Sun 13th Dec 2009 at 11:00am by Marts
Run > Race
-
Time
31:47
-
Miles
5.01
-
Min/mi
6:21
-
Pacing
89%
-
WAVA
67.11
-
Cals
572
-
BPM
164
-
%MHR
87
-
B/mi
1043
-
Asc(m)
19
-
Surface
Mixed
Notes & Comments
2 comments
Hunts Frostbire. 34th of 371 so better place than last time 1st WJ and beat Nick and Rob from NVH. 1st WJ but had 8 of the 10 scorers from last month missing so team was only 9th but some good runs out there. great course but made poor start and 4th mile slippery. splits are from garmin as some markers almost 100m out. Perhaps should have worm mudclaws instead of roclites but think may have not been suitable on tarmac
Split Summary
====
1) - 1m - 6:32(6:32/m) - 157bpm avge - 166bpm max - 113cal
2) - 1m - 6:03(6:03/m) - 167bpm avge - 169bpm max - 115cal
3) - 1m - 6:03(6:03/m) - 167bpm avge - 170bpm max - 113cal
4) - 1m - 6:57(6:57/m) - 166bpm avge - 168bpm max - 116cal
5) - 1m - 6:09(6:09/m) - 167bpm avge - 170bpm max - 115cal
6) - 0.01m - 3(4:21/m) - 170bpm avge - 170bpm max
Heart Rate Zone Summary
====
HR Zone: 45-146bpm (Sub 70%): 2.7%
HR Zone: 146-153bpm (71-75%): 0.2%
HR Zone: 153-160bpm (76-80%): 5.5%
HR Zone: 160-167bpm (81-85%): 67.7%
HR Zone: 167-175bpm (86-90%): 23.9%
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.7%
Pace Zone: 5:00-5:19/mile: 3.6%
Pace Zone: 5:20-5:39/mile: 10.5%
Pace Zone: 5:40-5:59/mile: 19%
Pace Zone: 6:00-6:19/mile: 20.5%
Pace Zone: 6:20-6:39/mile: 13.1%
Pace Zone: 6:40-6:59/mile: 8.2%
Pace Zone: 7:00-7:19/mile: 5.5%
Pace Zone: 7:20-7:39/mile: 4.6%
Pace Zone: 7:40-7:59/mile: 3.6%
Pace Zone: 8:00-8:19/mile: 1.9%
Pace Zone: 8:40-8:59/mile: 1.1%
Pace Zone: 9:00-9:19/mile: 1.5%
Pace Zone: 9:20-9:39/mile: 1.1%
6:32 6:03 6:03 6:57 6:09 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:33 |
1:33 |
6:13 |
137 90-159 |
851 |
0/0 |
0.50 |
3:21 |
1:48 |
7:11 |
160 157-163 |
1151 |
0/0 |
0.75 |
5:03 |
1:42 |
6:49 |
164 163-166 |
1117 |
0/0 |
1.00 |
6:31 |
1:28 |
5:53 |
165 164-166 |
971 |
0/0 |
1.25 |
8:06 |
1:35 |
6:20 |
165 163-166 |
1045 |
0/0 |
1.50 |
9:39 |
1:32 |
6:10 |
167 165-167 |
1029 |
0/0 |
1.75 |
11:06 |
1:27 |
5:46 |
168 167-169 |
970 |
0/0 |
2.00 |
12:35 |
1:30 |
5:59 |
169 167-169 |
1011 |
0/0 |
2.25 |
14:02 |
1:27 |
5:48 |
169 168-170 |
980 |
0/0 |
2.50 |
15:35 |
1:33 |
6:10 |
167 166-168 |
1031 |
0/0 |
2.75 |
17:06 |
1:32 |
6:06 |
166 164-167 |
1014 |
0/0 |
3.00 |
18:38 |
1:32 |
6:08 |
166 165-168 |
1017 |
0/0 |
3.25 |
20:16 |
1:37 |
6:29 |
167 164-168 |
1084 |
0/0 |
3.50 |
21:57 |
1:41 |
6:45 |
166 165-167 |
1119 |
0/0 |
3.75 |
23:59 |
2:02 |
8:08 |
167 166-167 |
1358 |
0/0 |
4.00 |
25:36 |
1:37 |
6:27 |
166 166-167 |
1070 |
0/0 |
4.25 |
27:09 |
1:33 |
6:14 |
165 165-166 |
1028 |
0/0 |
4.50 |
28:42 |
1:33 |
6:11 |
166 165-167 |
1026 |
0/0 |
4.75 |
30:19 |
1:37 |
6:29 |
168 167-169 |
1090 |
0/0 |
5.00 |
31:44 |
1:25 |
5:42 |
169 168-170 |
963 |
0/0 |
5.01 |
31:48 |
4 |
7:55 |
170 170-170 |
1346 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:41 |
52.52% |
More |
800m |
2:54 |
5:50 |
58.21% |
More |
1km |
3:37 |
5:50 |
61.21% |
More |
Mile |
5:55 |
5:55 |
65.09% |
More |
5k |
19:21 |
6:14 |
67.51% |
More |
5 miles |
31:43 |
6:21 |
67.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:46 |
5:46 |
66.73 |
5km |
19:10 |
6:10 |
68.13 |
5M |
31:43 |
6:21 |
67.13 |
10km |
39:56 |
6:26 |
66.72 |
10M |
1:06:06 |
6:37 |
66.63 |
Half |
1:27:59 |
6:43 |
65.75 |
20M |
2:17:44 |
6:53 |
66.55 |
Mara |
3:03:20 |
7:00 |
66.67 |
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Don't knock it....they weren't there 1st WJ is 1st WJ ! Well done.
Thanks Ladies:) There is so much more to come. Relishing the challenge. was disappointed that didn't get chance to race against some of those who beat me at Bushfield as think I would have had a good battle with Dan and the 2 Chrises