Wed 9th Jun 2010 at 7:00pm by swerver
Run > Race
- Good
-
Time
20:53
-
Miles
3.11
-
Min/mi
6:43
-
WAVA
62.19
-
Cals
361
-
Asc(m)
42
-
Surface
Road
Notes & Comments
8 comments
Split Summary
====
1) - 1m - 6:35(6:35/m) - 183bpm avge - 192bpm max - 114cal
2) - 1m - 6:51(6:51/m) - 194bpm avge - 196bpm max - 118cal
3) - 1m - 6:52(6:52/m) - 197bpm avge - 200bpm max - 118cal
4) - 0.1m - 34(5:37/m) - 203bpm avge - 205bpm max - 11cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 3.7%
HR Zone: 165-173bpm (71-75%): 0.6%
HR Zone: 173-180bpm (76-80%): 2.2%
HR Zone: 180-188bpm (81-85%): 5.8%
HR Zone: 188-195bpm (86-90%): 42.8%
HR Zone: 195-203bpm (91-95%): 43.1%
HR Zone: 203-210bpm (96-100%): 1.8%
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.2%
Pace Zone: 5:00-5:19/mile: 1.5%
Pace Zone: 5:20-5:39/mile: 5%
Pace Zone: 5:40-5:59/mile: 7.1%
Pace Zone: 6:00-6:19/mile: 14.6%
Pace Zone: 6:20-6:39/mile: 18.9%
Pace Zone: 6:40-6:59/mile: 15.2%
Pace Zone: 7:00-7:19/mile: 14.9%
Pace Zone: 7:20-7:39/mile: 10.5%
Pace Zone: 7:40-7:59/mile: 3.1%
Pace Zone: 8:00-8:19/mile: 2.8%
Pace Zone: 8:20-8:39/mile: 1.2%
Pace Zone: 8:40-8:59/mile: 1.5%
PB First 5k race since Werry 5k last year. Wanted to beat 21.15 and done that by 22 secs, gives me a target for last NVH one on 18th August. Ran my own race and thought I may beat that damm Sheppie but he flew off and never did see him again. Quite muggy and a huge turnout from WJ, very hard work but enjoyed. Splits fairly even but will try and get more metronome next time ! May buy a pair of racing shoes for the shorter ones.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:16 |
6:16 |
61.11 |
5km |
20:52 |
6:43 |
62.24 |
5M |
34:33 |
6:55 |
61.40 |
10km |
43:30 |
7:00 |
61.04 |
10M |
1:12:01 |
7:12 |
60.99 |
Half |
1:35:54 |
7:19 |
60.16 |
20M |
2:30:10 |
7:31 |
60.88 |
Mara |
3:19:56 |
7:38 |
60.98 |
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24 seconds off a personal best is fab over 5k. Well done you
Wa-hey massive well done you on your PB, great time. You'll get that damn Sheppie by the end of the 5k season!!
you've come back strong after your marathon...big well done on your PB
Huge well done.
Woh! Well done swerver ! Should have placed that bet!
Well done Swerver, more "long" speed training between now and August will see you close to sub 20 on that last 5k. Post Edinburgh running and recovery going well
you can borrow my racing shoes they are faster than yours
joking aside brill mate