Wed 5th May 2010 at 7:00pm by Ice Man
Run > Race
Good
cold
-
Time
1:02:36
-
Miles
6.28
-
Min/mi
9:58
-
Pacing
87%
-
WAVA
45.65
-
Cals
871
-
BPM
179
-
%MHR
104.8
-
B/mi
1786
-
Asc(m)
111
-
Surface
Road
Notes & Comments
Dudley Kingswinford 10k - left knee still not right
Split Summary
====
1) - 1km - 4:59(4:59/km) - 191bpm avge - 227bpm max - 59cal
2) - 1km - 5:54(5:54/km) - 177bpm avge - 179bpm max - 83cal
3) - 1km - 5:21(5:21/km) - 178bpm avge - 182bpm max - 77cal
4) - 1km - 6:06(6:06/km) - 179bpm avge - 183bpm max - 88cal
5) - 1km - 6:03(6:03/km) - 177bpm avge - 180bpm max - 86cal
6) - 1km - 6:30(6:30/km) - 177bpm avge - 180bpm max - 92cal
7) - 1km - 6:27(6:27/km) - 175bpm avge - 177bpm max - 89cal
8) - 1km - 6:47(6:47/km) - 177bpm avge - 181bpm max - 96cal
9) - 1km - 7:20(7:20/km) - 174bpm avge - 177bpm max - 101cal
10) - 1km - 6:32(6:32/km) - 177bpm avge - 180bpm max - 91cal
11) - 0.1km - 37(6:07/km) - 179bpm avge - 182bpm max - 9cal
Heart Rate Zone Summary
====
HR Zone: 54-146bpm (Sub 70%): 0.6%
HR Zone: 146-152bpm (71-75%): 0.6%
HR Zone: 152-159bpm (76-80%): 0.4%
HR Zone: 165-172bpm (86-90%): 1.7%
HR Zone: 172-178bpm (91-95%): 62.1%
HR Zone: 178-185bpm (96-100%): 22.1%
HR Zone: undefined: 12.6%
Pace Zone Summary
====
Pace Zone: 4:20-4:39/km: 5.2%
Pace Zone: 4:40-4:59/km: 7.6%
Pace Zone: 5:00-5:19/km: 11%
Pace Zone: 5:20-5:39/km: 10.4%
Pace Zone: 5:40-5:59/km: 12.3%
Pace Zone: 6:00-6:19/km: 13.2%
Pace Zone: 6:20-6:39/km: 12.3%
Pace Zone: 6:40-6:59/km: 10.1%
Pace Zone: 7:00-7:19/km: 6.7%
Pace Zone: 7:20-7:39/km: 3.7%
Pace Zone: 7:40-7:59/km: 3.7%
Pace Zone: 8:20-8:39/km: 1.1%
4:59 5:54 5:21 6:06 6:03 6:30 6:27 6:47 7:20 6:32 37
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:00 |
2:00 |
8:01 |
184 130-210 |
1474 |
0/0 |
| 0.50 |
4:05 |
2:05 |
8:19 |
202 181-225 |
1680 |
0/0 |
| 0.75 |
6:03 |
1:58 |
7:53 |
177 170-185 |
1396 |
0/0 |
| 1.00 |
8:37 |
2:34 |
10:15 |
178 176-179 |
1825 |
0/0 |
| 1.25 |
10:57 |
2:20 |
9:18 |
177 173-179 |
1646 |
0/0 |
| 1.50 |
13:00 |
2:04 |
8:15 |
176 175-178 |
1452 |
0/0 |
| 1.75 |
15:13 |
2:13 |
8:50 |
179 177-181 |
1582 |
0/0 |
| 2.00 |
17:35 |
2:22 |
9:28 |
181 176-183 |
1713 |
0/0 |
| 2.25 |
19:53 |
2:18 |
9:14 |
178 176-179 |
1642 |
0/0 |
| 2.50 |
22:28 |
2:35 |
10:21 |
178 175-179 |
1841 |
0/0 |
| 2.75 |
24:54 |
2:26 |
9:43 |
177 174-179 |
1719 |
0/0 |
| 3.00 |
27:25 |
2:31 |
10:06 |
177 174-180 |
1787 |
0/0 |
| 3.25 |
29:47 |
2:21 |
9:25 |
178 177-180 |
1676 |
0/0 |
| 3.50 |
32:19 |
2:32 |
10:07 |
176 169-179 |
1782 |
0/0 |
| 3.75 |
35:07 |
2:48 |
11:12 |
176 174-177 |
1972 |
0/0 |
| 4.00 |
37:43 |
2:36 |
10:24 |
175 172-176 |
1820 |
0/0 |
| 4.25 |
40:20 |
2:38 |
10:30 |
175 173-177 |
1838 |
0/0 |
| 4.50 |
43:05 |
2:44 |
10:58 |
178 175-181 |
1952 |
0/0 |
| 4.75 |
45:49 |
2:44 |
10:56 |
178 173-180 |
1947 |
0/0 |
| 5.00 |
48:29 |
2:41 |
10:42 |
176 173-178 |
1883 |
0/0 |
| 5.25 |
51:09 |
2:40 |
10:39 |
175 170-177 |
1865 |
0/0 |
| 5.50 |
54:24 |
3:15 |
13:01 |
174 172-176 |
2265 |
0/0 |
| 5.75 |
57:10 |
2:45 |
11:01 |
174 172-177 |
1917 |
0/0 |
| 6.00 |
59:46 |
2:36 |
10:25 |
176 169-178 |
1834 |
0/0 |
| 6.25 |
1:02:24 |
2:38 |
10:31 |
179 178-181 |
1881 |
0/0 |
| 6.27 |
1:02:44 |
20 |
15:57 |
181 181-181 |
2886 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:08 |
7:08 |
57.48 |
| 5km |
27:14 |
8:46 |
51.20 |
| 5M |
47:49 |
9:34 |
47.39 |
| 10km |
1:01:49 |
9:57 |
45.74 |
| 10M |
1:48:31 |
10:51 |
43.03 |
| Half |
2:29:21 |
11:24 |
41.03 |
| 20M |
4:06:20 |
12:19 |
39.42 |
| Mara |
5:39:01 |
12:56 |
38.19 |
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