 Good morning, welcome to film my run. It's an absolutely beautiful day, although it is cold. I'm on a 21km slow training run up onto the hills and I thought we'd talk about 5k times today. So around about 8 months ago I started reading a lot about 80-20 running. If you don't know about 80-20 running, go and read a book by Matt Fitzgerald called 80-20 Running or go and watch any videos on YouTube by Steven Sealer. And that taught me to slow down to do 80% of my runs at a slow pace. So in December 2020 I managed to do my first sub three hour marathon. I've been trying for 10 years to get anywhere close to that and I made it in December. But prior to that in October 2020 I managed to break my 5k PB. Now most of my 5ks have been done during park run which is kind of a 5k event here in the UK which is free every Saturday morning, but because of the worldwide pandemic I did my very first actual 5k official race in October. And I managed to get my PB down from 1857 to 1831. So transitioning to 80-20 running has really helped improve my times all the way across the board. The other thing I really like doing is running on Zwift. And that's easy runs, training workouts and races as well. And I like to compare outside running with indoor running because I feel like they should be the same. You're going 5k on the treadmill in half an hour. You should do 5k outside in half an hour with the same heart rate, essentially the same level of effort. So I like to compare the two. So I thought what we'd do today looking at 5k efforts is have a look at this spreadsheet that I've done comparing my fastest 4 5k times. So the 4 fastest 5k times that I've done and it just so happens that two of those times have been on the treadmill and two of those times have been outdoors. So I now feel pretty stupid wearing sunglasses on what has suddenly turned into a cloudy day. It was bright sunshine when I left the house and now I can't see hardly any blue sky. Oh well. So looking at this spreadsheet, the first thing to say is all the times are taken from training peaks which is the main software I use for analyzing my data. And I don't know what's happened with my run in the Olympic Park which was my previous PB of 18 minutes 31. It seems to have decided that 5k was actually 18 minutes 15 seconds which is the same as my new PB around about. Whether that's something to do with the stride foot pod and its measurement of distance that day, I don't know, started running on the South Downs way now. I appreciate it's very windy. We're heading up towards Chankton Brewery. Up there on the left is Sis Brewery. On the right is Devils Dyke. Three hill forts here on the South Downs way in Sussex. Right I've turned my cap around so now I look even more awesome cool but I'm refusing to take my sunglasses off. They are protecting my eyes from watering in the wind. So that's one good thing. So back to this spreadsheet. You'll notice all the runs were done in 2020 or 2021. So two runs in October 2020, one treadmill, one outdoors. One run outdoors in December. And then the one I did this week in April 2021. You can see my fastest run is a treadmill run. 18 minutes 12 seconds for 5k. Then the next run is my previous PB which was at the Olympic Park in London. And the official time was 18 minutes 31ish, something like that. And for some reason, like I said, it's rounded it to 18.15 for 5k. So maybe the distance was slightly over 5k. And then my other outdoor run this week, 18.15. My official time on the results is 18.16. And then another treadmill run around about 18.30. 11km into the run now. We've just turned around. I've done all the climbing now, well most of it. Heading back down. Chanktonbury is just over there with the trees behind me. I'm heading towards Sisbury. We'll go over the top of Sisbury and then down back into Worthing. So looking at this spreadsheet, the really interesting thing to note. First off is average heart rate. Indoors and outdoors, my average heart rate for all those four runs is exactly the same within a beat. 165, 166 beats per minute average heart rate. So that immediately tells me that my effort level in general is pretty much the same for all of those runs. Indoors or outdoors, they're the same. Which is great. But then it's also interesting to look at the max heart rate and you'll notice that for some reason on the treadmill I am able to get a higher maximum heart rate which is actually opposite to what I would expect. I thought my max heart rate would be higher outdoors but for the two fastest outdoor runs my max heart rate is about 174 there. Whereas my max heart rate indoors is around 178. Hi buddy. I'm putting more effort in on the treadmill than I am outdoors. Maybe that's just because I can ramp the treadmill up to max speed which is about 20 kilometers an hour. And outdoors, I don't seem to quite be able to get to 20 kilometers an hour. Maybe 19 kilometers an hour I can get to. But maybe outdoors I can't do that. So moving over to the next column, you'll notice another difference and this is the same for me, for every indoor and outdoor run I do whether it's fast or slow, my cadence is always faster outdoors than indoors. So obviously I'm letting the treadmill do a lot of the work indoors. I've got a longer stride length and therefore a lower cadence. I try not to force a different style of running on the treadmill it's just the way it naturally happens. So I'm not going to deliberately alter my cadence on the treadmill to match up with my outdoor running. I'm just going to run as naturally as I feel indoors and outdoors. So up there on the right is Sisbury ring and we're now heading back down into Worthing which you can see in the distance ahead of us there. And it looks like it might still be sunny out to see. So the last thing to mention on the spreadsheet is power. Power comes from me wearing the stride foot pod and you'll find that when you run on a treadmill your power is always lower for whatever reason whether that's something to do with the stride algorithm not being able to measure power correctly on the treadmill or whether it's something to do with the flat smooth surface of a treadmill is different to the undulating surface of a road or a trail or whatever so you'll get higher power numbers outdoors than you will indoors. So it's not really comparable and also different courses and different terrain will give you different power numbers as well even if your heart rate and everything else tells you you're doing the same level of effort. But there we are, that's power for you. It's a bit of a weird one. Power is definitely something I look at but I think in all the years I've been wearing a power meter I've never really bought into the idea fully there are some things it helps with some things it doesn't really some things it's downright wrong out or inconsistent out or confusing so I'm still happy really in general to stick to heart rate and pace as indicators of how hard I'm working. So we'll finish off today's video with a little bit of footage of my 5K PB from this last Monday, bank holiday Monday where I ran that arding light at an event called PB 5K organised by run base events so this is me at that event where we actually had snow believe it or not it's actually snowing here it is snowing at arding light there's loads of people here we've had the men's race men's elite race we've had the women's elite race we've had the junior race so there's race three now to go and then it's me in race four so I'm just going to get changed now I've been doing live streaming for the event which hasn't gone well to be fair because there's been terrible internet and copyrighted music infringement but nevertheless we are now going to get changed and ready for race four which is my event So in October last year I got a time of 1831 that was a PB and I hadn't broken my PB in years and so apart from on the treadmill and so today I came in in 1817 so 14 seconds faster here at arding light so it's all good it's all good so that's it thank you very much for watching we'll see you again on film iron for another marathon ultra 5k even next time take care bye bye