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guys👆, am building my endurance for vof, with one week to go. today i did 16.12 kms in 2.05 hrs at a pace of 7.5 mins/km. very steady run, no strain on heart, walk every few 100m, even pace.just see how even and level, my whole system has been, both for heart bpm and in distances covered. of course last 3-4 kms i took it slightly easy. burnt 1200 calories. after 10km runs became less frequent so heart rate reduced.a lot more walking ( the green section). run cadence is 150spm, 2 litres sweat loss, ran for 1.22 hrs, walk for 46 mins. my stride is 0.9 m long, vertical oscillation 9%
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