Wed 29th Jul 2009 at 7:00pm by swerver
Run > Race
- rain
-
Time
21:15
-
Miles
3.11
-
Min/mi
6:50
-
WAVA
60.85
-
Cals
361
-
Asc(m)
42
-
Surface
Road
Notes & Comments
5 comments
Split Summary
====
1) - 1m - 6:36(6:36/m) - 183bpm avge - 193bpm max - 116cal
2) - 1m - 7:00(7:00/m) - 195bpm avge - 198bpm max - 117cal
3) - 1m - 7:10(7:10/m) - 197bpm avge - 200bpm max - 120cal
4) - 0.08m - 29(5:59/m) - 200bpm avge - 202bpm max - 8cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 3.7%
HR Zone: 165-173bpm (71-75%): 0.9%
HR Zone: 173-180bpm (76-80%): 2.5%
HR Zone: 180-188bpm (81-85%): 7.8%
HR Zone: 188-195bpm (86-90%): 24.9%
HR Zone: 195-203bpm (91-95%): 60.1%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.4%
Pace Zone: 5:40-5:59/mile: 5%
Pace Zone: 6:00-6:19/mile: 10%
Pace Zone: 6:20-6:39/mile: 16.3%
Pace Zone: 6:40-6:59/mile: 17.6%
Pace Zone: 7:00-7:19/mile: 16.6%
Pace Zone: 7:20-7:39/mile: 14.4%
Pace Zone: 7:40-7:59/mile: 5.3%
Pace Zone: 8:00-8:19/mile: 5%
Pace Zone: 8:20-8:39/mile: 1.9%
PB by 51 secs Race 5 k series at Werrington. Course very wet but rain held off to a light drizzle for race after downpour just before. Started off a little to quick and gradually slowed, last K was so hard wanted to stop but carried on, really pleased with time and now will target the 21 min mark and move upto the next club standard, maybe next NVH race or possibly next year. Kept Bob N in my sight and maybe one day will beat him ! Enjoyed course but some parts a bit narrow when lots of runners going through, definately an advantage knowing the route though. Good turn out and well marshalled, support on last K kept me going when could have turned off and gone home, lol. Met aged alan from Fetch and had a little chat as well when walking back. Had a nice curry after yum yum.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
59.75 |
5km |
21:14 |
6:50 |
60.90 |
5M |
35:09 |
7:02 |
60.17 |
10km |
44:15 |
7:07 |
59.86 |
10M |
1:13:17 |
7:20 |
59.81 |
Half |
1:37:35 |
7:27 |
59.02 |
20M |
2:32:48 |
7:38 |
59.73 |
Mara |
3:23:26 |
7:46 |
59.83 |
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Well done... you did really well x x x
well done Mick, you looked really comfortable coming round the last straight, was great turn out by runners for such a lousy evening.....i always enjoy marshalling our race....prob would have been warmer if i was running it though!!!
That wasn't comfort that was pain ! Thanks for the encouragment though
Well done, even though the rain kept the temperature down, which must have been a big help, it was VERY humid !
Good one M, Only a bad, strong head wind round the big lake will stop you dipping under 21mins at the NVH 5K, all being well