Wed 4th May 2011 at 7:00pm by FitterStu
Run > Race
-
Time
53:29
-
Miles
6.16
-
Min/mi
8:41
-
Pacing
92%
-
WAVA
52.81
-
Cals
820
-
BPM
152
-
%MHR
88.6
-
B/mi
1316
-
Asc(m)
218
-
Hillscore
2
-
Surface
Road
Notes & Comments
Troon 10K. Set off reasonably conservatively then speeded up a bit. Struggled with a stitch on 5th mile but got through it and had a good finish.
====
1) - 1m - 8:52(8:52/m) - 169bpm avge - 183bpm max - 130cal
2) - 1m - 8:51(8:51/m) - 147bpm avge - 156bpm max - 134cal
3) - 1m - 8:27(8:27/m) - 145bpm avge - 150bpm max - 133cal
4) - 1m - 8:32(8:32/m) - 149bpm avge - 154bpm max - 134cal
5) - 1m - 9:01(9:01/m) - 150bpm avge - 154bpm max - 132cal
6) - 1m - 8:24(8:24/m) - 148bpm avge - 160bpm max - 133cal
7) - 0.19m - 1:22(7:06/m) - 161bpm avge - 170bpm max - 24cal
8:52 8:51 8:27 8:32 9:01 8:24 1:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:49 |
169 126-182 |
1489 |
2/3 |
0.50 |
4:26 |
2:14 |
8:55 |
178 172-183 |
1586 |
4/1 |
0.75 |
6:38 |
2:12 |
8:47 |
170 153-181 |
1494 |
0/1 |
1.00 |
8:52 |
2:14 |
8:56 |
153 146-161 |
1367 |
5/0 |
1.25 |
11:06 |
2:14 |
8:56 |
150 146-155 |
1339 |
1/0 |
1.50 |
13:15 |
2:09 |
8:37 |
150 147-152 |
1293 |
4/0 |
1.75 |
15:28 |
2:13 |
8:52 |
144 141-149 |
1276 |
7/1 |
2.00 |
17:43 |
2:15 |
8:59 |
143 141-146 |
1285 |
5/2 |
2.25 |
19:50 |
2:07 |
8:29 |
142 140-145 |
1204 |
2/3 |
2.50 |
21:55 |
2:05 |
8:21 |
141 139-143 |
1178 |
0/6 |
2.75 |
24:03 |
2:08 |
8:31 |
147 143-149 |
1251 |
1/1 |
3.00 |
26:09 |
2:07 |
8:26 |
148 146-150 |
1248 |
3/1 |
3.25 |
28:15 |
2:06 |
8:24 |
150 147-154 |
1260 |
0/2 |
3.50 |
30:27 |
2:12 |
8:49 |
150 144-153 |
1322 |
3/2 |
3.75 |
32:39 |
2:12 |
8:47 |
148 144-151 |
1300 |
0/5 |
4.00 |
34:41 |
2:02 |
8:08 |
151 148-154 |
1229 |
0/3 |
4.25 |
36:48 |
2:07 |
8:28 |
152 149-154 |
1288 |
2/2 |
4.50 |
38:56 |
2:08 |
8:31 |
151 148-153 |
1286 |
1/0 |
4.75 |
41:09 |
2:13 |
8:52 |
151 149-153 |
1339 |
1/1 |
5.00 |
43:42 |
2:33 |
10:13 |
146 134-154 |
1492 |
3/0 |
5.25 |
45:50 |
2:08 |
8:32 |
141 139-144 |
1202 |
1/2 |
5.50 |
48:02 |
2:11 |
8:46 |
146 143-149 |
1280 |
0/5 |
5.75 |
50:09 |
2:07 |
8:30 |
151 146-154 |
1283 |
1/0 |
6.00 |
52:07 |
1:58 |
7:51 |
156 153-160 |
1225 |
1/3 |
6.19 |
53:30 |
1:23 |
7:11 |
161 158-170 |
1157 |
2/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
63.72 |
5km |
24:11 |
7:47 |
58.10 |
5M |
41:59 |
8:24 |
54.41 |
10km |
54:01 |
8:42 |
52.77 |
10M |
1:33:49 |
9:23 |
50.18 |
Half |
2:08:20 |
9:48 |
48.15 |
20M |
3:29:39 |
10:29 |
46.70 |
Mara |
4:46:46 |
10:57 |
45.53 |
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