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Sun 6th Mar 2011 at 10:00am by Psimon
Run > Race
-
Time
2:01:48
-
Miles
20.08
-
Min/mi
6:04
-
Pacing
96.6%
-
WAVA
80.07
-
Cals
2010
-
BPM
148
-
%MHR
87.1
-
B/mi
898
-
Asc(m)
322
-
Hillscore
1
-
Surface
Road
Notes & Comments
Essex 20.
Ran with Steve and the plan was not to race but start off with 6:14's. Managed fairly steady pace but sub 6:14.
By Mile 11 decided to push on a bit.
Very pleased as I negative split and came 12th overall, overall MV40 4th and 3rd in the county, so another bronze medal.
Split Summary
====
1) - 1m - 6:09(6:09/m) - 170bpm avge - 193bpm max - 22cal
2) - 1m - 6:08(6:08/m) - 142bpm avge - 151bpm max - 88cal
3) - 1m - 6:04(6:04/m) - 143bpm avge - 146bpm max - 105cal
4) - 1m - 6:11(6:11/m) - 142bpm avge - 145bpm max - 105cal
5) - 1m - 6:10(6:10/m) - 142bpm avge - 145bpm max - 105cal
6) - 1m - 6:09(6:09/m) - 142bpm avge - 144bpm max - 104cal
7) - 1m - 6:05(6:05/m) - 143bpm avge - 146bpm max - 104cal
8) - 1m - 6:09(6:09/m) - 143bpm avge - 146bpm max - 104cal
9) - 1m - 6:07(6:07/m) - 144bpm avge - 146bpm max - 104cal
10) - 1m - 6:05(6:05/m) - 144bpm avge - 145bpm max - 103cal
11) - 1m - 6:08(6:08/m) - 146bpm avge - 149bpm max - 106cal
12) - 1m - 6:09(6:09/m) - 147bpm avge - 149bpm max - 106cal
13) - 1m - 5:55(5:55/m) - 147bpm avge - 150bpm max - 103cal
14) - 1m - 6:03(6:03/m) - 149bpm avge - 151bpm max - 108cal
15) - 1m - 6:04(6:04/m) - 149bpm avge - 152bpm max - 107cal
16) - 1m - 5:49(5:49/m) - 150bpm avge - 153bpm max - 101cal
17) - 1m - 5:58(5:58/m) - 151bpm avge - 154bpm max - 105cal
18) - 1m - 6:03(6:03/m) - 151bpm avge - 153bpm max - 106cal
19) - 1m - 5:57(5:57/m) - 153bpm avge - 157bpm max - 106cal
20) - 1m - 5:56(5:56/m) - 156bpm avge - 160bpm max - 109cal
21) - 0.08m - 29(5:57/m) - 158bpm avge - 160bpm max - 9cal
Heart Rate Zone Summary
====
HR Zone: 41-133bpm (Sub 70%): 1%
HR Zone: 133-140bpm (71-75%): 1.9%
HR Zone: 140-147bpm (76-80%): 45.3%
HR Zone: 147-153bpm (81-85%): 38.7%
HR Zone: 153-160bpm (86-90%): 7.4%
HR Zone: 160-166bpm (91-95%): 0.7%
HR Zone: 166-173bpm (96-100%): 0.4%
HR Zone: undefined: 4.6%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 7.1%
Pace Zone: 5:40-5:59/mile: 34.2%
Pace Zone: 6:00-6:19/mile: 40.4%
Pace Zone: 6:20-6:39/mile: 13.2%
Pace Zone: 6:40-6:59/mile: 3.3%
6:09 6:08 6:04 6:11 6:10 6:09 6:05 6:09 6:07 6:05 6:08 6:09 5:55 6:03 6:04 5:49 5:58 6:03 5:57 5:56 29
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
6:08 |
6:08 |
6:08 |
165 81-193 |
1012 |
11/13 |
| 2.00 |
12:15 |
6:07 |
6:07 |
142 137-151 |
869 |
4/6 |
| 3.00 |
18:19 |
6:04 |
6:04 |
143 138-146 |
868 |
7/4 |
| 4.00 |
24:31 |
6:11 |
6:11 |
141 137-145 |
873 |
4/8 |
| 5.00 |
30:40 |
6:10 |
6:10 |
142 140-145 |
875 |
3/3 |
| 6.00 |
36:50 |
6:09 |
6:09 |
142 140-143 |
874 |
4/2 |
| 7.00 |
42:55 |
6:05 |
6:05 |
143 139-146 |
871 |
5/3 |
| 8.00 |
49:04 |
6:09 |
6:09 |
143 140-146 |
879 |
6/4 |
| 9.00 |
55:11 |
6:07 |
6:07 |
144 141-146 |
880 |
1/6 |
| 10.00 |
1:01:16 |
6:05 |
6:05 |
144 140-145 |
877 |
3/8 |
| 11.00 |
1:07:25 |
6:09 |
6:09 |
146 142-149 |
897 |
14/2 |
| 12.00 |
1:13:33 |
6:08 |
6:08 |
147 146-149 |
903 |
4/3 |
| 13.00 |
1:19:28 |
5:55 |
5:55 |
148 146-150 |
876 |
5/11 |
| 14.00 |
1:25:32 |
6:04 |
6:04 |
149 147-151 |
904 |
4/5 |
| 15.00 |
1:31:35 |
6:03 |
6:03 |
149 147-151 |
902 |
4/1 |
| 16.00 |
1:37:25 |
5:50 |
5:50 |
150 148-152 |
875 |
5/5 |
| 17.00 |
1:43:23 |
5:57 |
5:57 |
151 150-153 |
900 |
4/3 |
| 18.00 |
1:49:25 |
6:03 |
6:03 |
151 149-152 |
913 |
4/5 |
| 19.00 |
1:55:22 |
5:57 |
5:57 |
153 151-157 |
909 |
2/5 |
| 20.00 |
2:01:18 |
5:56 |
5:56 |
156 153-159 |
925 |
7/9 |
| 20.08 |
2:01:48 |
30 |
6:05 |
158 156-160 |
962 |
3/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:23 |
5:35 |
57.85% |
More |
| 800m |
2:49 |
5:41 |
66.31% |
More |
| 1km |
3:33 |
5:43 |
69.37% |
More |
| Mile |
5:47 |
5:47 |
73.13% |
More |
| 5k |
18:25 |
5:56 |
76.84% |
More |
| 5 miles |
29:36 |
5:55 |
77.82% |
More |
| 10k |
36:59 |
5:57 |
77.72% |
More |
| 10 miles |
59:54 |
5:59 |
78.69% |
More |
| Half |
1:18:53 |
6:01 |
79.44% |
More |
| 20 miles |
2:01:17 |
6:04 |
80.06% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:07 |
5:07 |
82.64 |
| 5km |
16:58 |
5:28 |
83.42 |
| 5M |
28:03 |
5:37 |
82.13 |
| 10km |
35:17 |
5:41 |
81.45 |
| 10M |
58:20 |
5:50 |
80.80 |
| Half |
1:17:35 |
5:55 |
80.12 |
| 20M |
2:01:17 |
6:04 |
80.06 |
| Mara |
2:41:19 |
6:09 |
80.39 |
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