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Sun 27th Mar 2011 at 12:00pm by justcol
Run > Race
-
Time
38:35
-
Miles
6.26
-
Min/mi
6:10
-
Pacing
95.4%
-
WAVA
70.16
-
Cals
778
-
BPM
171
-
%MHR
93.5
-
B/mi
1054
-
Asc(m)
42
-
Surface
Road
Notes & Comments
FVH Round The Houses 10K
Felt alright today, not as many 'I quit moments' (I have a book coming) and finished strong with a good time. Buchlyvie next week will be a different kettle of fish.
Split Summary
====
1) - 1m - 5:50(5:50/m) - 157bpm avge - 169bpm max - 122cal
2) - 1m - 6:06(6:07/m) - 171bpm avge - 176bpm max - 124cal
3) - 1m - 6:20(6:20/m) - 173bpm avge - 175bpm max - 126cal
4) - 1m - 6:16(6:16/m) - 175bpm avge - 177bpm max - 124cal
5) - 1m - 6:13(6:13/m) - 176bpm avge - 178bpm max - 125cal
6) - 1m - 6:20(6:20/m) - 177bpm avge - 179bpm max - 126cal
7) - 0.26m - 1:30(5:45/m) - 179bpm avge - 180bpm max - 31cal
Heart Rate Zone Summary
====
HR Zone: 57-145bpm (Sub 70%): 2.2%
HR Zone: 145-152bpm (71-75%): 0.6%
HR Zone: 152-158bpm (76-80%): 4.1%
HR Zone: 158-164bpm (81-85%): 7.2%
HR Zone: 164-170bpm (86-90%): 10.9%
HR Zone: 170-177bpm (91-95%): 59.4%
HR Zone: 177-183bpm (96-100%): 15.6%
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.9%
Pace Zone: 5:00-5:19/mile: 2.6%
Pace Zone: 5:20-5:39/mile: 7.8%
Pace Zone: 5:40-5:59/mile: 20.1%
Pace Zone: 6:00-6:19/mile: 32.4%
Pace Zone: 6:20-6:39/mile: 22.3%
Pace Zone: 6:40-6:59/mile: 7.4%
Pace Zone: 7:00-7:19/mile: 3%
Pace Zone: 7:20-7:39/mile: 1.5%
5:50 6:06 6:20 6:16 6:13 6:20 1:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
1:21 |
1:21 |
5:26 |
138 95-155 |
750 |
0.50 |
2:50 |
1:28 |
5:54 |
158 156-161 |
932 |
0.75 |
4:22 |
1:32 |
6:10 |
162 160-164 |
998 |
1.00 |
5:50 |
1:27 |
5:49 |
166 165-169 |
965 |
1.25 |
7:20 |
1:30 |
6:02 |
170 169-170 |
1024 |
1.50 |
8:52 |
1:32 |
6:07 |
171 170-173 |
1045 |
1.75 |
10:23 |
1:32 |
6:07 |
171 170-172 |
1047 |
2.00 |
11:56 |
1:32 |
6:10 |
173 169-176 |
1067 |
2.25 |
13:27 |
1:31 |
6:06 |
173 170-174 |
1055 |
2.50 |
15:03 |
1:36 |
6:24 |
174 173-175 |
1113 |
2.75 |
16:39 |
1:35 |
6:21 |
173 172-174 |
1099 |
3.00 |
18:16 |
1:37 |
6:29 |
173 172-175 |
1121 |
3.25 |
19:49 |
1:33 |
6:12 |
174 172-176 |
1079 |
3.50 |
21:24 |
1:35 |
6:20 |
175 174-176 |
1107 |
3.75 |
22:58 |
1:34 |
6:15 |
175 174-175 |
1095 |
4.00 |
24:32 |
1:35 |
6:18 |
175 174-176 |
1103 |
4.25 |
26:05 |
1:33 |
6:13 |
175 174-176 |
1087 |
4.50 |
27:40 |
1:35 |
6:20 |
175 174-176 |
1108 |
4.75 |
29:13 |
1:33 |
6:11 |
176 175-178 |
1088 |
5.00 |
30:45 |
1:32 |
6:08 |
176 176-177 |
1079 |
5.25 |
32:19 |
1:34 |
6:18 |
176 176-177 |
1108 |
5.50 |
33:55 |
1:36 |
6:24 |
176 175-177 |
1125 |
5.75 |
35:29 |
1:34 |
6:16 |
177 176-178 |
1110 |
6.00 |
37:05 |
1:36 |
6:23 |
178 176-178 |
1135 |
6.25 |
38:32 |
1:27 |
5:48 |
179 177-180 |
1037 |
6.26 |
38:36 |
4 |
7:03 |
180 179-180 |
1270 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:31 |
5:31 |
71.41 |
5km |
18:22 |
5:55 |
72.05 |
5M |
30:24 |
6:05 |
70.86 |
10km |
38:17 |
6:10 |
70.21 |
10M |
1:03:23 |
6:20 |
69.39 |
Half |
1:24:24 |
6:27 |
68.65 |
20M |
2:12:10 |
6:37 |
68.43 |
Mara |
2:55:58 |
6:43 |
68.62 |
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