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Wed 9th Jun 2010 at 7:00pm by swerver

Run > Race
  • Good
  • Time
    20:53
  • Miles
    3.11
  • Min/mi
    6:43
  • WAVA
    62.10
  • Cals
    361
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 6:35(6:35/m) - 183bpm avge - 192bpm max - 114cal

2) - 1m - 6:51(6:51/m) - 194bpm avge - 196bpm max - 118cal

3) - 1m - 6:52(6:52/m) - 197bpm avge - 200bpm max - 118cal

4) - 0.1m - 34(5:37/m) - 203bpm avge - 205bpm max - 11cal

Heart Rate Zone Summary

====

HR Zone: 60-165bpm (Sub 70%): 3.7%

HR Zone: 165-173bpm (71-75%): 0.6%

HR Zone: 173-180bpm (76-80%): 2.2%

HR Zone: 180-188bpm (81-85%): 5.8%

HR Zone: 188-195bpm (86-90%): 42.8%

HR Zone: 195-203bpm (91-95%): 43.1%

HR Zone: 203-210bpm (96-100%): 1.8%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.2%

Pace Zone: 5:00-5:19/mile: 1.5%

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

Pace Zone: 5:40-5:59/mile: 7.1%

Pace Zone: 6:00-6:19/mile: 14.6%

Pace Zone: 6:20-6:39/mile: 18.9%

Pace Zone: 6:40-6:59/mile: 15.2%

Pace Zone: 7:00-7:19/mile: 14.9%

Pace Zone: 7:20-7:39/mile: 10.5%

Pace Zone: 7:40-7:59/mile: 3.1%

Pace Zone: 8:00-8:19/mile: 2.8%

Pace Zone: 8:20-8:39/mile: 1.2%

Pace Zone: 8:40-8:59/mile: 1.5%

PB First 5k race since Werry 5k last year. Wanted to beat 21.15 and done that by 22 secs, gives me a target for last NVH one on 18th August. Ran my own race and thought I may beat that damm Sheppie but he flew off and never did see him again. Quite muggy and a huge turnout from WJ, very hard work but enjoyed. Splits fairly even but will try and get more metronome next time ! May buy a pair of racing shoes for the shorter ones.
6:35 6:51 6:52 34
hurricanehamlyn
24 seconds off a personal best is fab over 5k. Well done you :-)
dingdong*
Wa-hey massive well done you on your PB, great time. You'll get that damn Sheppie by the end of the 5k season!! :)
shop girl jules
you've come back strong after your marathon...big well done on your PB
Jobe
Huge well done.
Hey Jude
Woh! Well done swerver ! Should have placed that bet!
Old Man
Well done Swerver, more "long" speed training between now and August will see you close to sub 20 on that last 5k. Post Edinburgh running and recovery going well
la bandit
you can borrow my racing shoes they are faster than yours
la bandit
joking aside brill mate
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