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Sat 16th Jan 2010 at 2:00pm by RichyC
Run > Cross Country
-
Time
38:40
-
Miles
5.58
-
Min/mi
6:56
-
Pacing
89.9%
-
WAVA
61.07
-
Cals
658
-
BPM
167
-
%MHR
95.4
-
B/mi
1156
-
Asc(m)
258
-
Surface
Grass
Notes & Comments
East district league fixture at Broxburn. Lacked any mojo today. Course measured a wee bit longer than last time I ran it but 3mins down seems alot. Maybe conditions but felt like I was going through the motions.
Split Summary
====
1) - 1m - 6:38(6:38/m) - 161bpm avge - 171bpm max - 116cal
2) - 1m - 6:47(6:47/m) - 170bpm avge - 173bpm max - 118cal
3) - 1m - 7:04(7:04/m) - 171bpm avge - 174bpm max - 119cal
4) - 1m - 6:53(6:53/m) - 167bpm avge - 173bpm max - 118cal
5) - 1m - 7:30(7:30/m) - 169bpm avge - 172bpm max - 121cal
6) - 0.58m - 3:48(6:33/m) - 169bpm avge - 172bpm max - 66cal
Heart Rate Zone Summary
====
HR Zone: 42-141bpm (Sub 70%): 2.3%
HR Zone: 141-148bpm (71-75%): 0.4%
HR Zone: 148-155bpm (76-80%): 1.5%
HR Zone: 155-162bpm (81-85%): 6.3%
HR Zone: 162-169bpm (86-90%): 27.6%
HR Zone: 169-176bpm (91-95%): 61.9%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.8%
Pace Zone: 5:40-5:59/mile: 8.3%
Pace Zone: 6:00-6:19/mile: 12.3%
Pace Zone: 6:20-6:39/mile: 13.4%
Pace Zone: 6:40-6:59/mile: 11.5%
Pace Zone: 7:00-7:19/mile: 12.1%
Pace Zone: 7:20-7:39/mile: 9.3%
Pace Zone: 7:40-7:59/mile: 10.4%
Pace Zone: 8:00-8:19/mile: 7%
Pace Zone: 8:20-8:39/mile: 3%
Pace Zone: 8:40-8:59/mile: 3.4%
Pace Zone: 9:00-9:19/mile: 1.9%
6:38 6:47 7:04 6:53 7:30 3:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:29 |
1:29 |
5:56 |
135 89-158 |
800 |
0/0 |
| 0.50 |
3:12 |
1:44 |
6:54 |
162 158-167 |
1118 |
0/0 |
| 0.75 |
4:55 |
1:42 |
6:49 |
169 166-171 |
1151 |
0/0 |
| 1.00 |
6:39 |
1:44 |
6:55 |
168 166-171 |
1163 |
0/0 |
| 1.25 |
8:29 |
1:50 |
7:20 |
171 170-172 |
1255 |
0/0 |
| 1.50 |
10:18 |
1:49 |
7:16 |
170 166-173 |
1234 |
0/0 |
| 1.75 |
11:56 |
1:38 |
6:32 |
168 166-170 |
1099 |
0/0 |
| 2.00 |
13:25 |
1:30 |
5:58 |
171 170-173 |
1021 |
0/0 |
| 2.25 |
15:02 |
1:37 |
6:27 |
169 166-173 |
1090 |
0/0 |
| 2.50 |
16:59 |
1:58 |
7:50 |
173 172-174 |
1355 |
0/0 |
| 2.75 |
18:40 |
1:41 |
6:42 |
171 168-174 |
1146 |
0/0 |
| 3.00 |
20:29 |
1:49 |
7:18 |
170 168-172 |
1241 |
0/0 |
| 3.25 |
22:27 |
1:57 |
7:49 |
171 170-173 |
1336 |
0/0 |
| 3.50 |
24:10 |
1:44 |
6:55 |
165 161-171 |
1142 |
0/0 |
| 3.75 |
25:48 |
1:37 |
6:29 |
165 162-169 |
1069 |
0/0 |
| 4.00 |
27:23 |
1:35 |
6:20 |
164 160-168 |
1038 |
0/0 |
| 4.25 |
29:19 |
1:56 |
7:45 |
167 160-171 |
1294 |
0/0 |
| 4.50 |
31:08 |
1:49 |
7:18 |
171 169-172 |
1247 |
0/0 |
| 4.75 |
32:54 |
1:46 |
7:03 |
169 167-172 |
1191 |
0/0 |
| 5.00 |
34:53 |
1:59 |
7:57 |
171 169-172 |
1358 |
0/0 |
| 5.25 |
36:37 |
1:44 |
6:55 |
170 167-171 |
1175 |
0/0 |
| 5.50 |
38:14 |
1:37 |
6:28 |
167 164-171 |
1080 |
0/0 |
| 5.58 |
38:41 |
27 |
5:58 |
172 172-172 |
1027 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:20 |
6:20 |
61.05 |
| 5km |
20:52 |
6:43 |
61.43 |
| 5M |
34:27 |
6:53 |
61.15 |
| 10km |
43:18 |
6:58 |
60.97 |
| 10M |
1:11:28 |
7:09 |
60.52 |
| Half |
1:34:59 |
7:15 |
60.02 |
| 20M |
2:28:18 |
7:25 |
60.51 |
| Mara |
3:17:04 |
7:31 |
61.14 |
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