Sun 27th Mar 2011 at 10:00am by Psimon
Run > Race
- Good
-
Time
27:59
-
Miles
5.02
-
Min/mi
5:34
-
Pacing
95.5%
-
WAVA
82.63
-
Cals
486
-
BPM
156
-
%MHR
91.7
-
B/mi
869
-
Asc(m)
92
-
Surface
Road
Notes & Comments
Braintree 5 mile, Essex Championship Race. Not sure of my overall position but came in first V40 and received County Gold Medal (second of the season).
Should have relaxed a bit more as I should have nailed each mile at sub 5:30, so a little disappointed with that. Will do better next time.
However great to get a reasonable time - PB in fact.
Was pretty undulating course.
Split Summary
====
1) - 1m - 5:23(5:23/m) - 162bpm avge - 189bpm max - 73cal
2) - 1m - 5:31(5:31/m) - 155bpm avge - 174bpm max - 93cal
3) - 1m - 5:39(5:39/m) - 153bpm avge - 160bpm max - 106cal
4) - 1m - 5:42(5:42/m) - 154bpm avge - 164bpm max - 109cal
5) - 1m - 5:36(5:36/m) - 155bpm avge - 164bpm max - 103cal
6) - 0.02m - 9(5:55/m) - 147bpm avge - 147bpm max - 2cal
Heart Rate Zone Summary
====
HR Zone: 41-133bpm (Sub 70%): 2.4%
HR Zone: 133-140bpm (71-75%): 1.2%
HR Zone: 140-147bpm (76-80%): 2.7%
HR Zone: 147-153bpm (81-85%): 34.8%
HR Zone: 153-160bpm (86-90%): 31.6%
HR Zone: 160-166bpm (91-95%): 11.4%
HR Zone: 166-173bpm (96-100%): 4.9%
HR Zone: undefined: 10.9%
Pace Zone Summary
====
Pace Zone: 4:20-4:39/mile: 2%
Pace Zone: 4:40-4:59/mile: 3.7%
Pace Zone: 5:00-5:19/mile: 14.2%
Pace Zone: 5:20-5:39/mile: 44.6%
Pace Zone: 5:40-5:59/mile: 24%
Pace Zone: 6:00-6:19/mile: 8.6%
Pace Zone: 6:20-6:39/mile: 1.2%
5:23 5:31 5:39 5:42 5:36 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:12 |
1:12 |
4:50 |
134 79-180 |
647 |
0/0 |
0.50 |
2:34 |
1:22 |
5:28 |
181 174-188 |
990 |
0/0 |
0.75 |
3:57 |
1:22 |
5:29 |
168 151-179 |
922 |
0/0 |
1.00 |
5:22 |
1:25 |
5:39 |
163 150-177 |
922 |
0/0 |
1.25 |
6:45 |
1:24 |
5:35 |
163 149-174 |
909 |
0/0 |
1.50 |
8:06 |
1:20 |
5:22 |
149 148-150 |
799 |
0/0 |
1.75 |
9:28 |
1:22 |
5:30 |
151 146-157 |
830 |
0/0 |
2.00 |
10:53 |
1:25 |
5:39 |
161 154-172 |
910 |
0/0 |
2.25 |
12:17 |
1:24 |
5:36 |
155 149-157 |
868 |
0/0 |
2.50 |
13:43 |
1:26 |
5:43 |
153 151-156 |
874 |
0/0 |
2.75 |
15:06 |
1:24 |
5:35 |
152 146-157 |
849 |
0/0 |
3.00 |
16:32 |
1:25 |
5:42 |
151 148-155 |
859 |
0/0 |
3.25 |
18:01 |
1:29 |
5:56 |
158 154-164 |
936 |
0/0 |
3.50 |
19:25 |
1:24 |
5:37 |
154 150-158 |
865 |
0/0 |
3.75 |
20:49 |
1:24 |
5:35 |
150 143-154 |
837 |
0/0 |
4.00 |
22:13 |
1:24 |
5:36 |
153 140-157 |
858 |
0/0 |
4.25 |
23:37 |
1:24 |
5:37 |
156 149-164 |
876 |
0/0 |
4.50 |
24:59 |
1:22 |
5:30 |
154 141-164 |
846 |
0/0 |
4.75 |
26:24 |
1:25 |
5:38 |
156 149-162 |
880 |
0/0 |
5.00 |
27:49 |
1:25 |
5:38 |
154 147-160 |
868 |
0/0 |
5.01 |
27:57 |
8 |
14:10 |
147 147-147 |
2082 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:05 |
5:05 |
81.89 |
5km |
16:51 |
5:25 |
84.03 |
5M |
27:52 |
5:34 |
82.63 |
10km |
35:03 |
5:38 |
82.00 |
10M |
57:57 |
5:48 |
81.92 |
Half |
1:17:04 |
5:53 |
80.84 |
20M |
2:00:30 |
6:02 |
81.93 |
Mara |
2:40:16 |
6:07 |
82.14 |
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