Paweł Szymon Kosiński (pskosinski)
  last edited: Sun, 19 Mar 2017 17:53:36 +0100  
10,1 km in 53'53, what results in the average pace of 5'18/km. Average 85% of maximum heart rate. That gives around 44,79 of VO2max. 130 meters up, 131 down. I beat my 10k best by around 3-4 minutes. My (unofficial, but there's no official either, I never participated in any race) best is now 52'57. Additionally, the best 5k subsegment of the run was now 25'17, what's only 11" slower than my best 5k: 25'06, but I was running about 40 meters up. So I have quite some room for improvement on 5k too. :) The best run this year so far. I'm finally getting on the higher level than I was a year ago before I sprained left ankle. I was struggling with that for half a year, a few months after recovery I damaged a tendon in right ankle… I'm running again more from the beginning of February and so far so good! :) Now I care really much about calculating average weekly effort, being consistent, and not increasing load too much on weekly basis, to not get injured again and not "waste" 12 more months.

Link to the activity on Runalyze: #^

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Paweł Szymon Kosiński (pskosinski)
Bardzo aktualne, szczególnie w przypadku Polski.

#^The Truth About Running


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