PAHF 2
FINAL PERFORMANCE
CARDIOVASCULAR ENDURANCE
10KM
FINAL TASK MECHANICS:
Since time is limited, the focus is for short-term performance & engagement:
Focus on a 5-day challenge: “Finish a 10KM run”
Shorter Distance Goals:
 2KM (per day/5 days)
 5KM (per day/2 days)
 10KM in one run.
Time-based Goals:
 Not more than 15-minute run per 2KM
 SUB30 per 5KM
 SUB1 for 10 KM run
Submission & Deadline:



I will provide a Google Drive link where you will upload your
document/requirement.
Submit/Upload on or before May 20, 2025.
I will close the link in the Google Drive until 5:00 pm on May 20, 2025.
SCORING RUBRICS:
One run completed (10KM-SUB1)
One run completed (10KM-not more than 2
hours)
2KM per day: Finished in 15 minutes (5 days
in total)
2KM per day: Finished not less than 20
minutes (5 days in total)
5KM run completed per day: SUB30 per day
(2 days in total)
5KM run completed per day: not more than
1 hour (2 days in total)
50 points
45 points
50 points
45 points
50 points
45 points
PAHF 2
FINAL PERFORMANCE
CARDIOVASCULAR ENDURANCE
10KM
NOTE: For Strava Screenshot Example:
(Name, Distance, Moving Time, Date& Time are important in the screenshot)
PAHF 2
FINAL PERFORMANCE
CARDIOVASCULAR ENDURANCE
10KM
OPTION 1: 2KM (5 days)
DAY 1:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
DAY 2:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
DAY 3:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
DAY 4:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
DAY 5:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
FINAL REFLECTION


What they learned about their endurance, motivation, and mindset.
How running affected their focus, energy, or stress during finals prep.
PAHF 2
FINAL PERFORMANCE
CARDIOVASCULAR ENDURANCE
10KM
OPTION 2: 5KM (2 days)
DAY 1:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
DAY 2:



Selfie before and after.
Screenshot of STRAVA result.
Short reflection. (One paragraph per day)
→ Example: "How did you feel before, during, and after today’s run?"
FINAL REFLECTION


What they learned about their endurance, motivation, and mindset.
How running affected their focus, energy, or stress during finals prep.
OPTION 3: 10 KM (1 day)
DAY 1:


Selfie before and after.
Screenshot of STRAVA result.
FINAL REFLECTION:



How did you feel before, during, and after today’s run?
What they learned about their endurance, motivation, and mindset.
How running affected their focus, energy, or stress during finals prep.
PAHF 2
FINAL PERFORMANCE
CARDIOVASCULAR ENDURANCE
10KM