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Sun 28th Aug 2011 at 10:00am by Generation X

Run > Race

Ellesmere 10k

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Time
46:21
Miles
6.22
Min/mi
7:27
Pacing
95.3%
WAVA
61.57
Cals
994
BPM
166
%MHR
87.2
B/mi
1235
Asc(m)
236
Surface
Mixed

Notes & Comments

1 comments

Ellesmere 10k (gun time, with an allowance taken off for not stopping my Garmin at the finishing line). Great run - thought I might have gone off too fast but kept at a steady fast pace and actually felt I had a bit in hand in the last mile. PB by exactly a minute.

Split Summary

====

1) - 1m - 7:23(7:23/m) - 154bpm avge - 163bpm max - 153cal

2) - 1m - 7:27(7:27/m) - 165bpm avge - 169bpm max - 160cal

3) - 1m - 7:20(7:20/m) - 167bpm avge - 170bpm max - 158cal

4) - 1m - 7:26(7:26/m) - 167bpm avge - 171bpm max - 160cal

5) - 1m - 7:30(7:30/m) - 170bpm avge - 172bpm max - 160cal

6) - 1m - 7:35(7:35/m) - 171bpm avge - 175bpm max - 161cal

7) - 0.26m - 1:41(6:45/m) - 175bpm avge - 182bpm max - 42cal

Heart Rate Zone Summary

====

HR Zone: 45-147bpm (Sub 70%): 2.7%

HR Zone: 147-154bpm (71-75%): 1.4%

HR Zone: 154-161bpm (76-80%): 7.5%

HR Zone: 161-168bpm (81-85%): 46.7%

HR Zone: 168-176bpm (86-90%): 39%

HR Zone: 176-183bpm (91-95%): 2.6%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 4.2%

Pace Zone: 6:40-6:59/mile: 12.8%

Pace Zone: 7:00-7:19/mile: 21.3%

Pace Zone: 7:20-7:39/mile: 28.2%

Pace Zone: 7:40-7:59/mile: 16.6%

Pace Zone: 8:00-8:19/mile: 6.9%

Pace Zone: 8:20-8:39/mile: 2.6%

Pace Zone: 8:40-8:59/mile: 1.6%

7:23 7:27 7:20 7:26 7:30 7:35 1:41

WorkersPlaytime
Congratulations on smashing your 10k PB. A fantastic achievement :-)

Pin Map

0mi in 0

Pace

57%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:53	1:53	7:33	133 86-155	1004	0/0
0.50	3:40	1:47	7:08	158 155-161	1126	0/0
0.75	5:31	1:51	7:23	161 159-162	1188	0/0
1.00	7:22	1:51	7:25	161 159-163	1195	0/0
1.25	9:14	1:52	7:26	163 161-164	1213	0/0
1.50	11:04	1:51	7:22	164 162-166	1209	0/0
1.75	12:58	1:53	7:33	167 164-169	1260	0/0
2.00	14:49	1:51	7:26	168 167-169	1248	0/0
2.25	16:36	1:47	7:07	167 164-169	1188	0/0
2.50	18:28	1:52	7:29	167 165-168	1248	0/0
2.75	20:21	1:53	7:32	168 166-169	1265	0/0
3.00	22:09	1:49	7:14	168 167-170	1216	0/0
3.25	23:56	1:47	7:08	167 166-169	1192	0/0
3.50	25:48	1:51	7:25	166 165-168	1232	0/0
3.75	27:44	1:56	7:43	168 166-170	1297	0/0
4.00	29:35	1:52	7:27	166 163-168	1237	0/0
4.25	31:30	1:55	7:40	169 168-169	1296	0/0
4.50	33:22	1:52	7:27	170 169-171	1265	0/0
4.75	35:15	1:53	7:34	170 170-171	1286	0/0
5.00	37:05	1:50	7:19	171 170-172	1251	0/0
5.25	39:00	1:55	7:40	169 168-171	1296	0/0
5.50	40:55	1:55	7:39	169 168-170	1292	0/0
5.75	42:48	1:53	7:31	171 170-172	1285	0/0
6.00	44:40	1:53	7:31	173 171-175	1301	0/0
6.25	46:22	1:42	6:46	177 175-182	1199	0/0
6.26	47:00	38	48:52	171 163-181	8356	0/0

Heart

166/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 236m, Range 0m, Flat prediction 46:21

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	47.42%	More
800m	3:30	7:02	53.13%	More
1km	4:25	7:07	55.20%	More
Mile	7:13	7:13	58.10%	More
5k	22:44	7:19	61.81%	More
5 miles	36:55	7:23	61.90%	More
10k	45:57	7:24	62.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	61.35
5km	22:24	7:13	62.70
5M	36:53	7:23	61.96
10km	46:18	7:27	61.57
10M	1:16:12	7:37	61.34
Half	1:41:07	7:43	60.95
20M	2:37:29	7:52	61.12
Mara	3:28:56	7:58	61.53

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