Sun 16th Aug 2009 at 10:00am by swerver
Run > Race
- warm
-
Time
36:40
-
Miles
5.00
-
Min/mi
7:20
-
WAVA
57.71
-
Cals
667
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Split Summary
====
1) - 1m - 6:49(6:49/m) - 182bpm avge - 191bpm max - 130cal
2) - 1m - 7:09(7:09/m) - 192bpm avge - 195bpm max - 132cal
3) - 1m - 7:31(7:31/m) - 193bpm avge - 196bpm max - 136cal
4) - 1m - 7:42(7:42/m) - 193bpm avge - 196bpm max - 134cal
5) - 1m - 7:19(7:19/m) - 195bpm avge - 200bpm max - 133cal
6) - 0.02m - 9(7:10/m) - 197bpm avge - 198bpm max - 2cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 2.4%
HR Zone: 165-173bpm (71-75%): 0.8%
HR Zone: 173-180bpm (76-80%): 0.9%
HR Zone: 180-188bpm (81-85%): 6.6%
HR Zone: 188-195bpm (86-90%): 71.8%
HR Zone: 195-203bpm (91-95%): 17.5%
PB Thorney 5 Race. Pleased with PB, was expecting to go a little faster but found hard work in mile 4. Leg/arse felt a little stiff in mile 5 and towards finish so took easy and din't sprint in to hard. Head wind after first cone was stronger than I thought. Happy with how race went and starting pace is how I will plan to do next race (5mile one). Wore salvations that gave me blisters at Newark, seemed fine at this distance though. Loads of WJ at event and good to see JH getting a 1st place with a great time of 27.14. Will have a couple of steady Recovery runs now before NVH 5k on Weds.
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 2.1%
Pace Zone: 6:00-6:19/mile: 2.7%
Pace Zone: 6:20-6:39/mile: 8.3%
Pace Zone: 6:40-6:59/mile: 13.7%
Pace Zone: 7:00-7:19/mile: 21.4%
Pace Zone: 7:20-7:39/mile: 18.8%
Pace Zone: 7:40-7:59/mile: 13.7%
Pace Zone: 8:00-8:19/mile: 9.3%
Pace Zone: 8:20-8:39/mile: 4.6%
Pace Zone: 8:40-8:59/mile: 1.7%
6:49 7:09 7:31 7:42 7:19 9
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:39 |
6:39 |
57.35 |
5km |
22:09 |
7:08 |
58.38 |
5M |
36:40 |
7:20 |
57.69 |
10km |
46:10 |
7:26 |
57.37 |
10M |
1:16:27 |
7:39 |
57.33 |
Half |
1:41:47 |
7:46 |
56.59 |
20M |
2:39:23 |
7:58 |
57.27 |
Mara |
3:32:13 |
8:06 |
57.35 |
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great time mick....well done
Well done Mick, its all coming together - bit of self belief for Wednesday though!!