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Sun 22nd Nov 2009 at 9:00am by Craig

Run > Race
  • Time
    38:05
  • Miles
    6.24
  • Min/mi
    6:06
  • Pacing
    94.7%
  • WAVA
    69.63
  • Cals
    835
  • BPM
    180
  • %MHR
    96.6
  • B/mi
    1097
  • Asc(m)
    294
  • Surface
    Road

Notes & Comments

Castle Coombe 10k

Was planning on a PB attempt, but it wet and windy, so I wasn't confident. Racw was three laps of Castle Coombe race track with a little extra at the starty and finish to make it up to 10k. There was a tough exposed section in the middle of each lap which put paid to a decent time.

13th out of ....

Split Summary

====

1) - 1m - 5:49(5:49/m) - 174bpm avge - 180bpm max - 133cal

2) - 1m - 6:20(6:20/m) - 181bpm avge - 182bpm max - 134cal

3) - 1m - 6:00(6:00/m) - 179bpm avge - 182bpm max - 134cal

4) - 1m - 6:14(6:14/m) - 182bpm avge - 184bpm max - 135cal

5) - 1m - 6:00(6:00/m) - 180bpm avge - 183bpm max - 134cal

6) - 1m - 6:23(6:23/m) - 181bpm avge - 183bpm max - 135cal

7) - 0.24m - 1:19(5:31/m) - 180bpm avge - 183bpm max - 30cal

Heart Rate Zone Summary

====

HR Zone: 43-151bpm (Sub 70%): 0.8%

HR Zone: 151-159bpm (71-75%): 0.2%

HR Zone: 159-166bpm (76-80%): 0.2%

HR Zone: 166-174bpm (81-85%): 0.7%

HR Zone: 174-182bpm (86-90%): 69.9%

HR Zone: 182-189bpm (91-95%): 28.1%

Pace Zone Summary

====

Pace Zone: 5:00-5:19/mile: 2.9%

Pace Zone: 5:20-5:39/mile: 9.7%

Pace Zone: 5:40-5:59/mile: 21.5%

Pace Zone: 6:00-6:19/mile: 29.6%

Pace Zone: 6:20-6:39/mile: 22.6%

Pace Zone: 6:40-6:59/mile: 9.2%

Pace Zone: 7:00-7:19/mile: 2.5%
5:49 6:20 6:00 6:14 6:00 6:23 1:19

Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 1:24 1:24 5:36 164 121-177 919 3/3
0.50 2:53 1:29 5:55 178 177-180 1053 0/3
0.75 4:19 1:27 5:47 177 176-178 1022 0/4
1.00 5:48 1:29 5:55 178 175-180 1052 1/3
1.25 7:19 1:31 6:05 181 179-182 1101 1/4
1.50 8:57 1:37 6:30 181 181-182 1176 1/1
1.75 10:35 1:38 6:34 181 180-182 1187 3/0
2.00 12:09 1:33 6:14 180 178-182 1121 4/1
2.25 13:42 1:33 6:13 180 179-182 1120 3/2
2.50 15:11 1:29 5:56 178 175-182 1056 1/3
2.75 16:37 1:26 5:44 178 175-181 1022 0/4
3.00 18:08 1:31 6:05 180 177-183 1094 3/0
3.25 19:38 1:30 6:00 182 181-183 1091 0/4
3.50 21:13 1:34 6:18 183 181-184 1152 3/1
3.75 22:47 1:35 6:19 183 182-183 1157 1/2
4.00 24:22 1:35 6:19 181 179-183 1144 7/0
4.25 25:53 1:31 6:05 180 179-182 1094 1/3
4.50 27:19 1:26 5:44 179 177-181 1027 0/4
4.75 28:50 1:30 6:02 180 178-182 1085 1/2
5.00 30:22 1:32 6:09 181 176-183 1112 1/4
5.25 32:00 1:38 6:33 182 181-183 1191 1/1
5.50 33:39 1:39 6:35 182 180-183 1200 3/1
5.75 35:13 1:34 6:15 181 180-182 1132 5/1
6.00 36:46 1:33 6:11 181 180-182 1121 3/2
6.24 38:06 1:20 5:37 180 179-183 1011 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    180 avge / 184 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:13 5:13 74.15
    5km 17:52 5:45 71.82
    5M 29:57 5:59 70.39
    10km 37:55 6:06 69.65
    10M 1:03:32 6:21 68.08
    Half 1:25:11 6:30 66.92
    20M 2:14:50 6:45 66.56
    Mara 3:00:45 6:54 66.66

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