Running · COROS
Aerobic efficiency
My terrain-adjusted running pace, normalized to a common 145 bpm effort.
July 12–September 6, 2026
Adjusted pace at 145 bpm
Directionally improving. The August-to-September fit is about 22 seconds per mile faster each month. Individual runs still vary enough that I treat this as an emerging trend rather than a settled performance gain.
How I calculate it
I use steady aerobic laps near 145 bpm, convert COROS adjusted pace to speed, fit speed against heart rate, and evaluate each run at exactly 145 bpm. Warmups, short recordings, threshold sessions, and travel or unusually hilly runs are excluded.
Adjusted pace estimates equivalent flat-ground pace. Weather, fatigue, cardiac drift, and terrain can still move an individual point, so the multi-week trend matters more than any single run.
View plotted values
| Date | Pace at 145 bpm |
|---|---|
| Jul 12 | 12:27/mi |
| Aug 6 | 13:15/mi |
| Aug 10 | 13:16/mi |
| Aug 13 | 13:57/mi |
| Aug 15 | 13:26/mi |
| Aug 27 | 13:25/mi |
| Aug 30 | 13:31/mi |
| Aug 31 | 13:12/mi |
| Sep 5 | 12:40/mi |
| Sep 6 | 13:18/mi |