Sun 22nd Nov 2009 at 2:00pm by Bob!
Run > Race
- Good
- v windy
-
Time
48:37
-
Miles
6.22
-
Min/mi
7:49
-
Pacing
93%
-
WAVA
61.18
-
Cals
866
-
BPM
165
-
%MHR
74.7
-
B/mi
1290
-
Asc(m)
280
-
Hillscore
6
-
Surface
Road
Notes & Comments
3 comments
Chelmsford 10k <p>
Iain did 47.03 in his first race <p>
Split Summary
====
1) - 0.62m - 4:51(7:50/m) - 152bpm avge - 164bpm max - 82cal
2) - 0.62m - 4:50(7:48/m) - 162bpm avge - 164bpm max - 87cal
3) - 0.62m - 4:48(7:45/m) - 165bpm avge - 167bpm max - 87cal
4) - 0.62m - 4:53(7:53/m) - 167bpm avge - 169bpm max - 87cal
5) - 0.62m - 4:51(7:50/m) - 168bpm avge - 171bpm max - 87cal
6) - 0.62m - 4:38(7:28/m) - 166bpm avge - 169bpm max - 86cal
7) - 0.62m - 4:48(7:45/m) - 168bpm avge - 171bpm max - 86cal
8) - 0.62m - 4:50(7:47/m) - 168bpm avge - 170bpm max - 87cal
9) - 0.62m - 4:58(8:01/m) - 167bpm avge - 170bpm max - 87cal
10) - 0.62m - 4:56(7:57/m) - 168bpm avge - 171bpm max - 87cal
11) - 0.03m - 13(6:57/m) - 169bpm avge - 169bpm max - 3cal
Heart Rate Zone Summary
====
HR Zone: 56-151bpm (Sub 70%): 2.9%
HR Zone: 151-158bpm (71-75%): 2.7%
HR Zone: 158-165bpm (76-80%): 19.9%
HR Zone: 165-172bpm (81-85%): 74.5%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.2%
Pace Zone: 6:20-6:39/mile: 3.6%
Pace Zone: 6:40-6:59/mile: 9.4%
Pace Zone: 7:00-7:19/mile: 11.4%
Pace Zone: 7:20-7:39/mile: 17.8%
Pace Zone: 7:40-7:59/mile: 16.5%
Pace Zone: 8:00-8:19/mile: 15.4%
Pace Zone: 8:20-8:39/mile: 9.4%
Pace Zone: 8:40-8:59/mile: 5.1%
Pace Zone: 9:00-9:19/mile: 1.8%
Pace Zone: 9:20-9:39/mile: 2.1%
Pace Zone: 9:40-9:59/mile: 1.6%
Pace Zone: 10:20-10:39/mile: 1.2%
4:51 4:50 4:48 4:53 4:51 4:38 4:48 4:50 4:58 4:56 13
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:16 |
140 101-157 |
1157 |
5/2 |
0.50 |
3:55 |
1:51 |
7:23 |
159 157-164 |
1174 |
8/0 |
0.75 |
5:49 |
1:54 |
7:36 |
160 159-162 |
1216 |
5/3 |
1.00 |
7:49 |
2:00 |
7:59 |
162 159-164 |
1294 |
2/4 |
1.25 |
9:44 |
1:55 |
7:41 |
163 161-164 |
1252 |
6/2 |
1.50 |
11:43 |
1:59 |
7:56 |
164 162-165 |
1301 |
2/4 |
1.75 |
13:34 |
1:51 |
7:24 |
165 164-167 |
1222 |
0/12 |
2.00 |
15:32 |
1:58 |
7:51 |
166 165-167 |
1304 |
11/3 |
2.25 |
17:29 |
1:57 |
7:49 |
166 163-169 |
1298 |
0/12 |
2.50 |
19:30 |
2:01 |
8:03 |
168 167-169 |
1354 |
7/2 |
2.75 |
21:26 |
1:56 |
7:44 |
168 167-171 |
1298 |
6/2 |
3.00 |
23:25 |
2:00 |
7:58 |
168 166-170 |
1340 |
8/1 |
3.25 |
25:13 |
1:48 |
7:12 |
168 167-169 |
1208 |
0/10 |
3.50 |
27:15 |
2:02 |
8:08 |
167 159-169 |
1357 |
6/2 |
3.75 |
29:02 |
1:47 |
7:08 |
165 154-168 |
1178 |
8/0 |
4.00 |
31:08 |
2:06 |
8:23 |
169 167-171 |
1417 |
3/3 |
4.25 |
32:56 |
1:48 |
7:12 |
167 165-168 |
1201 |
2/2 |
4.50 |
34:47 |
1:51 |
7:23 |
168 166-169 |
1241 |
7/1 |
4.75 |
36:43 |
1:56 |
7:44 |
168 167-169 |
1299 |
1/4 |
5.00 |
38:42 |
2:00 |
7:59 |
168 167-170 |
1341 |
0/14 |
5.25 |
40:35 |
1:53 |
7:32 |
168 165-170 |
1265 |
11/1 |
5.50 |
42:44 |
2:09 |
8:35 |
168 167-168 |
1443 |
0/12 |
5.75 |
44:40 |
1:56 |
7:42 |
167 165-170 |
1287 |
7/3 |
6.00 |
46:43 |
2:03 |
8:12 |
168 166-169 |
1378 |
6/1 |
6.24 |
48:37 |
1:54 |
7:55 |
169 167-170 |
1338 |
8/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:52 |
5:52 |
73.17 |
5km |
21:47 |
7:01 |
67.06 |
5M |
37:46 |
7:33 |
62.99 |
10km |
48:34 |
7:49 |
61.17 |
10M |
1:24:11 |
8:25 |
58.33 |
Half |
1:55:02 |
8:47 |
56.05 |
20M |
3:07:37 |
9:23 |
54.46 |
Mara |
4:16:22 |
9:47 |
53.14 |
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well done bob! horrible weather- so windy wasnt it!!!
i had to give up at 19 today and call in the cavalry to come and pick me up!
2nd best WAVA of the year only Colchester 10k @ 47.20 was better, not up to last years form, but slowly getting it back
fantastic effort then!