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Sun 18th Sep 2011 at 11:00am by Kaine
Run > Race
Good
rain
-
Time
48:57
-
Miles
6.85
-
Min/mi
7:09
-
Pacing
73.5%
-
WAVA
60.65
-
Cals
797
-
BPM
168
-
%MHR
91.8
-
B/mi
1200
-
Asc(m)
643
-
Surface
Mixed
Notes & Comments
King Alfred's Torment.
Felt a little jittery after WU and was keen to get started. Went off with first ten or so and stayed with them for first mile or so. Took a couple on the downhill to the pump field, then another headed to the pump. From here on I stayed in the same position, through hills and trails to KA's tower. Kept next guy constantly in view, closing him on hills, but never catching him. Feeling strong throughout and concious of getting a top 10 finish, the second half went quickly. Finished 6th and took >1:00 off of last year's time. Very pleased indeed.
Split Summary
====
1) - 1m - 7:27(7:27/m) - 168bpm avge - 175bpm max - 115cal
2) - 1m - 7:23(7:23/m) - 171bpm avge - 176bpm max - 118cal
3) - 1m - 7:07(7:07/m) - 170bpm avge - 175bpm max - 116cal
4) - 1m - 7:39(7:39/m) - 168bpm avge - 174bpm max - 118cal
5) - 1m - 6:17(6:17/m) - 168bpm avge - 171bpm max - 115cal
6) - 1m - 6:09(6:09/m) - 166bpm avge - 171bpm max - 118cal
7) - 0.86m - 6:56(8:06/m) - 168bpm avge - 172bpm max - 97cal
Heart Rate Zone Summary
====
HR Zone: 43-141bpm (Sub 70%): 1%
HR Zone: 141-148bpm (71-75%): 0.3%
HR Zone: 148-155bpm (76-80%): 0.3%
HR Zone: 155-162bpm (81-85%): 0.7%
HR Zone: 162-169bpm (86-90%): 50.5%
HR Zone: 169-176bpm (91-95%): 47.2%
HR Zone: 176-183bpm (96-100%): 0.1%
Pace Zone Summary
====
Pace Zone: 4:20-4:39/mile: 1.4%
Pace Zone: 4:40-4:59/mile: 3%
Pace Zone: 5:00-5:19/mile: 6.1%
Pace Zone: 5:20-5:39/mile: 7%
Pace Zone: 5:40-5:59/mile: 10.6%
Pace Zone: 6:00-6:19/mile: 9.1%
Pace Zone: 6:20-6:39/mile: 7.9%
Pace Zone: 6:40-6:59/mile: 6.9%
Pace Zone: 7:00-7:19/mile: 7.2%
Pace Zone: 7:20-7:39/mile: 5.8%
Pace Zone: 7:40-7:59/mile: 5.4%
Pace Zone: 8:00-8:19/mile: 3.3%
Pace Zone: 8:20-8:39/mile: 3.5%
Pace Zone: 8:40-8:59/mile: 1.7%
Pace Zone: 9:00-9:19/mile: 1.8%
Pace Zone: 9:20-9:39/mile: 1.4%
Pace Zone: 9:40-9:59/mile: 2.1%
Pace Zone: 10:00-10:19/mile: 1.8%
Pace Zone: 10:20-10:39/mile: 1.1%
Pace Zone: 10:40-10:59/mile: 1.4%
Pace Zone: 11:00-11:19/mile: 1.5%
7:27 7:23 7:07 7:39 6:17 6:09 6:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:21 |
1:21 |
5:26 |
148 107-166 |
803 |
0/0 |
0.50 |
2:50 |
1:29 |
5:55 |
169 165-171 |
1000 |
0/0 |
0.75 |
4:39 |
1:49 |
7:17 |
172 168-174 |
1253 |
0/0 |
1.00 |
7:26 |
2:46 |
11:04 |
173 168-175 |
1916 |
0/0 |
1.25 |
9:02 |
1:36 |
6:24 |
168 165-172 |
1076 |
0/0 |
1.50 |
10:40 |
1:38 |
6:34 |
167 164-171 |
1096 |
0/0 |
1.75 |
12:35 |
1:55 |
7:40 |
173 170-175 |
1327 |
0/0 |
2.00 |
14:49 |
2:13 |
8:54 |
174 172-176 |
1547 |
0/0 |
2.25 |
16:25 |
1:37 |
6:27 |
169 163-173 |
1089 |
0/0 |
2.50 |
18:39 |
2:13 |
8:54 |
170 162-175 |
1512 |
0/0 |
2.75 |
20:30 |
1:51 |
7:24 |
171 168-175 |
1265 |
0/0 |
3.00 |
21:55 |
1:26 |
5:43 |
168 167-169 |
960 |
0/0 |
3.25 |
23:20 |
1:25 |
5:41 |
166 164-168 |
943 |
0/0 |
3.50 |
25:07 |
1:46 |
7:06 |
168 166-170 |
1192 |
0/0 |
3.75 |
27:48 |
2:41 |
10:46 |
171 167-174 |
1841 |
0/0 |
4.00 |
29:34 |
1:46 |
7:03 |
168 166-171 |
1183 |
0/0 |
4.25 |
31:12 |
1:38 |
6:34 |
168 164-171 |
1102 |
0/0 |
4.50 |
32:46 |
1:34 |
6:15 |
167 164-170 |
1043 |
0/0 |
4.75 |
34:24 |
1:38 |
6:32 |
169 168-170 |
1105 |
0/0 |
5.00 |
35:51 |
1:27 |
5:49 |
166 164-168 |
965 |
0/0 |
5.25 |
37:16 |
1:24 |
5:37 |
165 164-166 |
926 |
0/0 |
5.50 |
38:44 |
1:28 |
5:53 |
166 164-167 |
978 |
0/0 |
5.75 |
40:26 |
1:43 |
6:50 |
166 163-169 |
1135 |
0/0 |
6.00 |
42:00 |
1:33 |
6:13 |
168 165-170 |
1045 |
0/0 |
6.25 |
43:56 |
1:56 |
7:44 |
165 162-169 |
1276 |
0/0 |
6.50 |
46:24 |
2:28 |
9:53 |
169 165-172 |
1670 |
0/0 |
6.75 |
48:15 |
1:51 |
7:26 |
168 165-171 |
1248 |
0/0 |
6.85 |
48:57 |
42 |
6:40 |
167 167-168 |
1114 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
63.37 |
5km |
20:58 |
6:45 |
63.12 |
5M |
34:55 |
6:59 |
61.70 |
10km |
44:05 |
7:06 |
60.97 |
10M |
1:13:27 |
7:21 |
59.88 |
Half |
1:38:07 |
7:29 |
59.05 |
20M |
2:34:27 |
7:43 |
58.56 |
Mara |
3:26:19 |
7:52 |
58.52 |
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