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Sun 27th Mar 2011 at 12:00pm by justcol

Run > Race

Grangemouth Round the Houses 10K

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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

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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

Pace

39%

61%

Splits

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

Heart

171/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

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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