Sun 19th Jun 2011 at 10:00am by FitterStu
Run > Race
- drizzle
-
Time
53:16
-
Miles
6.20
-
Min/mi
8:35
-
Pacing
89%
-
WAVA
53.41
-
Cals
805
-
BPM
152
-
%MHR
88.8
-
B/mi
1305
-
Asc(m)
363
-
Hillscore
4
-
Surface
Road
Notes & Comments
MHFS Men's 10K. On very little sleep for two days running. No PB but a good time anyway. Perfect conditions and I worked pretty hard. Walked up the steep hill at 3.5 miles and I don't think that hurt my time at all.
====
1) - 1m - 8:33(8:33/m) - 163bpm avge - 186bpm max - 129cal
2) - 1m - 8:11(8:11/m) - 149bpm avge - 153bpm max - 131cal
3) - 1m - 8:44(8:44/m) - 149bpm avge - 152bpm max - 131cal
4) - 1m - 9:00(9:00/m) - 145bpm avge - 151bpm max - 128cal
5) - 1m - 8:40(8:40/m) - 150bpm avge - 155bpm max - 130cal
6) - 1m - 8:38(8:38/m) - 152bpm avge - 157bpm max - 130cal
7) - 0.2m - 1:31(7:31/m) - 160bpm avge - 164bpm max - 26cal
8:33 8:11 8:44 9:00 8:40 8:38 1:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:48 |
168 136-179 |
1477 |
2/3 |
0.50 |
4:25 |
2:13 |
8:52 |
176 167-185 |
1560 |
2/3 |
0.75 |
6:28 |
2:04 |
8:14 |
161 145-174 |
1327 |
4/1 |
1.00 |
8:33 |
2:05 |
8:19 |
145 140-150 |
1206 |
0/4 |
1.25 |
10:35 |
2:02 |
8:07 |
145 143-147 |
1177 |
0/2 |
1.50 |
12:36 |
2:01 |
8:04 |
150 145-153 |
1209 |
2/2 |
1.75 |
14:42 |
2:06 |
8:25 |
150 148-152 |
1262 |
6/4 |
2.00 |
16:44 |
2:02 |
8:09 |
150 149-152 |
1223 |
4/2 |
2.25 |
18:52 |
2:08 |
8:30 |
148 143-152 |
1258 |
1/5 |
2.50 |
21:05 |
2:13 |
8:51 |
149 147-151 |
1320 |
14/0 |
2.75 |
23:21 |
2:17 |
9:06 |
150 147-152 |
1366 |
6/2 |
3.00 |
25:28 |
2:07 |
8:26 |
148 146-151 |
1249 |
0/11 |
3.25 |
27:41 |
2:13 |
8:52 |
146 142-151 |
1295 |
6/1 |
3.50 |
29:51 |
2:10 |
8:39 |
149 147-151 |
1289 |
2/6 |
3.75 |
32:28 |
2:38 |
10:30 |
143 132-150 |
1502 |
8/6 |
4.00 |
34:28 |
1:59 |
7:57 |
144 138-148 |
1145 |
2/12 |
4.25 |
36:34 |
2:06 |
8:26 |
150 147-152 |
1265 |
1/7 |
4.50 |
38:42 |
2:08 |
8:32 |
153 151-155 |
1306 |
4/2 |
4.75 |
40:59 |
2:17 |
9:09 |
148 141-152 |
1355 |
4/1 |
5.00 |
43:07 |
2:08 |
8:32 |
151 149-153 |
1288 |
3/3 |
5.25 |
45:15 |
2:08 |
8:31 |
151 147-154 |
1285 |
1/8 |
5.50 |
47:28 |
2:13 |
8:53 |
151 147-155 |
1341 |
6/0 |
5.75 |
49:46 |
2:17 |
9:09 |
154 151-156 |
1410 |
9/0 |
6.00 |
51:45 |
2:00 |
7:59 |
154 152-157 |
1230 |
0/11 |
6.20 |
53:17 |
1:32 |
7:33 |
160 155-164 |
1208 |
5/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:25 |
6:25 |
64.38 |
5km |
23:54 |
7:42 |
58.79 |
5M |
41:30 |
8:18 |
55.04 |
10km |
53:24 |
8:36 |
53.38 |
10M |
1:32:45 |
9:17 |
50.76 |
Half |
2:06:51 |
9:41 |
48.71 |
20M |
3:27:14 |
10:22 |
47.25 |
Mara |
4:43:28 |
10:49 |
46.06 |
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