10K tips requested

[smile102490]

I think you need to lose the weight and work harder. Your heart rate is low. I average 150 bpm at age 55, and best 10K is sub 2:00 split. Force yourself to stay at 145 bpm and don't stop. Do 10 ks twice per week, with 5 ks with period intervals and 26 stokes per minute.

[forza11]

I think you need to lose the weight and work harder. Your heart rate is low. I average 150 bpm at age 55, and best 10K is sub 2:00 split. Force yourself to stay at 145 bpm and don't stop. Do 10 ks twice per week, with 5 ks with period intervals and 26 stokes per minute.

I have a hard time keeping my breathing in check at higher heart rate, quickly giving up and needing a brake. But that is already going much better than 2 weeks ago, so the progress is there. I can do 10k's without a break now and my time is improving each run, so i'm happy with the progress. These are the results from tuesday and this morning this week

Tuesday
Time Meters Pace Watts Cal/Hr S/M
44:49.3 10,000m 2:14.4 144 795 19
9:00.0 2,000m 2:15.0 142 789 20
9:02.8 4,000m 2:15.7 140 782 19
9:00.8 6,000m 2:15.2 142 787 20
9:02.3 8,000m 2:15.5 140 783 19
8:43.4 10,000m 2:10.8 156 837 19


This morning
Time Meters Pace Watts Cal/Hr S/M
43:44.8 10,000m 2:11.2 155 832 19 148
8:53.7 2,000m 2:13.4 147 807 19 135
8:40.7 4,000m 2:10.1 159 846 20 144
8:52.7 6,000m 2:13.1 148 809 20 147
8:48.6 8,000m 2:12.1 152 821 20 149
8:29.2 10,000m 2:07.3 170 883 20 165

[Dangerscouse]

I have a hard time keeping my breathing in check at higher heart rate, quickly giving up and needing a brake. But that is already going much better than 2 weeks ago, so the progress is there. I can do 10k's without a break now and my time is improving each run, so i'm happy with the progress. These are the results from tuesday and this morning this week

Tuesday
Time Meters Pace Watts Cal/Hr S/M
44:49.3 10,000m 2:14.4 144 795 19
9:00.0 2,000m 2:15.0 142 789 20
9:02.8 4,000m 2:15.7 140 782 19
9:00.8 6,000m 2:15.2 142 787 20
9:02.3 8,000m 2:15.5 140 783 19
8:43.4 10,000m 2:10.8 156 837 19


This morning
Time Meters Pace Watts Cal/Hr S/M
43:44.8 10,000m 2:11.2 155 832 19 148
8:53.7 2,000m 2:13.4 147 807 19 135
8:40.7 4,000m 2:10.1 159 846 20 144
8:52.7 6,000m 2:13.1 148 809 20 147
8:48.6 8,000m 2:12.1 152 821 20 149
8:29.2 10,000m 2:07.3 170 883 20 165

Breathing will improve with practice and fitness. Your mind is holding you back atm as you're slightly freaking out with shortness of breath. You're making really good progress, so keep building your confidence along with the fitness.

[RichW_SC]

Man I don't see how you can do such low strokes/min. I tried 20 s/m but felt like I was really forcing myself to halt the fluid motion, very jerky. 24 s/m is very "slow" to me but I can generate a lot of wattage when I focus on technique. My Natural stroke seems to be around 26 s/m. I'm learning so it's all good (C2 purchased in Dec).