Sun 14th Feb 2010 at 11:00am by swerver
Run > Race
-
Time
2:32:24
-
Miles
18.64
-
Min/mi
8:11
-
WAVA
55.51
-
Cals
2226
-
Asc(m)
42
-
Surface
Road
Notes & Comments
13 comments
Split Summary
====
1) - 1m - 7:58(7:58/m) - 162bpm avge - 173bpm max - 117cal
2) - 1m - 7:49(7:49/m) - 166bpm avge - 173bpm max - 120cal
3) - 1m - 7:57(7:57/m) - 170bpm avge - 185bpm max - 120cal
4) - 1m - 7:52(7:52/m) - 171bpm avge - 184bpm max - 120cal
5) - 1m - 7:50(7:50/m) - 175bpm avge - 188bpm max - 119cal
6) - 1m - 7:53(7:53/m) - 174bpm avge - 187bpm max - 119cal
7) - 1m - 7:56(7:56/m) - 173bpm avge - 181bpm max - 120cal
8) - 1m - 8:09(8:09/m) - 179bpm avge - 185bpm max - 119cal
9) - 1m - 7:59(7:59/m) - 172bpm avge - 182bpm max - 120cal
10) - 1m - 7:56(7:56/m) - 175bpm avge - 179bpm max - 119cal
11) - 1m - 8:11(8:11/m) - 171bpm avge - 176bpm max - 120cal
12) - 1m - 8:00(8:00/m) - 169bpm avge - 180bpm max - 120cal
13) - 1m - 7:56(7:56/m) - 170bpm avge - 180bpm max - 120cal
14) - 1m - 9:18(9:18/m) - 165bpm avge - 178bpm max - 118cal
15) - 1m - 8:07(8:07/m) - 174bpm avge - 178bpm max - 120cal
16) - 1m - 8:18(8:18/m) - 169bpm avge - 175bpm max - 119cal
17) - 1m - 8:45(8:45/m) - 168bpm avge - 174bpm max - 119cal
18) - 1m - 8:46(8:46/m) - 166bpm avge - 170bpm max - 118cal
19) - 0.67m - 5:44(8:33/m) - 165bpm avge - 175bpm max - 79cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 18.9%
HR Zone: 165-173bpm (71-75%): 41.3%
HR Zone: 173-180bpm (76-80%): 32%
HR Zone: 180-188bpm (81-85%): 7.6%
HR Zone: 188-195bpm (86-90%): 0.3%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.1%
Pace Zone: 6:40-6:59/mile: 3.4%
Pace Zone: 7:00-7:19/mile: 7.4%
Pace Zone: 7:20-7:39/mile: 13.4%
Pace Zone: 7:40-7:59/mile: 19.3%
Pace Zone: 8:00-8:19/mile: 17.5%
Pace Zone: 8:20-8:39/mile: 12.1%
Pace Zone: 8:40-8:59/mile: 9.2%
Pace Zone: 9:00-9:19/mile: 5.4%
Pace Zone: 9:20-9:39/mile: 3.4%
Pace Zone: 9:40-9:59/mile: 2.4%
Pace Zone: 10:00-10:19/mile: 1.2%
Stamford 30k Race. Weather perfect and had a plan in mind 2:30, 3 x 50min 10k. Ran with Scoops plan worked well and on 20k was about 70 secs in credit. Got a dodgy stomach and went for a 'comfort' stop at around 22-23k, lost some time and then legs were sore and tired so really struggled wirth last 5/6k. Saying that a PB by around 15 mins so pleased. Gives me a better guide for Marathon and will now aim for 8.10m/m as target pace for Asby next month. Legs very hurty and it will be a very steady RR tomorrow followed by a fairlt steady Tues club run. A well organised race and nice T-shirt and overall enjoyed although those hills are killers !
7:58 7:49 7:57 7:52 7:50 7:53 7:56 8:09 7:59 7:56 8:11 8:00 7:56 9:18 8:07 8:18 8:45 8:46 5:44
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:52 |
6:52 |
55.54 |
| 5km |
22:49 |
7:21 |
56.68 |
| 5M |
37:47 |
7:33 |
55.98 |
| 10km |
47:34 |
7:39 |
55.68 |
| 10M |
1:18:46 |
7:53 |
55.64 |
| Half |
1:44:52 |
8:00 |
54.92 |
| 20M |
2:44:13 |
8:13 |
55.58 |
| Mara |
3:38:38 |
8:21 |
55.67 |
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Well done Swerver, excellent time....unfortunately those dodgy tummies sometimes come when you build up the mileage. The longer distances you will be doing before your marathon will help 'train' your body to cope.
Great run Swerver - knew it would come good on the day - you're well on course now - were those hills any easier this year?
Well done Swerver, excellent result and time and you smashed your pb to bits.
good run m8. It took me 3 goes to finally nail that last 5k. well on target for marathon though and good PB
very, very good run Mick, well done on PB and thanks for warm seats and gloves , and i'll have my steak medium rare please lol!!!
great run and pace well done ,looking good for vlm
your going great Mick, look out Malta pb....thanks again for travel
Well done.
Well done Mick - all going to plan
Eeww!! At the gloves comment *makes mental note to turn down any offers of a loan of gloves from swerver next time*
Well done on an excellent run, perhaps you should have an easy week, you could always start the BATHROOM!!!!!!
Sorry to hear your not well, Claire and i have had the bug and it takes alot out of you, take it easy the next couple of runs. Enjoy planning the bathroom while your spending time in it.
Are you going for the record number of comments on a race?!