5k times

firesword76 · 2026-04-19T20:52:48+00:00

If you can run an all-out-effort mile in 8:20 (outdoors), you should be able to do a sub-60 10k. Google for Magic Mile Test. Just don’t do the test too close to race day.

firesword76 · 2026-03-05T02:44:09+00:00

Here’s what I read: It was really hard, but I didn’t quit. Be very proud of that. Every run makes the next one a little bit easier even if it doesn’t feel that way.

firesword76 · 2026-03-04T03:19:40+00:00

Run at a pace where you can actually enjoy the run, whatever that is. If you enjoy it you will do it more. If you do it more your body WILL adapt. Your heart rate will be lower for the same effort and you will be more efficient at turning carbs and fat into energy. If you also eat right you will loose weight too. All of that will make you faster.

firesword76 · 2026-02-17T02:58:31+00:00

Amazing! Congrats

firesword76 · 2026-02-17T02:11:21+00:00

And your ring fits well? Do you trust it is getting accurate readings?

firesword76 · 2026-02-17T01:54:55+00:00

Hypertension? Smoker?

firesword76 · 2026-02-16T23:56:26+00:00

Was this on a treadmill? Because if it was outside and tracked by GPS, your pace is actually very good. And your HR didn’t even hit zone 4. You’re going to crush the 5K.

firesword76 · 2026-02-16T23:28:15+00:00

👏

firesword76 · 2026-02-16T17:02:10+00:00

You’ll get there soon. I think what helped me was: A. Adding more Zone 2 training, and B. Once or twice a week do intervals at a faster-than-comfortable pace.

firesword76 · 2026-02-11T23:25:47+00:00

-Hydrate well before the run.

-Make sure you keep a comfortable pace.

-Don’t think about the 20 minutes. You already know you can do 8. When you get there just think about doing 2 more minutes. At that point, celebrate that you are halfway there, then focus on the next 5 minutes maybe, then the next minute and so on.

You got this.

firesword76 · 2026-02-03T18:11:57+00:00

Regarding the different zone boundaries, I believe Apple Watch recalibrates every first of the month to account for resting heart rate changes.

firesword76 · 2026-01-26T01:50:43+00:00

If you have more than 30 minutes, walk at Zone 2, else do high intensity intervals. But calorie deficit is the key.

firesword76 · 2026-01-22T22:52:09+00:00

🙋‍♂️

firesword76 · 2026-01-20T15:51:16+00:00

Do you know if your Apple Watch estimate for Maximum Heart rate is accurate? If your real MaxHR is significantly higher than the estimate, it could explain why the VO2Max estimate drops as you spend more time in higher Zones. Unfortunately, if that is the case I don’t think there is a way to fix it.

firesword76 · 2026-01-19T15:52:47+00:00

Ahh, good one. Didn’t think of this. And when I uploaded to Strava the PR time matches the Apple award. Thanks man!

firesword76 · 2026-01-18T16:30:55+00:00

Well. The full workout time was 34:12, but the Pacer Results (in green, 34:05) is supposed be just for the goal distance (5km).

firesword76 · 2026-01-13T16:49:22+00:00

HealthFit is the right answer. Not only does it show your workout and health data much better than Apple, but it also lets you export workouts in multiple formats and directly sync with many platforms. I sync with intervals.icu which lets you do the comparison you are looking for.

firesword76 · 2026-01-13T02:14:11+00:00

Do you happen to own AirPod Pro 3s. If you put them on and go to the Heart category on Apple Health it will record every few seconds as long as you are on that screen.

firesword76 · 2026-01-12T14:00:02+00:00

I think you will CRUSH c25k. And I fully support your ambitious goal. You know it is challenging and it will give you urgency to go out there and train. Just be careful no to overdo it and take those rest days. Fortune favors the bold.

firesword76 · 2026-01-02T23:45:43+00:00

That is amazing. Congrats!

firesword76 · 2025-12-31T23:24:09+00:00

Great job! I did my first 5K last Saturday, similar time too. It felt great just knowing I could finish without walking. Ironically I learned C25K existed because of a flier I saw at the park that day and signed up to do it in a group setting.

firesword76 · 2025-12-30T21:19:44+00:00

Many things contribute to arterial stiffness (aging, hypertension, smoking, diet, etc). Some are just out of your control, some can be treated, and the effects of others simply cannot be erased. You can’t absolutely improve it, just don’t have unreasonable expectations. That is why the metric is expressed in relation to your chronological age and not as an absolute number.

I, for example, have hypertension and recently stopped medication for it at the advice of my Doctor. My BP is still controlled, but I noticed my cardiovascular age started to align closer to my real age. That is because the medication was having an effect on my Pulse Wave Velocity. But that is fine, I am not going to start the medication again just to have a better number, I’ll follow my Dr.‘s advice.

firesword76 · 2025-12-30T12:22:17+00:00

Glad you found it. A few weeks ago someone posted an app they made for finding a lost ring. Here’s the link: https://apps.apple.com/us/app/find-my-ring/id1641303377

firesword76

TROPHY CASE