Laws of 10

The following are some general points I have come across while researching about tri training.  It has been interesting how many times the interval of 10 came up.

• 10 Hours - Total time goal to qualify for Hawaii Ironman in my age group.
• 10% increase - It is suggested that one does not increase weekly workloads and/or intensity by more than 10% weekly in order to stay injury free.
• 10 degrees - try to dress as if it was 10 degrees warmer than the current temperature for running. 
• 10% Aerobic window - Exercising between 70 - 80 % of your heart rate max will be the greatest benifit to aerobic training benifits. 
• 10 sec pace improvement- Steady state training in you aerobic training zone with no more than a 10% increase in worklod each week can decrease your weekly workout pace at the same heart rate by 10 sec. weekly.
• 10 BPM - it is likely that the max and training heart rate will be 10 beats per minute less than it is for running.  This is most useful.