Sun 24th Jan 2010 at 11:00am by swerver
Run > Race
Good
-
Time
1:55:55
-
Miles
15.00
-
Min/mi
7:44
-
WAVA
57.84
-
Cals
1784
-
Asc(m)
42
-
Surface
Road
Notes & Comments
9 comments
Split Summary
====
1) - 1m - 7:58(7:58/m) - 158bpm avge - 174bpm max - 116cal
2) - 1m - 7:58(7:58/m) - 169bpm avge - 181bpm max - 119cal
3) - 1m - 7:56(7:56/m) - 173bpm avge - 190bpm max - 119cal
4) - 1m - 7:56(7:56/m) - 170bpm avge - 187bpm max - 120cal
5) - 1m - 7:53(7:53/m) - 171bpm avge - 174bpm max - 120cal
6) - 1m - 7:47(7:47/m) - 162bpm avge - 168bpm max - 120cal
7) - 1m - 7:43(7:43/m) - 175bpm avge - 187bpm max - 119cal
8) - 1m - 7:35(7:35/m) - 172bpm avge - 181bpm max - 120cal
9) - 1m - 7:46(7:46/m) - 172bpm avge - 176bpm max - 120cal
10) - 1m - 7:44(7:44/m) - 174bpm avge - 184bpm max - 119cal
11) - 1m - 7:53(7:53/m) - 179bpm avge - 185bpm max - 120cal
12) - 1m - 7:38(7:38/m) - 174bpm avge - 178bpm max - 120cal
13) - 1m - 7:41(7:41/m) - 173bpm avge - 176bpm max - 120cal
14) - 1m - 7:30(7:30/m) - 168bpm avge - 173bpm max - 120cal
15) - 0.95m - 6:55(7:17/m) - 184bpm avge - 187bpm max - 112cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 16.8%
HR Zone: 165-173bpm (71-75%): 38.2%
HR Zone: 173-180bpm (76-80%): 28.8%
HR Zone: 180-188bpm (81-85%): 15.2%
HR Zone: 188-195bpm (86-90%): 0.9%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.8%
Pace Zone: 6:40-6:59/mile: 4.9%
Pace Zone: 7:00-7:19/mile: 10.3%
Pace Zone: 7:20-7:39/mile: 24.2%
Pace Zone: 7:40-7:59/mile: 25.4%
Pace Zone: 8:00-8:19/mile: 17.4%
Pace Zone: 8:20-8:39/mile: 8.6%
Pace Zone: 8:40-8:59/mile: 3.7%
Pace Zone: 9:00-9:19/mile: 1.4%
Folksworth 15 race. Plan was sub 2 hours, ran the first mile just under 8m/m gradually getting quicker. At halfway increased pace slightly, second half splits not as even as I wanted but enjoyed it anyway. This was a PB by about 17mins or so so very pleased. John H won the race and WJ got first team so a great day for WJ, with various other PB's including HeyJude & Gem* Another week of mara plan done and still enjoying loads.
7:58 7:58 7:56 7:56 7:53 7:47 7:43 7:35 7:46 7:44 7:53 7:38 7:41 7:30 6:55
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:34 |
6:34 |
58.08 |
| 5km |
21:51 |
7:02 |
59.18 |
| 5M |
36:10 |
7:14 |
58.48 |
| 10km |
45:33 |
7:20 |
58.15 |
| 10M |
1:15:25 |
7:33 |
58.12 |
| Half |
1:40:25 |
7:40 |
57.36 |
| 20M |
2:37:15 |
7:52 |
58.04 |
| Mara |
3:29:21 |
7:59 |
58.13 |
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Brilliant run and how on earth did you do the last mile in under 7 mins! Well done - especially on being so disciplined as I bet you could have done it even faster!
Cracking Run well done!
Well done on your new PB! The splits look pretty even to me, what do you want, perfection? Jude, the last mile came up short, as most other's seems to, so the pace is taken from the brackets (7.17 m/m).
Thanks Jobe - will get the hang of the Garmin one day! Still your fastest mile tho swerver
Great run Swerver, keen to get in for all the cakes and cookies, maybe??
yes cakes always the main reason to run ! The bacon rolls smelled good though
you seem to improve and achieve you goals at every race Mick...terrific time and result, well ran, i did feel good at the end but the thought at this moment at doing another 11 miles added on are bit scary!!!!!!
Well done mate, you did great
That's superb m8. Especially the last mile