- windy
- cold
-
Time
1:30:46
-
Miles
13.12
-
Min/mi
6:55
-
Pacing
36%
-
WAVA
66.46
-
Cals
1733
-
BPM
159
-
%MHR
85.7
-
B/mi
1097
-
Asc(m)
235
-
Hillscore
13
-
Surface
Road
Notes & Comments
Really pleased - PB by 1:44, so definitely in good shape. Thought I might be on for sub 1:30, but not to be, with the last hill. Forgot how hilly this course is - pretty sure I could have cracked 1:30 on a flat course.
Tried to run pretty controlled throughout, and managed it pretty well. Was feeling it at 6 miles (highest point), but able to still put in some pretty good splits in 2nd half. Half way was 45:25, so 2nd half was 45:21 - a negative split!!!!
Split Summary
====
1) - 1m - 6:32(6:32/m) - 153bpm avge - 172bpm max - 128cal
2) - 1m - 6:55(6:55/m) - 157bpm avge - 169bpm max - 133cal
3) - 1m - 6:36(6:36/m) - 156bpm avge - 161bpm max - 132cal
4) - 1m - 7:10(7:10/m) - 158bpm avge - 162bpm max - 132cal
5) - 1m - 7:00(7:00/m) - 158bpm avge - 162bpm max - 133cal
6) - 1m - 7:26(7:26/m) - 159bpm avge - 163bpm max - 132cal
7) - 1m - 6:33(6:33/m) - 157bpm avge - 161bpm max - 132cal
8) - 1m - 6:48(6:48/m) - 159bpm avge - 161bpm max - 132cal
9) - 1m - 6:25(6:25/m) - 158bpm avge - 162bpm max - 131cal
10) - 1m - 7:02(7:02/m) - 161bpm avge - 164bpm max - 134cal
11) - 1m - 7:10(7:10/m) - 161bpm avge - 166bpm max - 133cal
12) - 1m - 6:52(6:52/m) - 161bpm avge - 165bpm max - 132cal
13) - 1m - 7:21(7:21/m) - 164bpm avge - 169bpm max - 133cal
14) - 0.12m - 57(7:52/m) - 171bpm avge - 172bpm max - 16cal
Heart Rate Zone Summary
====
HR Zone: 44-143bpm (Sub 70%): 1.7%
HR Zone: 143-150bpm (71-75%): 0.8%
HR Zone: 150-157bpm (76-80%): 16.7%
HR Zone: 157-164bpm (81-85%): 69.6%
HR Zone: 164-171bpm (86-90%): 10%
HR Zone: 171-178bpm (91-95%): 1.2%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.1%
Pace Zone: 5:40-5:59/mile: 3.7%
Pace Zone: 6:00-6:19/mile: 11%
Pace Zone: 6:20-6:39/mile: 18.6%
Pace Zone: 6:40-6:59/mile: 21.3%
Pace Zone: 7:00-7:19/mile: 16.1%
Pace Zone: 7:20-7:39/mile: 11%
Pace Zone: 7:40-7:59/mile: 7.4%
Pace Zone: 8:00-8:19/mile: 4.7%
Pace Zone: 8:20-8:39/mile: 2.4%
6:32 6:55 6:36 7:10 7:00 7:26 6:33 6:48 6:25 7:02 7:10 6:52 7:21 57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
0 |
0 |
0 |
139 87-162 |
0 |
0/27 |
1.00 |
0 |
0 |
0 |
164 158-172 |
0 |
6/10 |
1.50 |
0 |
0 |
0 |
158 150-169 |
0 |
9/9 |
2.00 |
0 |
0 |
0 |
157 151-161 |
0 |
17/0 |
2.50 |
0 |
0 |
0 |
156 153-161 |
0 |
0/5 |
3.00 |
0 |
0 |
0 |
157 153-158 |
0 |
3/8 |
3.50 |
0 |
0 |
0 |
158 155-160 |
0 |
8/5 |
4.00 |
1:50 |
1:50 |
3:40 |
159 155-162 |
582 |
20/1 |
4.50 |
5:10 |
3:20 |
6:40 |
158 152-162 |
1053 |
4/20 |
5.00 |
8:50 |
3:40 |
7:19 |
158 156-160 |
1157 |
14/0 |
5.50 |
12:45 |
3:56 |
7:51 |
159 157-162 |
1249 |
26/0 |
6.00 |
16:16 |
3:31 |
7:01 |
160 157-163 |
1124 |
14/8 |
6.50 |
19:34 |
3:18 |
6:36 |
157 154-160 |
1035 |
6/19 |
7.00 |
22:49 |
3:15 |
6:31 |
157 154-161 |
1023 |
1/12 |
7.50 |
26:16 |
3:27 |
6:53 |
159 154-161 |
1095 |
8/11 |
8.00 |
29:37 |
3:21 |
6:42 |
159 157-161 |
1065 |
0/6 |
8.50 |
32:50 |
3:13 |
6:27 |
158 156-161 |
1019 |
0/13 |
9.00 |
36:02 |
3:12 |
6:23 |
159 156-162 |
1016 |
0/12 |
9.50 |
39:27 |
3:25 |
6:50 |
160 159-160 |
1093 |
1/3 |
10.00 |
43:04 |
3:37 |
7:14 |
162 159-164 |
1172 |
11/3 |
10.50 |
46:32 |
3:28 |
6:57 |
160 157-164 |
1111 |
4/7 |
11.00 |
50:14 |
3:42 |
7:24 |
162 160-166 |
1198 |
11/1 |
11.50 |
53:34 |
3:20 |
6:40 |
159 158-161 |
1060 |
0/17 |
12.00 |
57:07 |
3:33 |
7:05 |
162 156-165 |
1148 |
8/9 |
12.50 |
1:00:49 |
3:43 |
7:25 |
164 160-166 |
1217 |
14/4 |
13.00 |
1:04:28 |
3:38 |
7:17 |
165 161-170 |
1201 |
15/7 |
13.12 |
1:05:24 |
56 |
7:54 |
171 171-172 |
1350 |
6/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:28 |
5:28 |
73.36 |
5km |
18:50 |
6:04 |
72.38 |
5M |
31:40 |
6:20 |
69.91 |
10km |
40:08 |
6:28 |
68.80 |
10M |
1:07:29 |
6:45 |
67.53 |
Half |
1:30:37 |
6:55 |
65.98 |
20M |
2:23:50 |
7:12 |
65.86 |
Mara |
3:13:08 |
7:22 |
65.41 |
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