Run > Race

Good day at office! Was hoping for 1:24, so pleased with 1:23:1x. (Update - official results are 1:23:07, must have hit stop late. Goodo! Also 1 min neg split 42 min vs 41 min. *) Set off at 6:30s but got a bit excited. Pulled it back a bit, but this course undulates, so downhills were quicker, obviously. Mile 3 had a good bit of up, I think. Stoosh passed me early on his way to sub 81. Wow! With a sore knee?! Said hi to SoaPM about Mile 4. Mile 4 or 5 I caught up with and she helped me until about Mile 8. She was running well, pushing the pace on the downhills - I saw under 5:45 at some points! Her course knowledge was great so gave me a boost to know that turning west at Mile 6 would give us a headwind. By about Mile 8 I was feeling good and pushed on a bit with the wind behind me. Caught up with Stevie from Carnegie, who gave me a good boost. Hope his ankle fixes quickly. So the turn at 9 with the uphills, was tiring a bit but tried to keep smooth. Looks like I only dropped to about 6:30 for the hill. Passed a Kinross lady who beat me at Glen Clova (I spoke to her after) and a couple of other ladies (don't know what position - they did great, gave them a wee, well done and got thank yous at end!). So, over the top, then 1.5 mile downhill and cracked on! Last mile 6:00 Great to see Andy just over 80! Then went for lovely cake, coffee at cafe called D'Nisi. Who'd have thought Alloa had a decent cafe! Met Alex from work 1:31 PB, stickland from old work 2:00 PB and another work buddy who wasn't running just came to say hi. Great day all round! :-)G

Split Summary

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1) - 1m - 6:20(6:20/m) - 167bpm avge - 187bpm max - 123cal

2) - 1m - 6:17(6:17/m) - 164bpm avge - 184bpm max - 126cal

3) - 1m - 6:42(6:42/m) - 170bpm avge - 175bpm max - 129cal

4) - 1m - 6:29(6:29/m) - 170bpm avge - 174bpm max - 127cal

5) - 1m - 6:18(6:18/m) - 166bpm avge - 170bpm max - 127cal

6) - 1m - 6:29(6:29/m) - 167bpm avge - 171bpm max - 128cal

7) - 1m - 6:06(6:06/m) - 165bpm avge - 170bpm max - 126cal

8) - 1m - 6:23(6:23/m) - 170bpm avge - 176bpm max - 127cal

9) - 1m - 6:13(6:13/m) - 168bpm avge - 172bpm max - 127cal

10) - 1m - 6:16(6:16/m) - 169bpm avge - 172bpm max - 127cal

11) - 1m - 6:31(6:31/m) - 172bpm avge - 179bpm max - 126cal

12) - 1m - 6:15(6:15/m) - 172bpm avge - 176bpm max - 127cal

13) - 1m - 6:00(6:00/m) - 173bpm avge - 180bpm max - 126cal

14) - 0.16m - 52(5:25/m) - 174bpm avge - 176bpm max - 19cal

Heart Rate Zone Summary

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HR Zone: 51-150bpm (Sub 70%): 1.6%

HR Zone: 150-158bpm (71-75%): 2.1%

HR Zone: 158-165bpm (76-80%): 10.9%

HR Zone: 165-172bpm (81-85%): 61.6%

HR Zone: 172-179bpm (86-90%): 21.6%

HR Zone: 179-186bpm (91-95%): 1.6%

HR Zone: 186-193bpm (96-100%): 0.5%

Pace Zone Summary

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Pace Zone: 5:00-5:19/mile: 2.2%

Pace Zone: 5:20-5:39/mile: 4.3%

Pace Zone: 5:40-5:59/mile: 16.8%

Pace Zone: 6:00-6:19/mile: 27.6%

Pace Zone: 6:20-6:39/mile: 23.5%

Pace Zone: 6:40-6:59/mile: 13%

Pace Zone: 7:00-7:19/mile: 6.6%

Pace Zone: 7:20-7:39/mile: 3.6%