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Sun 9th Oct 2011 at 10:00am by kevlar
Run > Race
-
Time
1:44:01
-
Miles
13.03
-
Min/mi
7:59
-
Pacing
34%
-
WAVA
61.47
-
Cals
1918
-
BPM
155
-
%MHR
90.7
-
B/mi
1239
-
Asc(m)
565
-
Surface
Road
Notes & Comments
4 comments
Not PB today about minute out,forgot to stop garmin so little out ,once again tired and slowed last few miles.trod on discrded water bottle just after 5 miles & turned ankle but was ok and ran off.Great race Great support!
Split Summary
====
1) - 1m - 8:00(8:00/m) - 147bpm avge - 154bpm max - 146cal
2) - 1m - 7:44(7:44/m) - 158bpm avge - 165bpm max - 148cal
3) - 1m - 7:57(7:57/m) - 154bpm avge - 160bpm max - 148cal
4) - 1m - 7:47(7:47/m) - 155bpm avge - 158bpm max - 148cal
5) - 1m - 7:43(7:43/m) - 154bpm avge - 157bpm max - 148cal
6) - 1m - 7:56(7:56/m) - 154bpm avge - 157bpm max - 147cal
7) - 1m - 7:54(7:54/m) - 156bpm avge - 160bpm max - 148cal
8) - 1m - 7:52(7:52/m) - 156bpm avge - 161bpm max - 148cal
9) - 1m - 8:02(8:02/m) - 155bpm avge - 159bpm max - 147cal
10) - 1m - 8:14(8:14/m) - 155bpm avge - 159bpm max - 144cal
11) - 1m - 8:23(8:23/m) - 155bpm avge - 159bpm max - 146cal
12) - 1m - 8:17(8:17/m) - 156bpm avge - 158bpm max - 146cal
13) - 1m - 7:47(7:47/m) - 160bpm avge - 167bpm max - 147cal
14) - 0.03m - 26(12:57/m) - 167bpm avge - 169bpm max - 7cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.7%
Pace Zone: 6:40-6:59/mile: 5.3%
Pace Zone: 7:00-7:19/mile: 8.3%
Pace Zone: 7:20-7:39/mile: 13.7%
Pace Zone: 7:40-7:59/mile: 19.7%
Pace Zone: 8:00-8:19/mile: 17.4%
Pace Zone: 8:20-8:39/mile: 13.7%
Pace Zone: 8:40-8:59/mile: 8.4%
Pace Zone: 9:00-9:19/mile: 4.7%
Pace Zone: 9:20-9:39/mile: 1.7%
Pace Zone: 9:40-9:59/mile: 1.1%
8:00 7:44 7:57 7:47 7:43 7:56 7:54 7:52 8:02 8:14 8:23 8:17 7:47 26
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
0 |
0 |
0 |
144 134-149 |
0 |
0/0 |
| 1.00 |
0 |
0 |
0 |
151 144-154 |
0 |
0/0 |
| 1.50 |
0 |
0 |
0 |
157 150-165 |
0 |
0/0 |
| 2.00 |
0 |
0 |
0 |
159 157-161 |
0 |
0/0 |
| 2.50 |
0 |
0 |
0 |
156 144-160 |
0 |
0/0 |
| 3.00 |
0 |
0 |
0 |
152 149-155 |
0 |
0/0 |
| 3.50 |
0 |
0 |
0 |
154 152-156 |
0 |
0/0 |
| 4.00 |
32 |
32 |
1:04 |
156 153-158 |
166 |
0/0 |
| 4.50 |
4:19 |
3:47 |
7:33 |
155 152-157 |
1171 |
0/0 |
| 5.00 |
8:15 |
3:56 |
7:52 |
154 146-157 |
1212 |
0/0 |
| 5.50 |
12:10 |
3:55 |
7:50 |
154 150-157 |
1207 |
0/0 |
| 6.00 |
16:11 |
4:01 |
8:02 |
155 151-157 |
1245 |
0/0 |
| 6.50 |
20:10 |
3:59 |
7:58 |
156 154-158 |
1244 |
0/0 |
| 7.00 |
24:05 |
3:55 |
7:50 |
157 151-159 |
1230 |
0/0 |
| 7.50 |
28:00 |
3:55 |
7:49 |
157 154-160 |
1228 |
0/0 |
| 8.00 |
31:57 |
3:57 |
7:54 |
156 153-160 |
1233 |
0/0 |
| 8.50 |
35:56 |
3:59 |
7:59 |
156 150-159 |
1245 |
0/0 |
| 9.00 |
39:59 |
4:03 |
8:06 |
155 148-158 |
1255 |
0/0 |
| 9.50 |
44:11 |
4:12 |
8:24 |
155 151-158 |
1301 |
0/0 |
| 10.00 |
48:22 |
4:11 |
8:23 |
154 151-156 |
1290 |
0/0 |
| 10.50 |
52:34 |
4:12 |
8:23 |
155 153-158 |
1300 |
0/0 |
| 11.00 |
56:45 |
4:12 |
8:23 |
156 154-159 |
1309 |
0/0 |
| 11.50 |
1:00:53 |
4:08 |
8:15 |
156 148-158 |
1287 |
0/0 |
| 12.00 |
1:05:02 |
4:10 |
8:19 |
156 153-158 |
1298 |
0/0 |
| 12.50 |
1:09:04 |
4:01 |
8:03 |
159 155-161 |
1279 |
0/0 |
| 13.00 |
1:12:49 |
3:45 |
7:30 |
163 159-169 |
1223 |
0/0 |
| 13.03 |
1:13:16 |
27 |
14:30 |
165 161-168 |
2393 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:01 |
6:01 |
72.18 |
| 5km |
21:11 |
6:49 |
68.40 |
| 5M |
35:55 |
7:11 |
65.72 |
| 10km |
45:43 |
7:21 |
64.44 |
| 10M |
1:17:32 |
7:45 |
62.35 |
| Half |
1:44:38 |
7:59 |
60.95 |
| 20M |
2:47:23 |
8:22 |
59.56 |
| Mara |
3:45:53 |
8:37 |
58.97 |
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Good run today Kev, hope the ankle is ok bud. All good training runs for next year! Enjoy your evening.
Well done! Onwards and upwards
Well done Kev-it was very humid out there today-hope your ankle will be OK.
Good power in that last mile is a positive sign for future.