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Fri 14th Aug 2015 at 6:00pm by Lills
Run > Race
-
Time
53:57
-
Miles
6.26
-
Min/mi
8:37
-
Pacing
91.4%
-
WAVA
55.49
-
Cals
671
-
BPM
171
-
%MHR
89.8
-
B/mi
1470
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Ipswich Twilight 10K
I should have ran my own race and not tried to keep up with other people. I ended up with a badly paced run and felt awful in the process. It was a PB though but I could/should have done so much better. Chip time 53:57, gun time 54:11 (previous PB at Southwold 54:19)
Split Summary
===
1) 1m - 8:14(8:14/m) 162/168bpm 96cal 7.29/8.2mph
2) 1m - 8:34(8:34/m) 169/175bpm 105cal 7.01/10.99mph
3) 1m - 8:30(8:30/m) 169/174bpm 105cal 7.06/8.69mph
4) 1m - 8:39(8:39/m) 171/176bpm 108cal 6.94/7.93mph
5) 1m - 9:05(9:05/m) 174/177bpm 116cal 6.61/11.46mph
6) 1m - 8:45(8:45/m) 175/177bpm 112cal 6.86/8.72mph
7) 0.26m - 2:14(8:35/m) 178/182bpm 29cal 6.98/7.84mph
8:14 8:34 8:30 8:39 9:05 8:45 2:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:12 |
145 111-161 |
1190 |
1/1 |
0.50 |
4:04 |
2:01 |
8:03 |
165 162-167 |
1328 |
2/2 |
0.75 |
6:06 |
2:02 |
8:08 |
166 165-167 |
1351 |
2/3 |
1.00 |
8:27 |
2:21 |
9:24 |
167 165-168 |
1569 |
1/5 |
1.25 |
10:27 |
2:00 |
8:00 |
167 165-170 |
1335 |
2/4 |
1.50 |
12:26 |
1:59 |
7:55 |
166 165-168 |
1315 |
2/2 |
1.75 |
14:34 |
2:08 |
8:33 |
169 167-172 |
1444 |
9/4 |
2.00 |
16:48 |
2:14 |
8:57 |
173 170-175 |
1549 |
10/0 |
2.25 |
18:54 |
2:06 |
8:24 |
167 165-172 |
1403 |
0/6 |
2.50 |
21:00 |
2:06 |
8:23 |
167 165-169 |
1400 |
3/3 |
2.75 |
23:08 |
2:08 |
8:31 |
170 167-173 |
1449 |
2/3 |
3.00 |
25:18 |
2:10 |
8:40 |
172 169-174 |
1491 |
1/2 |
3.25 |
27:35 |
2:17 |
9:09 |
171 164-175 |
1564 |
1/1 |
3.50 |
29:41 |
2:06 |
8:24 |
171 167-174 |
1436 |
1/1 |
3.75 |
31:47 |
2:06 |
8:25 |
173 171-175 |
1457 |
0/5 |
4.00 |
33:56 |
2:09 |
8:36 |
173 170-175 |
1486 |
2/3 |
4.25 |
36:11 |
2:14 |
8:58 |
175 173-176 |
1569 |
3/1 |
4.50 |
38:07 |
1:57 |
7:47 |
173 170-176 |
1345 |
3/3 |
4.75 |
40:32 |
2:25 |
9:40 |
172 168-176 |
1662 |
9/3 |
5.00 |
43:01 |
2:28 |
9:53 |
175 172-177 |
1731 |
7/0 |
5.25 |
45:07 |
2:06 |
8:25 |
175 172-177 |
1474 |
4/4 |
5.50 |
47:13 |
2:06 |
8:25 |
175 173-177 |
1473 |
3/4 |
5.75 |
49:31 |
2:18 |
9:13 |
174 172-176 |
1605 |
1/5 |
6.00 |
51:47 |
2:16 |
9:04 |
175 174-177 |
1586 |
1/2 |
6.25 |
53:56 |
2:08 |
8:33 |
177 173-182 |
1513 |
1/1 |
6.26 |
53:59 |
3 |
8:35 |
182 182-182 |
1562 |
0/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:43 |
7:43 |
55.78 |
5km |
25:40 |
8:16 |
56.60 |
5M |
42:31 |
8:30 |
55.89 |
10km |
53:32 |
8:37 |
55.52 |
10M |
1:28:38 |
8:52 |
55.09 |
Half |
1:58:01 |
9:01 |
54.64 |
20M |
3:04:48 |
9:14 |
54.58 |
Mara |
4:06:03 |
9:23 |
54.25 |
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