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Tue 21st Apr 2015 at 7:00pm by Hawkins
Run > Race
Good
-
Time
34:23
-
Miles
5.00
-
Min/mi
6:53
-
Pacing
94.9%
-
WAVA
62.03
-
Cals
596
-
BPM
177
-
%MHR
85.3
-
B/mi
1220
-
Asc(m)
42
-
Surface
Road
Notes & Comments
My first PB for 19 months was a bolt from the blue. After some heavy mileage in Comrades training, the last thing I expected was to feel good during the New Ellerby 5 mile race. After 2 miles I felt good, so I pushed on and finished very strongly, to knock 18 seconds off my PB.
Split Summary
===
1) 1m - 6:46(6:46/m) 166/174bpm 105cal 3.96/4.64/hr
2) 1m - 6:57(6:57/m) 175/177bpm 117cal 3.86/4.56/hr
3) 1m - 7:02(7:02/m) 178/181bpm 122cal 3.82/4.54/hr
4) 1m - 7:00(7:00/m) 180/184bpm 125cal 3.84/4.31/hr
5) 0.99m - 6:39(6:42/m) 187/195bpm 127cal 4.01/5.09/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
1:42 |
1:42 |
6:49 |
145 108-171 |
988 |
0.50 |
3:23 |
1:41 |
6:45 |
172 171-173 |
1160 |
0.75 |
5:04 |
1:41 |
6:42 |
173 171-174 |
1160 |
1.00 |
6:46 |
1:42 |
6:48 |
171 167-174 |
1163 |
1.25 |
8:29 |
1:43 |
6:50 |
174 171-177 |
1190 |
1.50 |
10:09 |
1:40 |
6:41 |
174 171-177 |
1164 |
1.75 |
11:55 |
1:46 |
7:05 |
176 174-177 |
1247 |
2.00 |
13:43 |
1:48 |
7:10 |
174 173-176 |
1248 |
2.25 |
15:23 |
1:40 |
6:42 |
175 171-179 |
1172 |
2.50 |
17:07 |
1:43 |
6:54 |
178 176-180 |
1227 |
2.75 |
18:57 |
1:50 |
7:20 |
179 178-181 |
1313 |
3.00 |
20:44 |
1:48 |
7:11 |
178 177-180 |
1278 |
3.25 |
22:30 |
1:46 |
7:05 |
179 177-180 |
1267 |
3.50 |
24:16 |
1:45 |
7:01 |
179 177-182 |
1257 |
3.75 |
26:00 |
1:44 |
6:57 |
180 177-183 |
1252 |
4.00 |
27:44 |
1:44 |
6:55 |
182 180-184 |
1260 |
4.25 |
29:26 |
1:42 |
6:47 |
184 181-187 |
1249 |
4.50 |
31:10 |
1:44 |
6:56 |
187 183-190 |
1297 |
4.75 |
32:54 |
1:45 |
6:58 |
187 185-190 |
1303 |
4.99 |
34:23 |
1:29 |
6:06 |
193 190-195 |
1177 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:46 |
5:46 |
67.69 |
5km |
20:17 |
6:32 |
64.32 |
5M |
34:23 |
6:53 |
62.00 |
10km |
43:46 |
7:03 |
60.87 |
10M |
1:14:13 |
7:25 |
58.74 |
Half |
1:40:09 |
7:39 |
57.33 |
20M |
2:40:11 |
8:01 |
56.18 |
Mara |
3:36:11 |
8:15 |
55.74 |
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