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Thu 18th Mar 2010 at 7:00pm by Craig
Run > Race
-
Time
29:12
-
Miles
5.03
-
Min/mi
5:48
-
Pacing
96%
-
WAVA
72.69
-
Cals
679
-
BPM
184
-
%MHR
98.8
-
B/mi
1067
-
Asc(m)
47
-
Surface
Road
Notes & Comments
Weston Prom Race
Conditions were wet and windy, although the wind wasn't too strong. I played squash on Tuesday (got whopped by Nigel!) and my glutes were still sore before the race. Wasn't sure how they would hold up, but there was no problem.
Really pleased with pacing and I felt I ran strongly. Claves were feeling a little tight, but nothing too serious. I didn't really get into a group, but always had people in sight. Managed a sprint finish to hold someone off when I felt him on my shoulder.
10th out of 170
Split Summary
====
1) - 1m - 5:48(5:48/m) - 176bpm avge - 192bpm max - 133cal
2) - 1m - 5:45(5:45/m) - 182bpm avge - 185bpm max - 135cal
3) - 1m - 5:46(5:46/m) - 186bpm avge - 188bpm max - 136cal
4) - 1m - 5:58(5:58/m) - 187bpm avge - 189bpm max - 134cal
5) - 1m - 5:42(5:42/m) - 187bpm avge - 193bpm max - 136cal
6) - 0.04m - 12(5:06/m) - 193bpm avge - 193bpm max - 5cal
Heart Rate Zone Summary
====
HR Zone: 43-151bpm (Sub 70%): 1%
HR Zone: 151-159bpm (71-75%): 0.3%
HR Zone: 159-166bpm (76-80%): 0.2%
HR Zone: 166-174bpm (81-85%): 2.1%
HR Zone: 174-182bpm (86-90%): 17.9%
HR Zone: 182-189bpm (91-95%): 76.6%
HR Zone: 189-197bpm (96-100%): 1.9%
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 10.1%
Pace Zone: 5:20-5:39/mile: 24.6%
Pace Zone: 5:40-5:59/mile: 31.2%
Pace Zone: 6:00-6:19/mile: 19.9%
Pace Zone: 6:20-6:39/mile: 8.3%
Pace Zone: 6:40-6:59/mile: 1.9%
5:48 5:45 5:46 5:58 5:42 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:27 |
1:27 |
5:47 |
164 122-178 |
948 |
3/1 |
0.50 |
2:52 |
1:25 |
5:40 |
179 176-190 |
1014 |
1/4 |
0.75 |
4:20 |
1:28 |
5:53 |
179 177-182 |
1053 |
2/0 |
1.00 |
5:48 |
1:28 |
5:51 |
182 180-183 |
1064 |
2/4 |
1.25 |
7:16 |
1:28 |
5:53 |
182 180-184 |
1070 |
3/1 |
1.50 |
8:45 |
1:29 |
5:58 |
183 181-185 |
1091 |
1/4 |
1.75 |
10:11 |
1:25 |
5:41 |
181 178-183 |
1030 |
6/1 |
2.00 |
11:33 |
1:22 |
5:29 |
183 181-185 |
1003 |
0/2 |
2.25 |
12:58 |
1:25 |
5:40 |
185 184-186 |
1048 |
5/0 |
2.50 |
14:25 |
1:27 |
5:48 |
184 183-186 |
1066 |
1/3 |
2.75 |
15:52 |
1:27 |
5:48 |
187 185-188 |
1084 |
2/1 |
3.00 |
17:19 |
1:27 |
5:48 |
187 186-188 |
1083 |
1/4 |
3.25 |
18:47 |
1:29 |
5:55 |
187 186-188 |
1106 |
2/0 |
3.50 |
20:19 |
1:31 |
6:05 |
187 187-188 |
1138 |
2/4 |
3.75 |
21:50 |
1:31 |
6:05 |
187 186-187 |
1138 |
3/1 |
4.00 |
23:17 |
1:27 |
5:48 |
187 186-189 |
1084 |
1/4 |
4.25 |
24:44 |
1:27 |
5:47 |
186 185-188 |
1075 |
6/1 |
4.50 |
26:10 |
1:26 |
5:44 |
188 187-188 |
1078 |
0/2 |
4.75 |
27:37 |
1:27 |
5:48 |
187 186-188 |
1085 |
4/1 |
5.00 |
28:59 |
1:23 |
5:31 |
189 187-193 |
1041 |
0/2 |
5.03 |
29:12 |
13 |
6:09 |
193 192-193 |
1187 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:03 |
5:03 |
76.60 |
5km |
17:19 |
5:34 |
74.10 |
5M |
29:01 |
5:48 |
72.65 |
10km |
36:44 |
5:55 |
71.90 |
10M |
1:01:34 |
6:09 |
70.26 |
Half |
1:22:32 |
6:18 |
69.07 |
20M |
2:10:38 |
6:32 |
68.70 |
Mara |
2:55:08 |
6:41 |
68.80 |
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