drizzle
breezy
-
Time
40:50
-
Miles 6.22
-
Min/mi 6:34
-
WAVA
70.92
-
Cals
523
-
BPM
181
-
%MHR
89.6
-
B/mi 1188
-
Asc(m)
70
-
Surface
Road
A little down on my guess prediction but CoachTimes was pretty spot on with 41 or a wee bit under LOL.
Using this series of 10ks mainly as speed work an hopefully feel like into racing by the end - so a bit of a shock to the system really - just what I need
Didn't really feel I was properly 'running' or 'in it' until nearing 5k when race head switched on when decided maybe could get closer to couple lasses in front and kept after the Central lass.
Slight cold an breeze on short straight on the waterfront with heavier rain leading to 6k but not for long.
Thought I'd be disappointed running this time but I feel pretty happy with it tho - the struggle was on the long flat bit in 2nd mile but I was happy to attack the hills a little an really push to run off them rather than relax. Was happy to keep pushing through the middle to catch the lass then to go passed her (tried to encourage her to come with me). Think about 6 - 8k it did finally feel like I was in a 10k though HR stats probably show the general effort is still more long stuff than 10k!
Roll on next week!
1st mile includes 3- 4 seconds before passing chip mat. Waiting on gun time.
Split Summary
====
1) - 1m - 6:30(6:30/m) - 175bpm avge - 182bpm max - 80cal
2) - 1m - 6:43(6:43/m) - 183bpm avge - 186bpm max - 87cal
3) - 1m - 6:36(6:36/m) - 183bpm avge - 186bpm max - 86cal
4) - 1m - 6:30(6:30/m) - 182bpm avge - 185bpm max - 83cal
5) - 1m - 6:38(6:38/m) - 183bpm avge - 185bpm max - 86cal
6) - 1m - 6:31(6:31/m) - 183bpm avge - 184bpm max - 84cal
7) - 0.22m - 1:21(6:01/m) - 184bpm avge - 186bpm max - 17cal
Heart Rate Zone Summary
====
HR Zone: 45-155bpm (Sub 70%): 1.8%
HR Zone: 155-163bpm (71-75%): 0.4%
HR Zone: 163-171bpm (76-80%): 1.6%
HR Zone: 171-178bpm (81-85%): 6%
HR Zone: 178-186bpm (86-90%): 90.2%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.2%
Pace Zone: 5:40-5:59/mile: 6.7%
Pace Zone: 6:00-6:19/mile: 15.9%
Pace Zone: 6:20-6:39/mile: 33.9%
Pace Zone: 6:40-6:59/mile: 25.8%
Pace Zone: 7:00-7:19/mile: 6.7%
Pace Zone: 7:20-7:39/mile: 1.6%
Pace Zone: 7:40-7:59/mile: 2%
Pace Zone: 8:00-8:19/mile: 1.4%
Using this series of 10ks mainly as speed work an hopefully feel like into racing by the end - so a bit of a shock to the system really - just what I need
Didn't really feel I was properly 'running' or 'in it' until nearing 5k when race head switched on when decided maybe could get closer to couple lasses in front and kept after the Central lass.
Slight cold an breeze on short straight on the waterfront with heavier rain leading to 6k but not for long.
Thought I'd be disappointed running this time but I feel pretty happy with it tho - the struggle was on the long flat bit in 2nd mile but I was happy to attack the hills a little an really push to run off them rather than relax. Was happy to keep pushing through the middle to catch the lass then to go passed her (tried to encourage her to come with me). Think about 6 - 8k it did finally feel like I was in a 10k though HR stats probably show the general effort is still more long stuff than 10k!
Roll on next week!
1st mile includes 3- 4 seconds before passing chip mat. Waiting on gun time.
Split Summary
====
1) - 1m - 6:30(6:30/m) - 175bpm avge - 182bpm max - 80cal
2) - 1m - 6:43(6:43/m) - 183bpm avge - 186bpm max - 87cal
3) - 1m - 6:36(6:36/m) - 183bpm avge - 186bpm max - 86cal
4) - 1m - 6:30(6:30/m) - 182bpm avge - 185bpm max - 83cal
5) - 1m - 6:38(6:38/m) - 183bpm avge - 185bpm max - 86cal
6) - 1m - 6:31(6:31/m) - 183bpm avge - 184bpm max - 84cal
7) - 0.22m - 1:21(6:01/m) - 184bpm avge - 186bpm max - 17cal
Heart Rate Zone Summary
====
HR Zone: 45-155bpm (Sub 70%): 1.8%
HR Zone: 155-163bpm (71-75%): 0.4%
HR Zone: 163-171bpm (76-80%): 1.6%
HR Zone: 171-178bpm (81-85%): 6%
HR Zone: 178-186bpm (86-90%): 90.2%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.2%
Pace Zone: 5:40-5:59/mile: 6.7%
Pace Zone: 6:00-6:19/mile: 15.9%
Pace Zone: 6:20-6:39/mile: 33.9%
Pace Zone: 6:40-6:59/mile: 25.8%
Pace Zone: 7:00-7:19/mile: 6.7%
Pace Zone: 7:20-7:39/mile: 1.6%
Pace Zone: 7:40-7:59/mile: 2%
Pace Zone: 8:00-8:19/mile: 1.4%
6:30 6:43 6:36 6:30 6:38 6:31 1:21
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