I went on a nice run thru the park this morning. The weather is warm and dry for a Saturday in February so I went out in shorts, which made the run enjoyable considering the runs in the bitter cold of last week.
For the 12 k, my average pace was a comfortable 4:54 per km with average bpm of 149 or 83% max.
Just for the record and so that I don’t forget, Runner’s World cited a study of how to best determine your theoretical max heart rate. For men the formula is 205 minus half your age. For me right now that works out to 179. Determining your real max heart rate is hard work. Basically you run a mile or 2, accelerating as you go and when you’re about to drop dead, measure your bpm. It’s best to have a buddy with you to read the heart rate monitor, because in that state it can be difficult to concentrate and be lucid.
Tomorrow is a long slow run day with an objective of 30 km.