Fri 26th Dec 2014 at 10:00am by Hawkins
Run > Race
- cold
-
Time
45:50
-
Miles
6.21
-
Min/mi
7:23
-
Pacing
95%
-
WAVA
58.13
-
Cals
713
-
BPM
175
-
%MHR
84.2
-
B/mi
1293
-
Asc(m)
42
-
Surface
Road
Notes & Comments
East Hull Harriers Boxing Day 10k. Started strongly then faded around the 3 mile mark. Talked to running friends during the second half of the race so lost maybe 30 seconds, but was much more enjoyable than it would have been.
Split Summary
===
1) 1m - 7:08(7:08/m) 168/192bpm 70cal 3.76/4.35/hr
2) 1m - 7:17(7:17/m) 172/176bpm 115cal 3.68/4.16/hr
3) 1m - 7:19(7:19/m) 176/180bpm 119cal 3.66/4.14/hr
4) 1m - 7:29(7:29/m) 177/180bpm 123cal 3.59/4.16/hr
5) 1m - 7:40(7:40/m) 178/181bpm 129cal 3.5/3.98/hr
6) 1m - 7:35(7:35/m) 182/190bpm 133cal 3.54/4.01/hr
7) 0.2m - 1:21(6:51/m) 183/187bpm 24cal 3.91/4.72/hr
7:08 7:17 7:19 7:29 7:40 7:35 1:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
1:45 |
1:45 |
7:01 |
146 108-171 |
1024 |
0.50 |
3:33 |
1:47 |
7:10 |
180 171-192 |
1289 |
0.75 |
5:22 |
1:49 |
7:16 |
175 166-184 |
1271 |
1.00 |
7:09 |
1:47 |
7:09 |
168 164-172 |
1202 |
1.25 |
8:57 |
1:48 |
7:14 |
170 165-172 |
1230 |
1.50 |
10:44 |
1:47 |
7:08 |
172 169-174 |
1227 |
1.75 |
12:34 |
1:50 |
7:19 |
172 169-175 |
1258 |
2.00 |
14:26 |
1:52 |
7:27 |
174 171-176 |
1296 |
2.25 |
16:13 |
1:47 |
7:09 |
176 174-178 |
1259 |
2.50 |
18:02 |
1:49 |
7:15 |
175 173-177 |
1269 |
2.75 |
19:53 |
1:51 |
7:25 |
174 171-177 |
1289 |
3.00 |
21:45 |
1:52 |
7:29 |
177 174-180 |
1324 |
3.25 |
23:36 |
1:50 |
7:22 |
177 174-180 |
1303 |
3.50 |
25:25 |
1:50 |
7:18 |
178 176-180 |
1300 |
3.75 |
27:16 |
1:51 |
7:24 |
178 176-179 |
1318 |
4.00 |
29:13 |
1:57 |
7:48 |
174 171-176 |
1358 |
4.25 |
31:08 |
1:54 |
7:37 |
179 176-181 |
1363 |
4.50 |
33:01 |
1:54 |
7:35 |
177 173-180 |
1342 |
4.75 |
34:53 |
1:52 |
7:27 |
179 175-181 |
1335 |
5.00 |
36:54 |
2:01 |
8:03 |
179 177-180 |
1442 |
5.25 |
38:47 |
1:52 |
7:30 |
178 178-179 |
1335 |
5.50 |
40:41 |
1:55 |
7:38 |
180 177-182 |
1375 |
5.75 |
42:35 |
1:54 |
7:35 |
183 180-189 |
1388 |
6.00 |
44:29 |
1:54 |
7:35 |
186 183-190 |
1411 |
6.20 |
45:50 |
1:21 |
6:55 |
184 180-187 |
1272 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:02 |
6:02 |
63.78 |
5km |
21:15 |
6:50 |
61.45 |
5M |
36:02 |
7:12 |
59.09 |
10km |
45:52 |
7:23 |
58.09 |
10M |
1:17:47 |
7:47 |
56.63 |
Half |
1:44:58 |
8:01 |
55.11 |
20M |
2:47:53 |
8:24 |
54.60 |
Mara |
3:46:33 |
8:39 |
53.95 |
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