Sun 16th Jan 2011 at 10:00am by kevlar
Run > Race
- v windy
-
Time
41:21
-
Miles
5.17
-
Min/mi
8:00
-
WAVA
58.57
-
Cals
613
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Ramsey frostbite ,pleased with run and not going off to quick as usual ,headwind after 3 miles.
Split Summary
====
1) - 1m - 7:56(7:56/m) - 154bpm avge - 163bpm max - 117cal
2) - 1m - 7:48(7:48/m) - 162bpm avge - 165bpm max - 120cal
3) - 1m - 7:41(7:41/m) - 162bpm avge - 165bpm max - 120cal
4) - 1m - 8:24(8:24/m) - 165bpm avge - 167bpm max - 118cal
5) - 1m - 8:23(8:23/m) - 167bpm avge - 171bpm max - 119cal
6) - 0.17m - 1:09(6:47/m) - 171bpm avge - 175bpm max - 19cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.2%
Pace Zone: 6:40-6:59/mile: 1.8%
Pace Zone: 7:00-7:19/mile: 5.5%
Pace Zone: 7:20-7:39/mile: 15%
Pace Zone: 7:40-7:59/mile: 25.2%
Pace Zone: 8:00-8:19/mile: 18.2%
Pace Zone: 8:20-8:39/mile: 14.3%
Pace Zone: 8:40-8:59/mile: 8.4%
Pace Zone: 9:00-9:19/mile: 4.3%
Pace Zone: 9:20-9:39/mile: 2.1%
7:56 7:48 7:41 8:24 8:23 1:09
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
63.40 |
5km |
23:30 |
7:34 |
61.19 |
5M |
39:51 |
7:58 |
58.73 |
10km |
50:43 |
8:10 |
57.61 |
10M |
1:26:01 |
8:36 |
56.13 |
Half |
1:56:05 |
8:52 |
54.59 |
20M |
3:05:41 |
9:17 |
54.08 |
Mara |
4:10:35 |
9:34 |
53.44 |
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Good run -that headwind was amazing wasn't it?!
you can tell by everyones splits that that was a strong wind, good to see you back running injury free again