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Fri 17th Jul 2009 at 7:00pm by Craig
Run > Race
-
Time
37:30
-
Miles
6.12
-
Min/mi
6:08
-
Pacing
93.6%
-
WAVA
69.31
-
Cals
876
-
BPM
184
-
%MHR
99
-
B/mi
1128
-
Asc(m)
609
-
Hillscore
12
-
Surface
Road
Notes & Comments
Towpath 10k
Felt good at the start and aimed for a steady pace to hit 19 minutes at 5k. Hit 5k at 18.41, but my legs gave up at about 5 miles and I couldn't push the pace. I blame that on 14 miles on Wed. Still a good race and my best time over that course. Pretty even pacing as well.
13th out of 176
Split Summary
====
1) - 1m - 6:06(6:06/m) - 180bpm avge - 194bpm max - 139cal
2) - 1m - 6:03(6:03/m) - 183bpm avge - 189bpm max - 143cal
3) - 1m - 6:11(6:11/m) - 184bpm avge - 188bpm max - 143cal
4) - 1m - 6:11(6:11/m) - 185bpm avge - 189bpm max - 144cal
5) - 1m - 6:03(6:03/m) - 187bpm avge - 188bpm max - 147cal
6) - 1m - 6:10(6:10/m) - 187bpm avge - 188bpm max - 143cal
7) - 0.12m - 46(6:24/m) - 187bpm avge - 188bpm max - 17cal
Heart Rate Zone Summary
====
HR Zone: 50-152bpm (Sub 70%): 0.8%
HR Zone: 152-160bpm (71-75%): 0.2%
HR Zone: 160-167bpm (76-80%): 0.1%
HR Zone: 167-174bpm (81-85%): 2.4%
HR Zone: 174-181bpm (86-90%): 9.1%
HR Zone: 181-189bpm (91-95%): 83.8%
HR Zone: 189-196bpm (96-100%): 3.5%
Pace Zone Summary
====
Pace Zone: 4:20-4:39/mile: 2%
Pace Zone: 4:40-4:59/mile: 3.4%
Pace Zone: 5:00-5:19/mile: 6.9%
Pace Zone: 5:20-5:39/mile: 12.9%
Pace Zone: 5:40-5:59/mile: 15.9%
Pace Zone: 6:00-6:19/mile: 15.3%
Pace Zone: 6:20-6:39/mile: 13.4%
Pace Zone: 6:40-6:59/mile: 9.7%
Pace Zone: 7:00-7:19/mile: 6.2%
Pace Zone: 7:20-7:39/mile: 3.9%
Pace Zone: 7:40-7:59/mile: 2.8%
Pace Zone: 8:00-8:19/mile: 2.1%
Pace Zone: 8:20-8:39/mile: 1.1%
6:06 6:03 6:11 6:11 6:03 6:10 46
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:27 |
1:27 |
5:49 |
164 122-177 |
953 |
3/1 |
| 0.50 |
3:04 |
1:37 |
6:28 |
184 177-193 |
1189 |
2/3 |
| 0.75 |
4:35 |
1:31 |
6:05 |
184 178-192 |
1119 |
4/4 |
| 1.00 |
6:06 |
1:30 |
6:01 |
185 180-194 |
1113 |
8/0 |
| 1.25 |
7:38 |
1:32 |
6:08 |
184 181-189 |
1129 |
25/7 |
| 1.50 |
9:03 |
1:26 |
5:42 |
183 180-185 |
1044 |
10/22 |
| 1.75 |
10:35 |
1:32 |
6:09 |
184 182-186 |
1131 |
5/5 |
| 2.00 |
12:08 |
1:33 |
6:11 |
181 179-183 |
1120 |
8/6 |
| 2.25 |
13:39 |
1:31 |
6:03 |
182 180-184 |
1102 |
2/11 |
| 2.50 |
15:13 |
1:34 |
6:16 |
183 180-186 |
1147 |
12/0 |
| 2.75 |
16:42 |
1:29 |
5:58 |
185 184-188 |
1102 |
7/16 |
| 3.00 |
18:19 |
1:37 |
6:28 |
185 184-186 |
1196 |
8/8 |
| 3.25 |
19:57 |
1:37 |
6:29 |
187 185-189 |
1213 |
5/3 |
| 3.50 |
21:31 |
1:35 |
6:18 |
185 183-187 |
1166 |
11/6 |
| 3.75 |
23:03 |
1:32 |
6:06 |
185 183-187 |
1129 |
3/9 |
| 4.00 |
24:31 |
1:28 |
5:53 |
185 182-186 |
1087 |
8/9 |
| 4.25 |
26:02 |
1:31 |
6:05 |
186 185-187 |
1132 |
9/5 |
| 4.50 |
27:33 |
1:31 |
6:04 |
186 185-187 |
1129 |
11/9 |
| 4.75 |
29:01 |
1:28 |
5:52 |
187 186-188 |
1097 |
6/8 |
| 5.00 |
30:34 |
1:32 |
6:10 |
187 186-188 |
1152 |
27/10 |
| 5.25 |
32:06 |
1:32 |
6:07 |
186 185-188 |
1139 |
0/17 |
| 5.50 |
33:40 |
1:35 |
6:20 |
187 186-188 |
1183 |
0/8 |
| 5.75 |
35:14 |
1:33 |
6:13 |
187 185-188 |
1164 |
4/1 |
| 6.00 |
36:44 |
1:30 |
6:00 |
186 183-187 |
1116 |
2/3 |
| 6.12 |
37:31 |
47 |
6:28 |
187 186-188 |
1210 |
2/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
40 4.5% |
6:05
|
|
27 11.2% |
5:53
|
|
20 4.4% |
6:11
|
|
16 3.6% |
6:07
|
|
15 6.9% |
6:41
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:39 |
51.25% |
More |
| 800m |
2:55 |
5:53 |
57.68% |
More |
| 1km |
3:40 |
5:53 |
60.78% |
More |
| Mile |
5:57 |
5:57 |
64.95% |
More |
| 5k |
19:02 |
6:08 |
67.35% |
More |
| 5 miles |
30:32 |
6:06 |
69.01% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:15 |
5:15 |
73.65 |
| 5km |
17:58 |
5:47 |
71.34 |
| 5M |
30:07 |
6:01 |
69.95 |
| 10km |
38:07 |
6:08 |
69.26 |
| 10M |
1:03:54 |
6:23 |
67.68 |
| Half |
1:25:40 |
6:32 |
66.54 |
| 20M |
2:15:36 |
6:47 |
66.18 |
| Mara |
3:01:47 |
6:56 |
66.28 |
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