Sun 21st Feb 2010 at 11:00am by beef
Run > Race
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Time
1:26:57
-
Miles
13.10
-
Min/mi
6:38
-
WAVA
72.20
-
Cals
1723
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Great North West Half - Blackpool. Had decided not to do this due to a cold this week, so actually did a tempo yesterday - bit shorter but suprised how well I could run. So later thought, I might as well do 1 lap or 10mile of race as Dent14 & Coniston16 looming. Set off quicker than expected about 6:30pm, comfortable. didn't drop av pace much til 6.5m with ramp up to main road. Did 1st lap & thought might as well go on to 10m then jog in, but felt well enough to keep going. New course best by 50secs & none of usual thigh problems (yet!) from the horrible concrete prom. was it a bit short? they changed the turn at bottom end due to road works.
====
1) - 13.01m - 1:26:52(6:41/m) - 149bpm avge - 166bpm max - 1723cal
Heart Rate Zone Summary
====
HR Zone: 50-140bpm (Sub 70%): 1.3%
HR Zone: 140-146bpm (71-75%): 3%
HR Zone: 146-152bpm (76-80%): 90.8%
HR Zone: 152-159bpm (81-85%): 4.5%
HR Zone: 159-165bpm (86-90%): 0.4%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.2%
Pace Zone: 5:40-5:59/mile: 4.2%
Pace Zone: 6:00-6:19/mile: 15.1%
Pace Zone: 6:20-6:39/mile: 29.1%
Pace Zone: 6:40-6:59/mile: 25.5%
Pace Zone: 7:00-7:19/mile: 13.9%
Pace Zone: 7:20-7:39/mile: 6.3%
Pace Zone: 7:40-7:59/mile: 1.9%
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
73.24 |
5km |
18:55 |
6:05 |
74.85 |
5M |
31:19 |
6:16 |
73.53 |
10km |
39:26 |
6:21 |
72.88 |
10M |
1:05:18 |
6:32 |
72.70 |
Half |
1:26:57 |
6:38 |
71.65 |
20M |
2:16:10 |
6:49 |
72.50 |
Mara |
3:01:17 |
6:55 |
72.62 |
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