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Sun 14th Mar 2010 at 10:00am by LS21
Run > Race
Good
windy
-
Time
2:16:14
-
Miles
20.00
-
Min/mi
6:49
-
Pacing
92.4%
-
WAVA
66.07
-
Cals
2635
-
BPM
157
-
%MHR
86.5
-
B/mi
1072
-
Asc(m)
882
-
Surface
Road
Notes & Comments
Spen 20 - tough route in pretty breezy conditions. Ran first 13.5 miles with Steve Roebuck and Barnsley Runner off RW - very enjoyable (first 11 especially - 12-14 were hard work into the wind). Steve then cracked on for the last 6 as planned - we maintained pace. Pleased with the run - broadly at Mara pace but with a bit left in the tank. Bodes well for Stratford.
Split Summary
====
1) - 1m - 6:47(6:47/m) - 146bpm avge - 154bpm max - 129cal
2) - 1m - 7:32(7:32/m) - 156bpm avge - 164bpm max - 134cal
3) - 1m - 7:15(7:15/m) - 158bpm avge - 164bpm max - 134cal
4) - 1m - 6:40(6:40/m) - 157bpm avge - 163bpm max - 132cal
5) - 1m - 6:37(6:37/m) - 156bpm avge - 162bpm max - 131cal
6) - 1m - 6:38(6:38/m) - 156bpm avge - 163bpm max - 132cal
7) - 1m - 6:53(6:53/m) - 160bpm avge - 164bpm max - 133cal
8) - 1m - 6:49(6:49/m) - 159bpm avge - 164bpm max - 132cal
9) - 1m - 6:27(6:27/m) - 155bpm avge - 162bpm max - 130cal
10) - 1m - 7:23(7:23/m) - 160bpm avge - 163bpm max - 135cal
11) - 1m - 6:59(6:59/m) - 157bpm avge - 164bpm max - 131cal
12) - 1m - 7:01(7:01/m) - 158bpm avge - 165bpm max - 134cal
13) - 1m - 6:54(6:54/m) - 159bpm avge - 161bpm max - 131cal
14) - 1m - 6:40(6:40/m) - 158bpm avge - 163bpm max - 131cal
15) - 1m - 6:47(6:47/m) - 156bpm avge - 161bpm max - 132cal
16) - 1m - 6:43(6:43/m) - 156bpm avge - 160bpm max - 132cal
17) - 1m - 6:47(6:47/m) - 160bpm avge - 166bpm max - 131cal
18) - 1m - 6:48(6:48/m) - 161bpm avge - 165bpm max - 132cal
19) - 1m - 6:24(6:24/m) - 160bpm avge - 167bpm max - 132cal
20) - 0.98m - 6:12(6:19/m) - 165bpm avge - 171bpm max - 127cal
6:47 7:32 7:15 6:40 6:37 6:38 6:53 6:49 6:27 7:23 6:59 7:01 6:54 6:40 6:47 6:43 6:47 6:48 6:24 6:12
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
6:45 |
6:45 |
6:45 |
144 90-154 |
973 |
0/0 |
| 2.00 |
14:17 |
7:32 |
7:32 |
156 148-163 |
1175 |
0/0 |
| 3.00 |
21:32 |
7:15 |
7:15 |
158 151-164 |
1145 |
0/0 |
| 4.00 |
28:12 |
6:40 |
6:40 |
157 151-163 |
1048 |
0/0 |
| 5.00 |
34:49 |
6:37 |
6:37 |
156 150-162 |
1031 |
0/0 |
| 6.00 |
41:27 |
6:38 |
6:38 |
156 151-163 |
1035 |
0/0 |
| 7.00 |
48:20 |
6:53 |
6:53 |
159 151-164 |
1095 |
0/0 |
| 8.00 |
55:09 |
6:49 |
6:49 |
159 155-164 |
1084 |
0/0 |
| 9.00 |
1:01:37 |
6:27 |
6:27 |
155 148-162 |
1000 |
0/0 |
| 10.00 |
1:09:00 |
7:24 |
7:24 |
160 149-163 |
1183 |
0/0 |
| 11.00 |
1:15:59 |
6:58 |
6:58 |
157 152-163 |
1095 |
0/0 |
| 12.00 |
1:23:00 |
7:02 |
7:02 |
157 152-165 |
1104 |
0/0 |
| 13.00 |
1:29:54 |
6:54 |
6:54 |
159 156-161 |
1096 |
0/0 |
| 14.00 |
1:36:34 |
6:40 |
6:40 |
157 152-163 |
1046 |
0/0 |
| 15.00 |
1:43:21 |
6:47 |
6:47 |
156 150-161 |
1058 |
0/0 |
| 16.00 |
1:50:04 |
6:44 |
6:44 |
156 150-160 |
1049 |
0/0 |
| 17.00 |
1:56:51 |
6:47 |
6:47 |
160 151-166 |
1084 |
0/0 |
| 18.00 |
2:03:39 |
6:48 |
6:48 |
161 154-165 |
1095 |
0/0 |
| 19.00 |
2:10:04 |
6:25 |
6:25 |
160 156-167 |
1026 |
0/0 |
| 19.98 |
2:16:14 |
6:10 |
6:20 |
164 155-171 |
1038 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:52 |
50.81% |
More |
| 800m |
3:01 |
6:03 |
56.15% |
More |
| 1km |
3:47 |
6:05 |
59.08% |
More |
| Mile |
6:15 |
6:15 |
62.46% |
More |
| 5k |
20:15 |
6:31 |
64.43% |
More |
| 5 miles |
33:02 |
6:36 |
64.55% |
More |
| 10k |
41:06 |
6:37 |
64.82% |
More |
| 10 miles |
1:07:24 |
6:44 |
64.68% |
More |
| Half |
1:28:43 |
6:46 |
65.25% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:53 |
5:53 |
66.35 |
| 5km |
19:19 |
6:13 |
67.54 |
| 5M |
31:49 |
6:22 |
67.00 |
| 10km |
39:58 |
6:26 |
66.66 |
| 10M |
1:05:50 |
6:35 |
66.22 |
| Half |
1:27:24 |
6:40 |
65.70 |
| 20M |
2:16:14 |
6:49 |
66.06 |
| Mara |
3:00:51 |
6:54 |
66.63 |
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