Running > Race

6th Nov 2011 at 11am by FitterStu

49:24
Time
6.19
Miles
7:59
Min/mi
809
Cals
161
bpm
Road
Surface

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Notes & Comments

cold

Strathaven 10K.  Watch time shows a substantial PB. Strathaven times are a bit distorted cause of the net downnhill but I think I mighty also benefit from not really being able to run to pace because of the undulating nature of the course.  Anyway, a good solid improvement on 2 years ago and my first ever sub 50 10K. 
Split Summary 
==== 
1)  - 1m - 7:54(7:54/m) - 185bpm avge  - 198bpm max - 128cal 
2)  - 1m - 7:53(7:53/m) - 168bpm avge  - 189bpm max - 132cal 
3)  - 1m - 8:23(8:23/m) - 150bpm avge  - 156bpm max - 131cal 
4)  - 1m - 8:15(8:15/m) - 152bpm avge  - 155bpm max - 130cal 
5)  - 1m - 7:42(7:42/m) - 152bpm avge  - 155bpm max - 133cal 
6)  - 1m - 7:48(7:48/m) - 156bpm avge  - 160bpm max - 131cal 
7)  - 0.19m - 1:29(7:46/m) - 160bpm avge  - 169bpm max - 24cal

7:54 7:53 8:23 8:15 7:42 7:48 1:29

Pace

13%

27%

60%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Ascent mtrs
1	2:00	2:00	0.25	8:01	173 108-188	1387	0/15
2	4:00	2:00	0.50	8:00	187 183-198	1497	0/13
3	5:56	1:56	0.75	7:43	188 184-194	1451	4/14
4	7:54	1:58	1.00	7:51	186 183-188	1460	0/9
5	9:52	1:58	1.25	7:54	186 183-188	1468	0/8
6	11:52	1:59	1.50	7:57	177 168-185	1408	0/5
7	13:49	1:57	1.75	7:48	165 153-176	1287	0/14
8	15:46	1:58	2.00	7:51	145 136-158	1139	0/9
9	17:54	2:07	2.25	8:29	148 142-153	1255	6/4
10	19:46	1:52	2.50	7:30	149 148-151	1117	0/15
11	21:57	2:11	2.75	8:42	151 149-155	1315	12/0
12	24:10	2:13	3.00	8:52	153 150-156	1357	8/0
13	26:13	2:03	3.25	8:12	152 150-154	1246	3/3
14	28:19	2:06	3.50	8:25	152 150-155	1280	6/0
15	30:29	2:10	3.75	8:40	153 150-155	1325	8/0
16	32:25	1:56	4.00	7:43	152 151-154	1172	0/5
17	34:17	1:52	4.25	7:29	152 151-154	1137	0/7
18	36:11	1:54	4.50	7:34	151 148-154	1144	0/9
19	38:05	1:55	4.75	7:40	153 150-155	1172	0/8
20	40:06	2:01	5.00	8:04	150 148-152	1210	1/8
21	42:21	2:15	5.25	8:58	157 152-160	1409	16/0
22	44:15	1:54	5.50	7:35	157 153-159	1191	0/7
23	46:06	1:51	5.75	7:26	154 149-157	1144	0/12
24	47:55	1:48	6.00	7:13	156 155-158	1127	0/10
25	49:23	1:28	6.20	7:31	161 153-169	1211	6/6

Heart

39%

35%

26%

161bpm (198 max)

Heart Rate Chart

Elevation

Asc 227m, Desc 337m, Range 120m

Elevation Graph

Grade Bands

Kit

Asics GT2150

Predictions

Best WAVA 60.08%

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	57.47
5km	23:47	7:39	60.08
5M	39:24	7:53	59.95
10km	49:36	7:59	59.96
10M	1:22:08	8:13	59.38
Half	1:49:21	8:21	58.76
20M	2:51:15	8:34	58.71
Mara	3:48:00	8:42	59.05

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

Wind Rose

0.27 4.4% 9:04 NW	0.1 1.7% 9:04 N	1.07 17.3% 8:28 NE
0.01 0.2% 7:40 W		2.19 35.4% 7:41 E
0.09 1.5% 8:29 SW	1.55 25.1% 8:00 S	0.9 14.5% 7:40 SE