Sun 3rd Apr 2011 at 10:00am by Rich963
Run > Race
- Not good
- breezy
-
Time
1:30:09
-
Miles
13.13
-
Min/mi
6:52
-
Pacing
94%
-
WAVA
64.54
-
Cals
1806
-
BPM
158
-
%MHR
89.9
-
B/mi
1086
-
Asc(m)
380
-
Surface
Road
Notes & Comments
Belvoir half. Great conditions - cool, but bright, with the wind only being an issue down the back lane towards Clawson. Felt good (too good?) for the first couple of miles, but the pace for the first 4 miles was never likely to be sustainable. Through 5 miles at a similar pace to Ashby 5 a few weeks back, and was just hanging on from 7 miles onwards. Mixture of going out too quick and being tired from all the miles/ultras this year so far meant that I couldn't work hard enough to get a decent pace for the last 5 miles or so. Felt very tough by the end.
Overall, a good reminder of the importance of pacing - tapering before Shakespeare will sort out the tiredness!
Split Summary
====
1) - 1m - 6:21(6:21/m) - 156bpm avge - 169bpm max - 135cal
2) - 1m - 6:27(6:27/m) - 161bpm avge - 164bpm max - 137cal
3) - 1m - 6:39(6:39/m) - 156bpm avge - 158bpm max - 137cal
4) - 1m - 6:37(6:37/m) - 159bpm avge - 161bpm max - 138cal
5) - 1m - 6:48(6:48/m) - 158bpm avge - 160bpm max - 138cal
6) - 1m - 6:48(6:48/m) - 159bpm avge - 162bpm max - 138cal
7) - 1m - 6:57(6:57/m) - 161bpm avge - 163bpm max - 137cal
8) - 1m - 7:05(7:05/m) - 157bpm avge - 159bpm max - 138cal
9) - 1m - 7:02(7:02/m) - 159bpm avge - 161bpm max - 138cal
10) - 1m - 7:02(7:02/m) - 158bpm avge - 162bpm max - 138cal
11) - 1m - 7:28(7:28/m) - 158bpm avge - 161bpm max - 138cal
12) - 1m - 7:21(7:21/m) - 157bpm avge - 160bpm max - 139cal
13) - 1m - 6:44(6:44/m) - 159bpm avge - 166bpm max - 138cal
14) - 0.13m - 48(5:57/m) - 168bpm avge - 170bpm max - 17cal
Heart Rate Zone Summary
====
HR Zone: 45-148bpm (Sub 70%): 1.6%
HR Zone: 148-155bpm (71-75%): 6.1%
HR Zone: 155-163bpm (76-80%): 86.7%
HR Zone: 163-170bpm (81-85%): 5.5%
HR Zone: 170-177bpm (86-90%): 0.1%
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 2.6%
Pace Zone: 6:00-6:19/mile: 7.1%
Pace Zone: 6:20-6:39/mile: 21.8%
Pace Zone: 6:40-6:59/mile: 32.9%
Pace Zone: 7:00-7:19/mile: 17.8%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 3.5%
Pace Zone: 8:00-8:19/mile: 1.6%
6:21 6:27 6:39 6:37 6:48 6:48 6:57 7:05 7:02 7:02 7:28 7:21 6:44 48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:06 |
3:06 |
6:12 |
146 96-169 |
905 |
0/0 |
1.00 |
6:21 |
3:15 |
6:29 |
162 161-163 |
1051 |
0/0 |
1.50 |
9:31 |
3:10 |
6:21 |
162 160-164 |
1028 |
0/0 |
2.00 |
12:48 |
3:17 |
6:34 |
159 157-162 |
1044 |
0/0 |
2.50 |
16:05 |
3:17 |
6:33 |
156 153-158 |
1022 |
0/0 |
3.00 |
19:27 |
3:23 |
6:45 |
156 154-158 |
1053 |
0/0 |
3.50 |
22:45 |
3:18 |
6:36 |
158 157-159 |
1044 |
0/0 |
4.00 |
26:04 |
3:18 |
6:37 |
159 157-161 |
1051 |
0/0 |
4.50 |
29:28 |
3:24 |
6:48 |
159 157-160 |
1081 |
0/0 |
5.00 |
32:52 |
3:25 |
6:49 |
158 153-159 |
1077 |
0/0 |
5.50 |
36:17 |
3:25 |
6:49 |
158 157-160 |
1078 |
0/0 |
6.00 |
39:40 |
3:24 |
6:47 |
160 157-162 |
1085 |
0/0 |
6.50 |
43:07 |
3:27 |
6:54 |
160 159-162 |
1104 |
0/0 |
7.00 |
46:37 |
3:29 |
6:59 |
161 158-163 |
1124 |
0/0 |
7.50 |
50:08 |
3:31 |
7:03 |
157 155-159 |
1106 |
0/0 |
8.00 |
53:42 |
3:34 |
7:08 |
156 151-159 |
1112 |
0/0 |
8.50 |
57:06 |
3:24 |
6:48 |
158 157-160 |
1075 |
0/0 |
9.00 |
1:00:44 |
3:38 |
7:16 |
160 158-161 |
1163 |
0/0 |
9.50 |
1:04:14 |
3:29 |
6:59 |
159 154-161 |
1110 |
0/0 |
10.00 |
1:07:47 |
3:33 |
7:06 |
158 156-160 |
1122 |
0/0 |
10.50 |
1:11:33 |
3:47 |
7:33 |
158 157-160 |
1193 |
0/0 |
11.00 |
1:15:15 |
3:42 |
7:23 |
158 156-158 |
1167 |
0/0 |
11.50 |
1:18:57 |
3:42 |
7:24 |
156 152-158 |
1156 |
0/0 |
12.00 |
1:22:36 |
3:39 |
7:18 |
157 155-160 |
1145 |
0/0 |
12.50 |
1:25:59 |
3:23 |
6:45 |
158 157-159 |
1067 |
0/0 |
13.00 |
1:29:20 |
3:21 |
6:43 |
161 157-166 |
1080 |
0/0 |
13.13 |
1:30:08 |
48 |
6:14 |
168 166-170 |
1047 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:32 |
5:32 |
68.92 |
5km |
18:54 |
6:05 |
68.42 |
5M |
31:39 |
6:20 |
66.83 |
10km |
40:04 |
6:27 |
66.11 |
10M |
1:07:06 |
6:43 |
65.32 |
Half |
1:29:56 |
6:52 |
64.04 |
20M |
2:22:16 |
7:07 |
64.16 |
Mara |
3:10:40 |
7:17 |
63.83 |
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