Sun 28th Aug 2011 at 10:00am by FitterStu
Run > Race
-
Time
51:26
-
Miles
6.20
-
Min/mi
8:18
-
Pacing
93%
-
WAVA
55.31
-
Cals
800
-
BPM
152
-
%MHR
89.1
-
B/mi
1263
-
Asc(m)
333
-
Hillscore
2
-
Surface
Road
Notes & Comments
Accidental PB at Paisley 10K. Went out for a long tempo run but was faster than planned the whole way. Gave it some welly for the last km and sprint finish took me to a PB. Felt pretty good the whole way round. Didn't drink but did pour water over head. Right foot was a little bit sore near the start and later in the day.
====
1) - 1m - 8:22(8:22/m) - 154bpm avge - 182bpm max - 128cal
2) - 1m - 8:31(8:31/m) - 146bpm avge - 153bpm max - 130cal
3) - 1m - 8:28(8:28/m) - 151bpm avge - 155bpm max - 131cal
4) - 1m - 8:27(8:27/m) - 153bpm avge - 157bpm max - 129cal
5) - 1m - 8:14(8:14/m) - 153bpm avge - 156bpm max - 130cal
6) - 1m - 8:07(8:07/m) - 155bpm avge - 165bpm max - 129cal
7) - 0.2m - 1:17(6:26/m) - 158bpm avge - 165bpm max - 23cal
8:22 8:31 8:28 8:27 8:14 8:07 1:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:38 |
160 109-182 |
1382 |
1/4 |
0.50 |
4:10 |
2:00 |
8:01 |
159 146-170 |
1275 |
3/4 |
0.75 |
6:19 |
2:10 |
8:38 |
147 140-159 |
1269 |
10/0 |
1.00 |
8:20 |
2:01 |
8:02 |
145 140-149 |
1166 |
2/6 |
1.25 |
10:27 |
2:07 |
8:27 |
148 143-152 |
1251 |
1/3 |
1.50 |
12:38 |
2:11 |
8:45 |
146 142-149 |
1277 |
3/3 |
1.75 |
14:43 |
2:05 |
8:20 |
145 141-148 |
1208 |
0/3 |
2.00 |
16:51 |
2:08 |
8:32 |
147 144-149 |
1254 |
1/3 |
2.25 |
18:57 |
2:06 |
8:25 |
149 147-151 |
1253 |
0/2 |
2.50 |
21:03 |
2:06 |
8:23 |
151 148-153 |
1266 |
3/1 |
2.75 |
23:11 |
2:08 |
8:31 |
152 150-154 |
1295 |
1/1 |
3.00 |
25:19 |
2:08 |
8:33 |
150 147-153 |
1282 |
2/0 |
3.25 |
27:20 |
2:01 |
8:04 |
152 148-157 |
1225 |
3/4 |
3.50 |
29:25 |
2:05 |
8:22 |
153 151-156 |
1279 |
5/2 |
3.75 |
31:34 |
2:09 |
8:36 |
153 150-156 |
1315 |
3/2 |
4.00 |
33:45 |
2:12 |
8:46 |
155 153-157 |
1359 |
4/2 |
4.25 |
35:52 |
2:07 |
8:26 |
152 148-155 |
1283 |
5/1 |
4.50 |
37:56 |
2:04 |
8:15 |
152 145-155 |
1254 |
3/3 |
4.75 |
39:55 |
1:59 |
7:58 |
153 148-155 |
1218 |
2/1 |
5.00 |
41:59 |
2:04 |
8:16 |
153 148-156 |
1265 |
0/4 |
5.25 |
44:00 |
2:00 |
8:01 |
152 149-155 |
1219 |
4/1 |
5.50 |
46:06 |
2:06 |
8:24 |
153 151-155 |
1286 |
1/4 |
5.75 |
48:09 |
2:03 |
8:12 |
155 152-157 |
1272 |
2/6 |
6.00 |
50:07 |
1:58 |
7:53 |
161 158-164 |
1270 |
7/1 |
6.20 |
51:25 |
1:18 |
6:33 |
158 148-164 |
1036 |
0/5 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:12 |
6:12 |
66.63 |
5km |
23:05 |
7:26 |
60.87 |
5M |
40:05 |
8:01 |
56.98 |
10km |
51:34 |
8:18 |
55.28 |
10M |
1:29:33 |
8:57 |
52.57 |
Half |
2:02:29 |
9:21 |
50.45 |
20M |
3:20:06 |
10:00 |
48.93 |
Mara |
4:33:43 |
10:27 |
47.70 |
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