Sun 18th Sep 2011 at 10:00am by FitterStu
Run > Race
-
Time
50:40
-
Miles
6.18
-
Min/mi
8:12
-
Pacing
95%
-
WAVA
55.98
-
Cals
810
-
BPM
154
-
%MHR
90
-
B/mi
1261
-
Asc(m)
192
-
Hillscore
2
-
Surface
Road
Notes & Comments
Stirling 10K. Ran with Craig for first couple of miles. Weather was just about perfect. Cool but not cold, no sun light drizzle for some of it. Very steady pacing for first 4 miles. Sped up a bit in 5th and tried again in 6th but couldn't maintain it and had to slow to get rid of a stitch. Got back on good pace at end. 10K PB. Delighted really.
====
1) - 1m - 8:11(8:11/m) - 147bpm avge - 176bpm max - 128cal
2) - 1m - 8:09(8:09/m) - 152bpm avge - 159bpm max - 131cal
3) - 1m - 8:11(8:11/m) - 155bpm avge - 159bpm max - 130cal
4) - 1m - 8:10(8:10/m) - 155bpm avge - 161bpm max - 132cal
5) - 1m - 8:04(8:04/m) - 158bpm avge - 161bpm max - 131cal
6) - 1m - 8:24(8:24/m) - 158bpm avge - 163bpm max - 130cal
7) - 0.21m - 1:32(7:11/m) - 165bpm avge - 168bpm max - 28cal
8:11 8:09 8:11 8:10 8:04 8:24 1:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:58 |
137 78-176 |
1091 |
1/3 |
0.50 |
4:04 |
2:05 |
8:19 |
145 142-152 |
1206 |
1/2 |
0.75 |
6:11 |
2:06 |
8:25 |
150 145-154 |
1264 |
3/0 |
1.00 |
8:10 |
2:00 |
7:58 |
152 150-155 |
1211 |
2/1 |
1.25 |
10:14 |
2:04 |
8:15 |
154 151-156 |
1269 |
1/0 |
1.50 |
12:15 |
2:01 |
8:05 |
153 150-155 |
1237 |
1/2 |
1.75 |
14:14 |
1:59 |
7:57 |
151 147-157 |
1202 |
0/6 |
2.00 |
16:19 |
2:05 |
8:20 |
152 149-156 |
1268 |
1/1 |
2.25 |
18:23 |
2:04 |
8:14 |
154 150-157 |
1268 |
1/2 |
2.50 |
20:29 |
2:06 |
8:23 |
155 151-158 |
1299 |
4/1 |
2.75 |
22:29 |
2:01 |
8:03 |
156 153-158 |
1255 |
0/2 |
3.00 |
24:31 |
2:02 |
8:06 |
155 153-158 |
1256 |
2/3 |
3.25 |
26:35 |
2:04 |
8:16 |
155 152-157 |
1281 |
10/1 |
3.50 |
28:34 |
1:59 |
7:57 |
153 150-158 |
1217 |
0/8 |
3.75 |
30:41 |
2:07 |
8:27 |
156 153-161 |
1318 |
9/0 |
4.00 |
32:41 |
2:00 |
7:59 |
157 155-159 |
1254 |
0/8 |
4.25 |
34:41 |
2:00 |
8:00 |
157 153-160 |
1257 |
3/1 |
4.50 |
36:42 |
2:02 |
8:06 |
158 156-161 |
1280 |
2/0 |
4.75 |
38:42 |
2:00 |
7:59 |
159 154-160 |
1270 |
1/4 |
5.00 |
40:44 |
2:02 |
8:09 |
157 146-160 |
1278 |
3/1 |
5.25 |
42:55 |
2:11 |
8:45 |
159 158-160 |
1390 |
4/1 |
5.50 |
45:04 |
2:09 |
8:36 |
157 155-159 |
1350 |
1/1 |
5.75 |
47:06 |
2:02 |
8:08 |
158 157-160 |
1285 |
1/3 |
6.00 |
49:08 |
2:01 |
8:06 |
160 157-163 |
1295 |
2/2 |
6.21 |
50:40 |
1:32 |
7:13 |
164 160-168 |
1185 |
3/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
67.36 |
5km |
22:49 |
7:21 |
61.58 |
5M |
39:38 |
7:56 |
57.63 |
10km |
50:59 |
8:12 |
55.91 |
10M |
1:28:33 |
8:51 |
53.17 |
Half |
2:01:07 |
9:15 |
51.01 |
20M |
3:17:52 |
9:54 |
49.48 |
Mara |
4:30:39 |
10:20 |
48.24 |
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