An 8km walk at 9:05/km with an average heart rate of 120 bpm shows that walking can be much more than gentle exercise. A controlled, sustained pace can provide a substantial aerobic workout.
This morning’s 8.03 km walk took 1 hour and 15 minutes at an average pace of 9:21/km. With an average heart rate of 118 bpm and 547 calories burned, it was a controlled aerobic endurance session.
A look at my 11.89 km walk, jog and run workout, including pace, heart rate, running intervals and the progression from 5:24/km to 4:44/km.
A strong 10.15 km morning walk covering almost 99 minutes, with a steady 9:45/km pace, an average heart rate of 109 bpm and 782 calories burned.
My 172nd parkrun at Telford was a strong 5K in 22:25, finishing 53rd out of 543 and 3rd in the VM55-59 category with a 70.33% age grade.
A solid 7.95 km morning walk covering more than 77 minutes, with a steady 9:46/km pace and 604 calories burned.
This morning’s workout covered 12.03 km using a mix of walking, jogging and running. With a 6:49/km average pace and 934 calories burned, it was a serious endurance session.
A solid 7.93 km morning walk covering fitness, endurance, pace, heart rate and calories burned. A great way to start the day with some steady cardio.
An analysis of an 11.33 km walk run walk training session that combined steady running with recovery walking, finishing strongly with the fastest kilometres of the workout.
This 8.82 km interval workout combined three 1 km walking recoveries with three progressively faster 1 km running efforts before a long cooldown. Discover the pacing strategy, heart rate data and lessons from finishing stronger than the start.