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Sun 30th Jan 2011 at 10:00am by Rich963
Run > Race
Good
-
Time
33:58
-
Miles
5.02
-
Min/mi
6:46
-
Pacing
91.4%
-
WAVA
62.57
-
Cals
684
-
BPM
162
-
%MHR
92.2
-
B/mi
1098
-
Asc(m)
80
-
Hillscore
5
-
Surface
Road
Notes & Comments
Ashby 5
Aim was to start fairly gently in the hope of having something left at the end. Went pretty much according to plan, worst time for the distance, but given last week's 45, was pretty happy to be sub34 and 6th counter for the club with the legs holding up with no real injuries.
Split Summary
====
1) - 1m - 6:44(6:44/m) - 158bpm avge - 166bpm max - 134cal
2) - 1m - 7:10(7:10/m) - 161bpm avge - 164bpm max - 137cal
3) - 1m - 6:58(6:58/m) - 163bpm avge - 167bpm max - 138cal
4) - 1m - 6:33(6:33/m) - 164bpm avge - 169bpm max - 136cal
5) - 1m - 6:26(6:26/m) - 168bpm avge - 171bpm max - 136cal
6) - 0.02m - 8(7:46/m) - 171bpm avge - 171bpm max - 3cal
Heart Rate Zone Summary
====
HR Zone: 45-148bpm (Sub 70%): 3.1%
HR Zone: 148-155bpm (71-75%): 2.1%
HR Zone: 155-163bpm (76-80%): 33.8%
HR Zone: 163-170bpm (81-85%): 56.6%
HR Zone: 170-177bpm (86-90%): 4.4%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.4%
Pace Zone: 5:40-5:59/mile: 8.7%
Pace Zone: 6:00-6:19/mile: 17.1%
Pace Zone: 6:20-6:39/mile: 15.2%
Pace Zone: 6:40-6:59/mile: 18.4%
Pace Zone: 7:00-7:19/mile: 18.6%
Pace Zone: 7:20-7:39/mile: 8.4%
Pace Zone: 7:40-7:59/mile: 4.2%
Pace Zone: 8:00-8:19/mile: 2.6%
Pace Zone: 8:20-8:39/mile: 2.1%
6:44 7:10 6:58 6:33 6:26 8
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:37 |
1:37 |
6:29 |
136 97-159 |
882 |
3/4 |
| 0.50 |
3:17 |
1:40 |
6:41 |
163 160-165 |
1089 |
5/1 |
| 0.75 |
4:57 |
1:40 |
6:38 |
164 162-166 |
1089 |
4/1 |
| 1.00 |
6:43 |
1:46 |
7:05 |
164 162-166 |
1161 |
1/2 |
| 1.25 |
8:31 |
1:48 |
7:10 |
161 160-163 |
1154 |
5/0 |
| 1.50 |
10:17 |
1:47 |
7:07 |
161 159-163 |
1145 |
3/0 |
| 1.75 |
12:04 |
1:46 |
7:05 |
160 158-162 |
1134 |
10/0 |
| 2.00 |
13:53 |
1:49 |
7:17 |
162 160-164 |
1179 |
1/0 |
| 2.25 |
15:51 |
1:58 |
7:51 |
163 162-165 |
1280 |
13/0 |
| 2.50 |
17:30 |
1:40 |
6:39 |
164 162-166 |
1089 |
3/7 |
| 2.75 |
19:01 |
1:30 |
6:01 |
165 162-167 |
993 |
0/14 |
| 3.00 |
20:51 |
1:50 |
7:22 |
161 157-163 |
1185 |
8/1 |
| 3.25 |
22:40 |
1:49 |
7:16 |
163 160-165 |
1183 |
5/0 |
| 3.50 |
24:12 |
1:33 |
6:10 |
161 156-164 |
994 |
0/16 |
| 3.75 |
25:49 |
1:36 |
6:26 |
163 163-165 |
1048 |
0/7 |
| 4.00 |
27:24 |
1:35 |
6:19 |
167 165-169 |
1054 |
4/7 |
| 4.25 |
29:07 |
1:44 |
6:55 |
168 167-169 |
1162 |
8/0 |
| 4.50 |
30:41 |
1:34 |
6:17 |
167 165-170 |
1049 |
1/8 |
| 4.75 |
32:16 |
1:35 |
6:18 |
167 163-169 |
1053 |
0/4 |
| 5.00 |
33:49 |
1:33 |
6:12 |
170 169-171 |
1055 |
0/4 |
| 5.02 |
33:57 |
8 |
8:20 |
171 171-171 |
1425 |
0/0 |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:54 |
5:54 |
65.76 |
| 5km |
20:11 |
6:30 |
63.95 |
| 5M |
33:49 |
6:46 |
62.58 |
| 10km |
42:48 |
6:53 |
61.89 |
| 10M |
1:11:42 |
7:10 |
60.46 |
| Half |
1:36:06 |
7:20 |
59.43 |
| 20M |
2:32:02 |
7:36 |
59.07 |
| Mara |
3:23:44 |
7:47 |
59.14 |
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