Sun 18th Mar 2012 at 10:00am by OllyGoGo
Run > Race
-
Time
1:31:30
-
Miles
13.06
-
Min/mi
7:00
-
Pacing
95%
-
WAVA
73.36
-
Cals
1593
-
BPM
156
-
%MHR
87.5
-
B/mi
1091
-
Asc(m)
513
-
Surface
Road
Notes & Comments
4 comments
Alloa Half - perfect conditions and fast start with Silver. Plan was to keep steady HR and see what happened. went up hill with no problem then put on strong last 2 miles. Fastest half time for 3 years and only 37s off PB - dead chuffed woohoo!! Highest ever WAVA at 75.76 so real result today. Thanks for all the support from massed Vics - great turnout.
Split Summary
====
1) - 1m - 7:00(7:00/m) - 146bpm avge - 154bpm max - 120cal
2) - 1m - 6:37(6:37/m) - 159bpm avge - 174bpm max - 122cal
3) - 1m - 7:03(7:03/m) - 160bpm avge - 163bpm max - 122cal
4) - 1m - 6:51(6:51/m) - 159bpm avge - 163bpm max - 122cal
5) - 1m - 6:41(6:41/m) - 156bpm avge - 159bpm max - 122cal
6) - 1m - 7:03(7:03/m) - 157bpm avge - 160bpm max - 122cal
7) - 1m - 7:00(7:00/m) - 154bpm avge - 160bpm max - 122cal
8) - 1m - 7:13(7:13/m) - 156bpm avge - 158bpm max - 123cal
9) - 1m - 7:12(7:12/m) - 152bpm avge - 156bpm max - 122cal
10) - 1m - 7:16(7:16/m) - 154bpm avge - 155bpm max - 123cal
11) - 1m - 7:24(7:24/m) - 157bpm avge - 161bpm max - 123cal
12) - 1m - 7:02(7:02/m) - 157bpm avge - 160bpm max - 122cal
13) - 1m - 6:47(6:47/m) - 160bpm avge - 163bpm max - 121cal
14) - 0.06m - 21(6:27/m) - 163bpm avge - 164bpm max - 7cal
Heart Rate Zone Summary
====
HR Zone: 50-140bpm (Sub 70%): 1.8%
HR Zone: 140-146bpm (71-75%): 0.2%
HR Zone: 146-152bpm (76-80%): 12.2%
HR Zone: 152-159bpm (81-85%): 58.5%
HR Zone: 159-165bpm (86-90%): 26.1%
HR Zone: 165-172bpm (91-95%): 1%
HR Zone: 172-178bpm (96-100%): 0.2%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 5.1%
Pace Zone: 6:20-6:39/mile: 16.8%
Pace Zone: 6:40-6:59/mile: 25.3%
Pace Zone: 7:00-7:19/mile: 28.3%
Pace Zone: 7:20-7:39/mile: 16%
Pace Zone: 7:40-7:59/mile: 4.9%
Pace Zone: 8:00-8:19/mile: 2%
7:00 6:37 7:03 6:51 6:41 7:03 7:00 7:13 7:12 7:16 7:24 7:02 6:47 21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:35 |
3:35 |
7:11 |
138 85-151 |
991 |
0/0 |
1.00 |
6:57 |
3:22 |
6:44 |
152 147-154 |
1023 |
0/0 |
1.50 |
10:17 |
3:19 |
6:39 |
159 154-168 |
1056 |
0/0 |
2.00 |
13:34 |
3:18 |
6:35 |
161 155-174 |
1061 |
0/0 |
2.50 |
17:05 |
3:30 |
7:01 |
160 156-162 |
1121 |
0/0 |
3.00 |
20:37 |
3:33 |
7:06 |
160 157-163 |
1135 |
0/0 |
3.50 |
24:06 |
3:29 |
6:58 |
160 155-162 |
1115 |
0/0 |
4.00 |
27:28 |
3:22 |
6:44 |
158 153-160 |
1064 |
0/0 |
4.50 |
30:50 |
3:21 |
6:42 |
157 155-159 |
1053 |
0/0 |
5.00 |
34:10 |
3:20 |
6:40 |
156 151-158 |
1041 |
0/0 |
5.50 |
37:36 |
3:26 |
6:52 |
156 154-159 |
1072 |
0/0 |
6.00 |
41:12 |
3:37 |
7:13 |
157 153-160 |
1133 |
0/0 |
6.50 |
44:37 |
3:25 |
6:50 |
154 151-160 |
1052 |
0/0 |
7.00 |
48:13 |
3:35 |
7:11 |
155 151-156 |
1112 |
0/0 |
7.50 |
51:48 |
3:35 |
7:10 |
156 154-157 |
1117 |
0/0 |
8.00 |
55:27 |
3:39 |
7:19 |
157 153-158 |
1149 |
0/0 |
8.50 |
59:00 |
3:33 |
7:07 |
152 149-156 |
1081 |
0/0 |
9.00 |
1:02:39 |
3:39 |
7:18 |
153 151-155 |
1118 |
0/0 |
9.50 |
1:06:17 |
3:38 |
7:16 |
154 152-155 |
1119 |
0/0 |
10.00 |
1:09:56 |
3:38 |
7:17 |
154 151-155 |
1121 |
0/0 |
10.50 |
1:13:42 |
3:46 |
7:32 |
154 149-159 |
1160 |
0/0 |
11.00 |
1:17:20 |
3:38 |
7:16 |
159 156-161 |
1154 |
0/0 |
11.50 |
1:20:59 |
3:40 |
7:20 |
158 153-160 |
1158 |
0/0 |
12.00 |
1:24:22 |
3:22 |
6:44 |
156 154-158 |
1051 |
0/0 |
12.50 |
1:27:47 |
3:26 |
6:51 |
159 155-161 |
1090 |
0/0 |
13.00 |
1:31:09 |
3:22 |
6:43 |
162 160-163 |
1089 |
0/0 |
13.04 |
1:31:30 |
21 |
7:58 |
163 163-163 |
1298 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
73.86 |
5km |
19:58 |
6:26 |
75.57 |
5M |
33:04 |
6:37 |
74.41 |
10km |
41:38 |
6:42 |
73.85 |
10M |
1:08:57 |
6:54 |
73.76 |
Half |
1:31:48 |
7:00 |
72.78 |
20M |
2:23:45 |
7:11 |
73.65 |
Mara |
3:11:23 |
7:18 |
73.76 |
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Great running steeeeeeve,well done
massive well done steeeveee. great running today
...and thank you for the company and pace-setting in the first few miles. A run to be proud of - and a new WAVA pb - fantastic, well done!!
Well done Steve, great running!