Sun 22nd Nov 2009 at 9:00am by Craig
Run > Race
-
Time
38:05
-
Miles
6.24
-
Min/mi
6:06
-
Pacing
95%
-
WAVA
69.65
-
Cals
835
-
BPM
180
-
%MHR
91.2
-
B/mi
1097
-
Asc(m)
294
-
Surface
Road
Notes & Comments
Castle Coombe 10k
Was planning on a PB attempt, but it wet and windy, so I wasn't confident. Racw was three laps of Castle Coombe race track with a little extra at the starty and finish to make it up to 10k. There was a tough exposed section in the middle of each lap which put paid to a decent time.
13th out of ....
Split Summary
====
1) - 1m - 5:49(5:49/m) - 174bpm avge - 180bpm max - 133cal
2) - 1m - 6:20(6:20/m) - 181bpm avge - 182bpm max - 134cal
3) - 1m - 6:00(6:00/m) - 179bpm avge - 182bpm max - 134cal
4) - 1m - 6:14(6:14/m) - 182bpm avge - 184bpm max - 135cal
5) - 1m - 6:00(6:00/m) - 180bpm avge - 183bpm max - 134cal
6) - 1m - 6:23(6:23/m) - 181bpm avge - 183bpm max - 135cal
7) - 0.24m - 1:19(5:31/m) - 180bpm avge - 183bpm max - 30cal
Heart Rate Zone Summary
====
HR Zone: 43-151bpm (Sub 70%): 0.8%
HR Zone: 151-159bpm (71-75%): 0.2%
HR Zone: 159-166bpm (76-80%): 0.2%
HR Zone: 166-174bpm (81-85%): 0.7%
HR Zone: 174-182bpm (86-90%): 69.9%
HR Zone: 182-189bpm (91-95%): 28.1%
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 2.9%
Pace Zone: 5:20-5:39/mile: 9.7%
Pace Zone: 5:40-5:59/mile: 21.5%
Pace Zone: 6:00-6:19/mile: 29.6%
Pace Zone: 6:20-6:39/mile: 22.6%
Pace Zone: 6:40-6:59/mile: 9.2%
Pace Zone: 7:00-7:19/mile: 2.5%
5:49 6:20 6:00 6:14 6:00 6:23 1:19
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:24 |
1:24 |
5:36 |
164 121-177 |
919 |
3/3 |
| 0.50 |
2:53 |
1:29 |
5:55 |
178 177-180 |
1053 |
0/3 |
| 0.75 |
4:19 |
1:27 |
5:47 |
177 176-178 |
1022 |
0/4 |
| 1.00 |
5:48 |
1:29 |
5:55 |
178 175-180 |
1052 |
1/3 |
| 1.25 |
7:19 |
1:31 |
6:05 |
181 179-182 |
1101 |
1/4 |
| 1.50 |
8:57 |
1:37 |
6:30 |
181 181-182 |
1176 |
1/1 |
| 1.75 |
10:35 |
1:38 |
6:34 |
181 180-182 |
1187 |
3/0 |
| 2.00 |
12:09 |
1:33 |
6:14 |
180 178-182 |
1121 |
4/1 |
| 2.25 |
13:42 |
1:33 |
6:13 |
180 179-182 |
1120 |
3/2 |
| 2.50 |
15:11 |
1:29 |
5:56 |
178 175-182 |
1056 |
1/3 |
| 2.75 |
16:37 |
1:26 |
5:44 |
178 175-181 |
1022 |
0/4 |
| 3.00 |
18:08 |
1:31 |
6:05 |
180 177-183 |
1094 |
3/0 |
| 3.25 |
19:38 |
1:30 |
6:00 |
182 181-183 |
1091 |
0/4 |
| 3.50 |
21:13 |
1:34 |
6:18 |
183 181-184 |
1152 |
3/1 |
| 3.75 |
22:47 |
1:35 |
6:19 |
183 182-183 |
1157 |
1/2 |
| 4.00 |
24:22 |
1:35 |
6:19 |
181 179-183 |
1144 |
7/0 |
| 4.25 |
25:53 |
1:31 |
6:05 |
180 179-182 |
1094 |
1/3 |
| 4.50 |
27:19 |
1:26 |
5:44 |
179 177-181 |
1027 |
0/4 |
| 4.75 |
28:50 |
1:30 |
6:02 |
180 178-182 |
1085 |
1/2 |
| 5.00 |
30:22 |
1:32 |
6:09 |
181 176-183 |
1112 |
1/4 |
| 5.25 |
32:00 |
1:38 |
6:33 |
182 181-183 |
1191 |
1/1 |
| 5.50 |
33:39 |
1:39 |
6:35 |
182 180-183 |
1200 |
3/1 |
| 5.75 |
35:13 |
1:34 |
6:15 |
181 180-182 |
1132 |
5/1 |
| 6.00 |
36:46 |
1:33 |
6:11 |
181 180-182 |
1121 |
3/2 |
| 6.24 |
38:06 |
1:20 |
5:37 |
180 179-183 |
1011 |
1/3 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:13 |
5:13 |
72.70 |
| 5km |
17:52 |
5:45 |
72.00 |
| 5M |
29:57 |
5:59 |
70.37 |
| 10km |
37:55 |
6:06 |
69.65 |
| 10M |
1:03:32 |
6:21 |
68.86 |
| Half |
1:25:11 |
6:30 |
67.53 |
| 20M |
2:14:50 |
6:45 |
67.61 |
| Mara |
3:00:45 |
6:54 |
67.25 |
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