-
Time
1:25:55
-
Miles
13.19
-
Min/mi
6:31
-
Pacing
94%
-
WAVA
67.98
-
Cals
1701
-
BPM
162
-
%MHR
94.5
-
B/mi
1053
-
Asc(m)
581
-
Surface
Road
Notes & Comments
3 comments
St Albans HM
I learnt three things here:
1) I seem to be rubbish compared to everyone else at going down hills
2) My Asics DS Racers are rubbish in the wet
3) It takes me longer than a week to recover from a 100m cycle
Still, a PB again so can't complain!
Split Summary
====
1) - 1m - 6:15(6:15/m) - 147bpm avge - 162bpm max - 124cal
2) - 1m - 6:35(6:35/m) - 161bpm avge - 167bpm max - 130cal
3) - 1m - 6:17(6:17/m) - 159bpm avge - 168bpm max - 128cal
4) - 1m - 6:51(6:51/m) - 163bpm avge - 169bpm max - 131cal
5) - 1m - 6:44(6:44/m) - 161bpm avge - 165bpm max - 130cal
6) - 1m - 6:24(6:24/m) - 160bpm avge - 167bpm max - 128cal
7) - 1m - 6:47(6:47/m) - 165bpm avge - 169bpm max - 130cal
8) - 1m - 6:22(6:22/m) - 158bpm avge - 162bpm max - 129cal
9) - 1m - 6:36(6:36/m) - 163bpm avge - 167bpm max - 130cal
10) - 1m - 6:40(6:40/m) - 163bpm avge - 167bpm max - 130cal
11) - 1m - 6:39(6:39/m) - 166bpm avge - 169bpm max - 130cal
12) - 1m - 6:37(6:37/m) - 168bpm avge - 171bpm max - 130cal
13) - 1m - 6:06(6:06/m) - 169bpm avge - 172bpm max - 128cal
14) - 0.19m - 1:03(5:27/m) - 173bpm avge - 177bpm max - 23cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 4.2%
Pace Zone: 5:40-5:59/mile: 11.2%
Pace Zone: 6:00-6:19/mile: 20.2%
Pace Zone: 6:20-6:39/mile: 25.2%
Pace Zone: 6:40-6:59/mile: 17.7%
Pace Zone: 7:00-7:19/mile: 10.1%
Pace Zone: 7:20-7:39/mile: 4.7%
Pace Zone: 7:40-7:59/mile: 2.3%
Pace Zone: 8:00-8:19/mile: 1.1%
6:15 6:35 6:17 6:51 6:44 6:24 6:47 6:22 6:36 6:40 6:39 6:37 6:06 1:03
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:07 |
3:07 |
6:15 |
134 76-150 |
837 |
0/0 |
| 1.00 |
6:14 |
3:06 |
6:13 |
155 151-162 |
962 |
0/0 |
| 1.50 |
9:23 |
3:09 |
6:18 |
160 159-162 |
1007 |
0/0 |
| 2.00 |
12:49 |
3:26 |
6:52 |
161 158-167 |
1106 |
0/0 |
| 2.50 |
16:00 |
3:12 |
6:24 |
162 154-168 |
1036 |
0/0 |
| 3.00 |
19:05 |
3:05 |
6:10 |
157 154-160 |
967 |
0/0 |
| 3.50 |
22:33 |
3:28 |
6:56 |
164 154-169 |
1137 |
0/0 |
| 4.00 |
25:56 |
3:22 |
6:45 |
163 155-168 |
1100 |
0/0 |
| 4.50 |
29:18 |
3:23 |
6:45 |
161 155-165 |
1087 |
0/0 |
| 5.00 |
32:40 |
3:22 |
6:43 |
160 158-164 |
1076 |
0/0 |
| 5.50 |
35:50 |
3:10 |
6:20 |
157 154-162 |
994 |
0/0 |
| 6.00 |
39:04 |
3:14 |
6:28 |
162 158-167 |
1047 |
0/0 |
| 6.50 |
42:35 |
3:32 |
7:03 |
168 166-169 |
1185 |
0/0 |
| 7.00 |
45:50 |
3:15 |
6:30 |
162 159-166 |
1053 |
0/0 |
| 7.50 |
48:58 |
3:07 |
6:15 |
158 156-162 |
987 |
0/0 |
| 8.00 |
52:13 |
3:15 |
6:29 |
159 154-162 |
1032 |
0/0 |
| 8.50 |
55:30 |
3:18 |
6:35 |
163 156-167 |
1074 |
0/0 |
| 9.00 |
58:49 |
3:19 |
6:37 |
164 161-167 |
1085 |
0/0 |
| 9.50 |
1:02:12 |
3:24 |
6:47 |
162 159-166 |
1099 |
0/0 |
| 10.00 |
1:05:28 |
3:16 |
6:32 |
164 162-166 |
1071 |
0/0 |
| 10.50 |
1:08:55 |
3:26 |
6:53 |
165 163-169 |
1135 |
0/0 |
| 11.00 |
1:12:07 |
3:12 |
6:25 |
167 164-168 |
1071 |
0/0 |
| 11.50 |
1:15:25 |
3:17 |
6:35 |
167 165-170 |
1099 |
0/0 |
| 12.00 |
1:18:44 |
3:20 |
6:39 |
168 164-171 |
1118 |
0/0 |
| 12.50 |
1:21:42 |
2:58 |
5:55 |
167 165-169 |
989 |
0/0 |
| 13.00 |
1:24:50 |
3:08 |
6:16 |
171 167-172 |
1073 |
0/0 |
| 13.19 |
1:25:55 |
1:05 |
5:35 |
174 171-176 |
971 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:35 |
5:35 |
67.92 |
| 5km |
18:33 |
5:58 |
69.35 |
| 5M |
30:44 |
6:09 |
68.58 |
| 10km |
38:41 |
6:14 |
68.27 |
| 10M |
1:04:04 |
6:24 |
68.29 |
| Half |
1:25:18 |
6:31 |
67.44 |
| 20M |
2:13:34 |
6:41 |
68.25 |
| Mara |
2:57:50 |
6:47 |
68.36 |
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Well done Mark, I agree it's not a race to go into fatigued, those hills are punishing! You did well to get a PB there on that course, it must be one of the toughest ones around here.
I'd assume a 100m bike ride is the equivilant of a marathon? Well you've run a marathon and you wouldn't want to race the following w/end would you
Cheers guys. Think I need to start doing some regular long runs. Because of work it feels like most of my running is down at the track at the moment. Alan - will def think about the riverside half - my next aim is Chester marathon in October, would quite like to get sub 3 if I manage to get the miles in.