Sun 9th May 2010 at 9:00am by Craig
Run > Race
-
Time
35:20
-
Miles
6.27
-
Min/mi
5:38
-
Pacing
94%
-
WAVA
75.47
-
Cals
844
-
BPM
182
-
%MHR
92.3
-
B/mi
1025
-
Asc(m)
442
-
Hillscore
14
-
Surface
Road
Notes & Comments
Bristol 10k
Initially this had been my focus for the early part of the year, but this changed when I decided to do the Chester Marathon. As a consequence I hadn't done as much speed work as I would have, but I was still confident of beating my PB (37.14).
In the week leading up to the race my left calf (soleus muscle) was quite sore, but a massage on the Friday eased it off quite a bit.
I started pretty near the front and although a was comfortable I was surprised to go through the first mile in 5.25 and had visions of blowing up and slowing for each mile when the second mile was 5.45. Fortunately I was able to maintain the pace nicely and got a got boost after the turn on the Portway when the road felt a little downhill. I was very pleased to go through halfway in a 5k PB (both halves were 17.40). I felt strong to the end and managed to pick up a place in the run in to the finish.
A new PB by almost 2 minutes!!!
87 out of 8595
Split Summary
====
1) - 1m - 5:26(5:26/m) - 175bpm avge - 186bpm max - 133cal
2) - 1m - 5:45(5:45/m) - 181bpm avge - 184bpm max - 136cal
3) - 1m - 5:44(5:44/m) - 183bpm avge - 187bpm max - 135cal
4) - 1m - 5:38(5:38/m) - 182bpm avge - 186bpm max - 134cal
5) - 1m - 5:43(5:43/m) - 184bpm avge - 187bpm max - 136cal
6) - 1m - 5:38(5:38/m) - 185bpm avge - 188bpm max - 135cal
7) - 0.28m - 1:25(5:04/m) - 187bpm avge - 190bpm max - 35cal
Heart Rate Zone Summary
====
HR Zone: 43-151bpm (Sub 70%): 0.8%
HR Zone: 151-159bpm (71-75%): 0.1%
HR Zone: 159-166bpm (76-80%): 0.1%
HR Zone: 166-174bpm (81-85%): 1.7%
HR Zone: 174-182bpm (86-90%): 31.4%
HR Zone: 182-189bpm (91-95%): 65.9%
HR Zone: 189-197bpm (96-100%): 0%
Pace Zone Summary
====
Pace Zone: 4:00-4:19/mile: 1.4%
Pace Zone: 4:20-4:39/mile: 3%
Pace Zone: 4:40-4:59/mile: 6.5%
Pace Zone: 5:00-5:19/mile: 14.8%
Pace Zone: 5:20-5:39/mile: 20.9%
Pace Zone: 5:40-5:59/mile: 23%
Pace Zone: 6:00-6:19/mile: 13.5%
Pace Zone: 6:20-6:39/mile: 7.7%
Pace Zone: 6:40-6:59/mile: 3.4%
Pace Zone: 7:00-7:19/mile: 2.3%
Pace Zone: 7:20-7:39/mile: 1.1%
5:26 5:45 5:44 5:38 5:43 5:38 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:18 |
1:18 |
5:14 |
163 120-177 |
853 |
3/1 |
0.50 |
2:41 |
1:23 |
5:31 |
178 176-186 |
983 |
8/4 |
0.75 |
4:04 |
1:23 |
5:31 |
180 178-186 |
992 |
1/5 |
1.00 |
5:26 |
1:22 |
5:26 |
179 177-182 |
973 |
0/4 |
1.25 |
6:51 |
1:26 |
5:43 |
179 178-181 |
1023 |
11/1 |
1.50 |
8:18 |
1:26 |
5:46 |
181 179-183 |
1043 |
36/8 |
1.75 |
9:44 |
1:27 |
5:47 |
180 178-183 |
1041 |
3/14 |
2.00 |
11:11 |
1:26 |
5:45 |
182 180-184 |
1046 |
8/1 |
2.25 |
12:41 |
1:30 |
6:02 |
181 177-184 |
1091 |
11/12 |
2.50 |
14:06 |
1:25 |
5:41 |
184 182-186 |
1045 |
5/7 |
2.75 |
15:30 |
1:24 |
5:34 |
185 183-187 |
1031 |
8/7 |
3.00 |
16:55 |
1:25 |
5:41 |
183 181-185 |
1039 |
14/12 |
3.25 |
18:20 |
1:25 |
5:38 |
183 181-184 |
1032 |
2/10 |
3.50 |
19:46 |
1:26 |
5:45 |
182 180-185 |
1045 |
17/2 |
3.75 |
21:07 |
1:21 |
5:25 |
183 182-185 |
990 |
12/33 |
4.00 |
22:33 |
1:26 |
5:44 |
182 180-186 |
1042 |
1/9 |
4.25 |
23:58 |
1:26 |
5:43 |
186 184-187 |
1062 |
2/5 |
4.50 |
25:21 |
1:22 |
5:30 |
182 180-184 |
1001 |
1/3 |
4.75 |
26:48 |
1:27 |
5:49 |
183 181-184 |
1065 |
3/3 |
5.00 |
28:16 |
1:28 |
5:52 |
183 183-184 |
1074 |
2/0 |
5.25 |
29:42 |
1:26 |
5:43 |
184 184-185 |
1051 |
2/1 |
5.50 |
31:08 |
1:26 |
5:43 |
183 182-185 |
1047 |
0/3 |
5.75 |
32:33 |
1:25 |
5:41 |
185 182-186 |
1050 |
9/0 |
6.00 |
33:55 |
1:22 |
5:27 |
186 185-188 |
1013 |
8/3 |
6.25 |
35:12 |
1:18 |
5:11 |
187 186-189 |
969 |
3/8 |
6.27 |
35:20 |
8 |
5:21 |
189 189-190 |
1011 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
36 11.6% |
5:45
|
32 7.2% |
5:27
|
14 9.3% |
5:46
|
12 3.1% |
5:42
|
11 4.2% |
5:53
|
11 2.1% |
5:28
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:16 |
5:05 |
56.99% |
More |
800m |
2:37 |
5:16 |
64.36% |
More |
1km |
3:17 |
5:17 |
67.21% |
More |
Mile |
5:25 |
5:25 |
69.95% |
More |
5k |
17:27 |
5:37 |
73.70% |
More |
5 miles |
28:16 |
5:39 |
74.57% |
More |
10k |
35:00 |
5:38 |
75.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:49 |
4:49 |
78.74 |
5km |
16:29 |
5:18 |
78.04 |
5M |
27:38 |
5:32 |
76.27 |
10km |
34:59 |
5:38 |
75.49 |
10M |
58:39 |
5:52 |
74.60 |
Half |
1:18:37 |
6:00 |
73.17 |
20M |
2:04:27 |
6:13 |
73.25 |
Mara |
2:46:50 |
6:22 |
72.86 |
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