Sun 17th Jan 2010 at 11:00am by Marts
Run > Race
-
Time
33:54
-
Miles
5.31
-
Min/mi
6:23
-
Pacing
94.7%
-
WAVA
66.88
-
Cals
606
-
BPM
165
-
%MHR
87.3
-
B/mi
1053
-
Asc(m)
124
-
Surface
Mixed
Notes & Comments
2 comments
Leg sore so ran it carefully and pleased with position of 41st. WJ won a frostbite league race for 1st time since 1996 (probably about 80 races in the league since last win) so v pleased. Shoes gave great grip on mud but less so on concrete, careful not to allow R leg to slip
Split Summary
====
1) - 1m - 6:22(6:22/m) - 159bpm avge - 167bpm max - 112cal
2) - 1m - 6:12(6:12/m) - 168bpm avge - 170bpm max - 114cal
3) - 1m - 6:17(6:17/m) - 167bpm avge - 169bpm max - 114cal
4) - 1m - 6:43(6:43/m) - 167bpm avge - 168bpm max - 115cal
5) - 1m - 6:24(6:24/m) - 167bpm avge - 171bpm max - 115cal
6) - 0.31m - 1:56(6:14/m) - 170bpm avge - 171bpm max - 36cal
Heart Rate Zone Summary
====
HR Zone: 45-146bpm (Sub 70%): 2.9%
HR Zone: 146-153bpm (71-75%): 0.2%
HR Zone: 153-160bpm (76-80%): 2.2%
HR Zone: 160-167bpm (81-85%): 67.8%
HR Zone: 167-175bpm (86-90%): 26.9%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 4.3%
Pace Zone: 5:40-5:59/mile: 14.3%
Pace Zone: 6:00-6:19/mile: 26.8%
Pace Zone: 6:20-6:39/mile: 27.3%
Pace Zone: 6:40-6:59/mile: 15.2%
Pace Zone: 7:00-7:19/mile: 6%
Pace Zone: 7:20-7:39/mile: 2.5%
Pace Zone: 7:40-7:59/mile: 1.6%
6:22 6:12 6:17 6:43 6:24 1:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:39 |
1:39 |
6:35 |
137 84-162 |
903 |
0/0 |
0.50 |
3:14 |
1:36 |
6:22 |
163 162-163 |
1038 |
0/0 |
0.75 |
4:47 |
1:33 |
6:11 |
165 164-166 |
1020 |
0/0 |
1.00 |
6:22 |
1:34 |
6:18 |
166 165-167 |
1045 |
0/0 |
1.25 |
7:57 |
1:36 |
6:24 |
167 166-170 |
1068 |
0/0 |
1.50 |
9:33 |
1:35 |
6:20 |
169 168-170 |
1071 |
0/0 |
1.75 |
11:03 |
1:30 |
6:01 |
169 167-170 |
1017 |
0/0 |
2.00 |
12:34 |
1:31 |
6:06 |
167 166-168 |
1017 |
0/0 |
2.25 |
14:07 |
1:33 |
6:11 |
166 164-167 |
1025 |
0/0 |
2.50 |
15:44 |
1:38 |
6:30 |
167 166-168 |
1087 |
0/0 |
2.75 |
17:17 |
1:33 |
6:12 |
167 166-169 |
1036 |
0/0 |
3.00 |
18:51 |
1:34 |
6:16 |
167 167-168 |
1046 |
0/0 |
3.25 |
20:26 |
1:35 |
6:19 |
167 166-167 |
1055 |
0/0 |
3.50 |
22:06 |
1:40 |
6:40 |
166 166-167 |
1107 |
0/0 |
3.75 |
23:51 |
1:45 |
7:01 |
166 166-167 |
1164 |
0/0 |
4.00 |
25:34 |
1:43 |
6:51 |
167 167-168 |
1145 |
0/0 |
4.25 |
27:18 |
1:43 |
6:54 |
166 165-167 |
1144 |
0/0 |
4.50 |
28:54 |
1:37 |
6:27 |
166 164-168 |
1071 |
0/0 |
4.75 |
30:32 |
1:37 |
6:30 |
167 167-168 |
1085 |
0/0 |
5.00 |
31:59 |
1:27 |
5:47 |
170 168-171 |
983 |
0/0 |
5.25 |
33:32 |
1:33 |
6:12 |
170 169-171 |
1055 |
0/0 |
5.31 |
33:55 |
23 |
6:37 |
171 171-171 |
1131 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
51.74% |
More |
800m |
2:58 |
5:58 |
56.90% |
More |
1km |
3:45 |
6:03 |
59.01% |
More |
Mile |
6:09 |
6:09 |
62.56% |
More |
5k |
19:29 |
6:16 |
67.03% |
More |
5 miles |
31:53 |
6:23 |
66.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
66.54 |
5km |
19:13 |
6:11 |
67.95 |
5M |
31:48 |
6:22 |
66.96 |
10km |
40:02 |
6:27 |
66.55 |
10M |
1:06:17 |
6:38 |
66.45 |
Half |
1:28:14 |
6:44 |
65.56 |
20M |
2:18:07 |
6:54 |
66.37 |
Mara |
3:03:52 |
7:01 |
66.48 |
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Good sensible run and kept up your record, well done
well done mate keep up good work and hope all goes well at folksworth