Sun 13th May 2012 at 11:00am by Pagesmith
Run > Race
Not good
warm
-
Time
52:42
-
Miles
6.27
-
Min/mi
8:24
-
Pacing
90%
-
WAVA
54.61
-
Cals
1044
-
BPM
166
-
%MHR
89.6
-
B/mi
1394
-
Asc(m)
450
-
Surface
Road
Notes & Comments
Better than I thought I would do. It was warm and I had a mini cramp caused by last week's cramp at 2 miles which slowed me down a little so happy that the cramp was controlled and the time was my 2nd best 10k time so satisfied al in all.
Split Summary
====
1) - 0.67m - 5:00(7:30/m) - 164bpm avge - 188bpm max - 109cal
2) - 0.04m - 30(12:19/m) - 160bpm avge - 164bpm max - 9cal
3) - 0.63m - 5:00(7:54/m) - 142bpm avge - 167bpm max - 104cal
4) - 0.04m - 30(11:19/m) - 166bpm avge - 169bpm max - 9cal
5) - 0.6m - 5:00(8:23/m) - 168bpm avge - 176bpm max - 99cal
6) - 0.04m - 30(11:31/m) - 167bpm avge - 172bpm max - 8cal
7) - 0.61m - 5:00(8:10/m) - 167bpm avge - 171bpm max - 101cal
8) - 0.04m - 30(12:55/m) - 171bpm avge - 174bpm max - 8cal
9) - 0.59m - 5:00(8:26/m) - 170bpm avge - 175bpm max - 98cal
10) - 0.04m - 30(11:45/m) - 166bpm avge - 170bpm max - 7cal
11) - 0.61m - 5:00(8:09/m) - 167bpm avge - 173bpm max - 102cal
12) - 0.04m - 30(12:08/m) - 173bpm avge - 176bpm max - 8cal
13) - 0.6m - 5:00(8:17/m) - 168bpm avge - 174bpm max - 99cal
14) - 0.04m - 30(12:37/m) - 168bpm avge - 172bpm max - 8cal
15) - 0.59m - 5:00(8:26/m) - 171bpm avge - 178bpm max - 99cal
16) - 0.04m - 30(12:45/m) - 172bpm avge - 174bpm max - 8cal
17) - 0.58m - 5:00(8:34/m) - 171bpm avge - 177bpm max - 95cal
18) - 0.04m - 30(12:16/m) - 172bpm avge - 175bpm max - 7cal
19) - 0.4m - 3:13(7:57/m) - 175bpm avge - 182bpm max - 66cal
Heart Rate Zone Summary
====
HR Zone: 51-145bpm (Sub 70%): 6.9%
HR Zone: 145-152bpm (71-75%): 2.5%
HR Zone: 152-158bpm (76-80%): 4.7%
HR Zone: 158-165bpm (81-85%): 12.6%
HR Zone: 165-172bpm (86-90%): 44.5%
HR Zone: 172-178bpm (91-95%): 25.8%
HR Zone: 178-185bpm (96-100%): 2.8%
HR Zone: undefined: 0.3%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.4%
Pace Zone: 6:20-6:39/mile: 3.6%
Pace Zone: 6:40-6:59/mile: 4.5%
Pace Zone: 7:00-7:19/mile: 6.1%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 12.4%
Pace Zone: 8:00-8:19/mile: 12.1%
Pace Zone: 8:20-8:39/mile: 10.7%
Pace Zone: 8:40-8:59/mile: 9.8%
Pace Zone: 9:00-9:19/mile: 7.2%
Pace Zone: 9:20-9:39/mile: 4.9%
Pace Zone: 9:40-9:59/mile: 3.3%
Pace Zone: 10:00-10:19/mile: 1.9%
Pace Zone: 10:20-10:39/mile: 1.5%
Pace Zone: 10:40-10:59/mile: 1.3%
5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 3:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:55 |
1:55 |
7:39 |
158 104-187 |
1210 |
0/0 |
| 0.50 |
3:49 |
1:54 |
7:38 |
170 157-180 |
1297 |
0/0 |
| 0.75 |
5:50 |
2:01 |
8:03 |
157 148-164 |
1264 |
0/0 |
| 1.00 |
7:49 |
1:59 |
7:58 |
131 120-152 |
1043 |
0/0 |
| 1.25 |
9:48 |
1:58 |
7:53 |
147 129-159 |
1159 |
0/0 |
| 1.50 |
11:55 |
2:08 |
8:31 |
158 130-168 |
1345 |
0/0 |
| 1.75 |
14:04 |
2:09 |
8:34 |
167 162-172 |
1431 |
0/0 |
| 2.00 |
16:14 |
2:10 |
8:42 |
171 168-176 |
1487 |
0/0 |
| 2.25 |
18:21 |
2:07 |
8:27 |
163 158-169 |
1378 |
0/0 |
| 2.50 |
20:26 |
2:05 |
8:20 |
168 164-171 |
1401 |
0/0 |
| 2.75 |
22:36 |
2:10 |
8:39 |
169 165-174 |
1462 |
0/0 |
| 3.00 |
24:43 |
2:07 |
8:28 |
170 163-173 |
1439 |
0/0 |
| 3.25 |
26:50 |
2:07 |
8:28 |
172 168-175 |
1458 |
0/0 |
| 3.50 |
29:05 |
2:15 |
9:02 |
167 163-171 |
1508 |
0/0 |
| 3.75 |
31:08 |
2:02 |
8:09 |
168 164-171 |
1368 |
0/0 |
| 4.00 |
33:15 |
2:08 |
8:31 |
167 154-175 |
1422 |
0/0 |
| 4.25 |
35:23 |
2:08 |
8:31 |
169 163-174 |
1440 |
0/0 |
| 4.50 |
37:28 |
2:05 |
8:20 |
168 158-172 |
1400 |
0/0 |
| 4.75 |
39:37 |
2:09 |
8:37 |
165 160-172 |
1422 |
0/0 |
| 5.00 |
41:42 |
2:04 |
8:18 |
173 162-177 |
1435 |
0/0 |
| 5.25 |
44:05 |
2:23 |
9:31 |
173 168-177 |
1645 |
0/0 |
| 5.50 |
46:13 |
2:09 |
8:34 |
171 168-174 |
1466 |
0/0 |
| 5.75 |
48:22 |
2:09 |
8:35 |
171 162-175 |
1469 |
0/0 |
| 6.00 |
50:38 |
2:16 |
9:03 |
172 166-177 |
1557 |
0/0 |
| 6.25 |
52:31 |
1:54 |
7:34 |
178 174-182 |
1348 |
0/0 |
| 6.27 |
52:44 |
13 |
9:58 |
181 181-182 |
1803 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:28 |
6:28 |
63.88 |
| 5km |
23:37 |
7:36 |
59.49 |
| 5M |
40:41 |
8:08 |
56.14 |
| 10km |
52:10 |
8:24 |
54.65 |
| 10M |
1:29:52 |
8:59 |
52.39 |
| Half |
2:02:23 |
9:21 |
50.49 |
| 20M |
3:18:32 |
9:56 |
49.32 |
| Mara |
4:30:21 |
10:19 |
48.29 |
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