Sun 20th Mar 2011 at 10:00am by Rich963
Run > Race
- Amazing
- breezy
-
Time
40:40
-
Miles
6.00
-
Min/mi
6:47
-
Pacing
85%
-
WAVA
62.85
-
Cals
820
-
BPM
160
-
%MHR
91.1
-
B/mi
1087
-
Asc(m)
241
-
Hillscore
13
-
Surface
Road
Notes & Comments
Kibworth 6 - personal course record. Ultras are the new speedwork....????
Split Summary
====
1) - 1m - 6:28(6:28/m) - 158bpm avge - 167bpm max - 133cal
2) - 1m - 7:11(7:11/m) - 163bpm avge - 168bpm max - 137cal
3) - 1m - 6:36(6:36/m) - 160bpm avge - 166bpm max - 137cal
4) - 1m - 7:44(7:44/m) - 160bpm avge - 166bpm max - 139cal
5) - 1m - 6:02(6:02/m) - 161bpm avge - 165bpm max - 138cal
6) - 1m - 6:39(6:40/m) - 165bpm avge - 171bpm max - 136cal
Heart Rate Zone Summary
====
HR Zone: 45-148bpm (Sub 70%): 3.2%
HR Zone: 148-155bpm (71-75%): 2.5%
HR Zone: 155-163bpm (76-80%): 55.9%
HR Zone: 163-170bpm (81-85%): 38%
HR Zone: 170-177bpm (86-90%): 0.4%
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.1%
Pace Zone: 5:00-5:19/mile: 2.3%
Pace Zone: 5:20-5:39/mile: 5.5%
Pace Zone: 5:40-5:59/mile: 9.1%
Pace Zone: 6:00-6:19/mile: 14.5%
Pace Zone: 6:20-6:39/mile: 18.5%
Pace Zone: 6:40-6:59/mile: 14.5%
Pace Zone: 7:00-7:19/mile: 8.9%
Pace Zone: 7:20-7:39/mile: 6.8%
Pace Zone: 7:40-7:59/mile: 3.8%
Pace Zone: 8:00-8:19/mile: 4.5%
Pace Zone: 8:20-8:39/mile: 1.1%
Pace Zone: 8:40-8:59/mile: 1.7%
Pace Zone: 9:20-9:39/mile: 1.3%
Pace Zone: 9:40-9:59/mile: 1.3%
Pace Zone: 10:00-10:19/mile: 1.1%
6:28 7:11 6:36 7:44 6:02 6:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:35 |
1:35 |
6:19 |
135 95-158 |
853 |
5/2 |
0.50 |
3:07 |
1:32 |
6:09 |
161 159-164 |
990 |
1/3 |
0.75 |
4:41 |
1:34 |
6:16 |
164 162-166 |
1027 |
1/7 |
1.00 |
6:27 |
1:46 |
7:04 |
164 161-165 |
1160 |
8/1 |
1.25 |
8:06 |
1:39 |
6:35 |
162 160-164 |
1067 |
0/5 |
1.50 |
10:11 |
2:05 |
8:22 |
164 160-167 |
1371 |
23/0 |
1.75 |
12:01 |
1:50 |
7:19 |
165 161-167 |
1207 |
9/0 |
2.00 |
13:38 |
1:38 |
6:30 |
160 158-162 |
1040 |
0/8 |
2.25 |
15:10 |
1:32 |
6:07 |
159 156-163 |
972 |
0/13 |
2.50 |
16:48 |
1:38 |
6:31 |
161 158-166 |
1049 |
4/9 |
2.75 |
18:31 |
1:43 |
6:53 |
161 159-165 |
1108 |
7/1 |
3.00 |
20:14 |
1:43 |
6:52 |
160 159-162 |
1097 |
2/2 |
3.25 |
22:05 |
1:51 |
7:25 |
157 155-159 |
1165 |
6/0 |
3.50 |
24:04 |
1:58 |
7:53 |
158 157-160 |
1247 |
11/0 |
3.75 |
26:20 |
2:16 |
9:05 |
162 159-166 |
1471 |
27/1 |
4.00 |
27:58 |
1:38 |
6:34 |
161 160-162 |
1056 |
1/5 |
4.25 |
29:27 |
1:29 |
5:56 |
158 157-161 |
936 |
0/23 |
4.50 |
30:56 |
1:29 |
5:54 |
160 156-163 |
944 |
2/16 |
4.75 |
32:24 |
1:28 |
5:54 |
163 162-165 |
960 |
0/16 |
5.00 |
34:00 |
1:36 |
6:26 |
162 161-164 |
1041 |
0/5 |
5.25 |
35:35 |
1:35 |
6:18 |
163 161-165 |
1028 |
0/2 |
5.50 |
37:25 |
1:50 |
7:20 |
165 163-166 |
1210 |
14/1 |
5.75 |
39:10 |
1:45 |
7:01 |
165 164-166 |
1158 |
6/0 |
5.98 |
40:39 |
1:29 |
6:20 |
167 166-170 |
1058 |
4/5 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:50 |
5:50 |
65.38 |
5km |
19:55 |
6:25 |
64.93 |
5M |
33:22 |
6:40 |
63.39 |
10km |
42:14 |
6:48 |
62.72 |
10M |
1:10:45 |
7:05 |
61.95 |
Half |
1:34:49 |
7:14 |
60.75 |
20M |
2:30:01 |
7:30 |
60.84 |
Mara |
3:21:02 |
7:40 |
60.54 |
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