-
Time
1:09:07
-
Miles
10.17
-
Min/mi
6:48
-
Pacing
97%
-
WAVA
69.34
-
Cals
1051
-
BPM
147
-
%MHR
86.6
-
B/mi
1001
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
10 comments
The traditional 10m at MP-plus the weekend before the A race. Cool damp day, long gap since breakfast - ideal conditions all round.
Even so, I wasn't expecting any faster than 6:55, so that's a bit of a surprise and given me a shot at least. Although chances of converting a full-beans 86:40 into sub-3 must be slim at best.
Rest day yesterday, and legs did feel OK. Breathing was 3:3 every time I thought about it, and no sign of a stitch. Calves working hard in the last couple of miles.
Comparison with previous benchmark runs:
Oct 2012:
This run - 10m at 6:39m/m, av. 157 bpm, settled level 160-162 bpm
Race result - 6:45m/m
Apr 2013:
This run - 10m at 6:45m/m, av. 156 bpm, settled level 158 bpm
Race result - 6:50m/m
Oct 2013:
This run - 10m at 6:34m/m, av. 156 bpm, settled level 157-158 bpm
Race result - 6:45m/m (but really should have been 6:40 :-()
Apr 2016:
This run - 10m at 7:09m/m, av. 149 bpm, settled level 150 bpm
Race result - 7:14m/m
Apr 2017:
This run - 10m at 6:48m/m, av. 148 bpm, settled level 149 bpm
Race prediction - 6:50 to 6:55m/m....
[turned out to be 7:02. :-(]
Split Summary
===
1) 1m - 6:54(6:54/m) 137/148bpm 99cal 8.69/10.23mph
2) 1m - 6:51(6:51/m) 148/151bpm 107cal 8.76/9.5mph
3) 1m - 6:47(6:47/m) 148/152bpm 106cal 8.85/9.82mph
4) 1m - 6:48(6:48/m) 149/152bpm 106cal 8.83/9.75mph
5) 1m - 6:47(6:47/m) 151/153bpm 106cal 8.84/10.2mph
6) 1m - 6:49(6:49/m) 149/152bpm 104cal 8.79/9.82mph
7) 1m - 6:46(6:46/m) 148/151bpm 103cal 8.86/9.7mph
8) 1m - 6:43(6:43/m) 149/153bpm 102cal 8.94/9.54mph
9) 1m - 6:48(6:48/m) 148/151bpm 101cal 8.82/9.5mph
10) 1m - 6:44(6:44/m) 149/152bpm 100cal 8.91/9.45mph
11) 0.17m - 1:10(6:45/m) 149/150bpm 17cal 8.89/9.17mph
6:54 6:51 6:47 6:48 6:47 6:49 6:46 6:43 6:48 6:44 1:10
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:29 |
3:29 |
6:57 |
125 79-142 |
870 |
4/6 |
| 1.00 |
6:55 |
3:26 |
6:52 |
144 141-147 |
988 |
1/7 |
| 1.50 |
10:23 |
3:28 |
6:56 |
147 146-150 |
1019 |
8/3 |
| 2.00 |
13:45 |
3:23 |
6:46 |
149 144-151 |
1008 |
9/7 |
| 2.50 |
17:07 |
3:21 |
6:43 |
150 148-152 |
1007 |
3/11 |
| 3.00 |
20:32 |
3:25 |
6:50 |
147 145-150 |
1006 |
5/4 |
| 3.50 |
23:59 |
3:27 |
6:54 |
148 145-152 |
1021 |
3/3 |
| 4.00 |
27:20 |
3:21 |
6:42 |
150 148-152 |
1004 |
5/3 |
| 4.50 |
30:46 |
3:27 |
6:53 |
150 148-152 |
1033 |
4/3 |
| 5.00 |
34:07 |
3:20 |
6:41 |
151 150-153 |
1009 |
2/2 |
| 5.50 |
37:29 |
3:22 |
6:44 |
149 145-152 |
1003 |
3/5 |
| 6.00 |
40:56 |
3:27 |
6:55 |
148 146-150 |
1023 |
4/3 |
| 6.50 |
44:19 |
3:23 |
6:46 |
148 146-149 |
1002 |
4/5 |
| 7.00 |
47:42 |
3:23 |
6:47 |
149 146-151 |
1010 |
2/4 |
| 7.50 |
51:06 |
3:24 |
6:47 |
149 148-150 |
1012 |
5/5 |
| 8.00 |
54:25 |
3:19 |
6:38 |
149 147-153 |
989 |
5/3 |
| 8.50 |
57:50 |
3:25 |
6:49 |
148 146-150 |
1010 |
11/9 |
| 9.00 |
1:01:14 |
3:24 |
6:48 |
148 145-150 |
1005 |
6/5 |
| 9.50 |
1:04:37 |
3:23 |
6:47 |
149 147-152 |
1010 |
4/4 |
| 10.00 |
1:07:58 |
3:20 |
6:41 |
149 146-151 |
996 |
5/4 |
| 10.17 |
1:09:06 |
1:08 |
6:46 |
149 148-150 |
1009 |
2/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:36 |
6:28 |
49.61% |
More |
| 800m |
3:18 |
6:38 |
56.26% |
More |
| 1km |
4:08 |
6:39 |
58.63% |
More |
| Mile |
6:42 |
6:42 |
61.71% |
More |
| 5k |
20:58 |
6:45 |
67.01% |
More |
| 5 miles |
33:49 |
6:46 |
67.56% |
More |
| 10k |
42:03 |
6:46 |
67.78% |
More |
| 10 miles |
1:07:57 |
6:48 |
69.28% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:54 |
5:54 |
70.02 |
| 5km |
19:39 |
6:19 |
71.50 |
| 5M |
32:33 |
6:31 |
70.17 |
| 10km |
40:59 |
6:36 |
69.56 |
| 10M |
1:07:53 |
6:47 |
69.35 |
| Half |
1:30:25 |
6:54 |
68.34 |
| 20M |
2:21:38 |
7:05 |
69.13 |
| Mara |
3:08:37 |
7:12 |
69.22 |
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nice pace.....hope the HR was in the expeted region as well
one oddity I noticed is that you have run these and your steady state runs at a better pace/HR max than I can, by quite some way
But of theparkrun and HMs then it seems to be reversed.
this has intrigued me as I dont think it makes sense...either I should see better in training or you should see better race outcomes
I ran to HR (150). I have struggled with any speed this time around, even more so that usual. I can't complain about that, since I have done basically no fast training or races for a very long time before the last few weeks really.
Maybe we'll both get to the same place via slightly different-looking training logs.
Lets hope so, and lets hope its the right side of 3 !! I have been similar with speed work...none of the planned stuff in training has worked but somehow in races I have run at far faster paces for much further than I can in intervals or tempos on my own
That's shockingly decent data - and the race day results are all pretty close! Best of luck next week, hopefully see you at the start!
And the finish
Indeed , always look forward to the post race pint whether i've flounced or not