Sun 24th Mar 2013 at 12:00pm by justcol
Run > Race
- windy
- cold
-
Time
38:53
-
Miles
6.23
-
Min/mi
6:14
-
Pacing
95.1%
-
WAVA
70.18
-
Cals
740
-
BPM
170
-
%MHR
93.1
-
B/mi
1063
-
Asc(m)
42
-
Surface
Road
Notes & Comments
RTH 2013
Weather: Arctic gales!
Course: Flat and fast!
Me: Apprehensive!
Result: You bet it was! Was not looking forward to this one, as it turns out I should not have worried to much.
Pre-race my plan was to sit around 6:35 pace if this was comfortable, well this soon went out the window when I realised the second 5K would be pretty much into the wind. Never checked pace until 1m and was pleasantly surprised so I changed my plan right there and then with a view to me powering through the first 5k and hanging on over the last few. Wind was brutal over the 2 last straight legs (6-9k) and my pace reflects this, my effort does give me a massive positive as my HR is right up there. Had a little left for a pace lift just prior to the stadium and finished totally amazed at my time.
From planning to pace a 40min race, at best, to coming in when I did was a great boost, especially on such a horrible day.
38:51 chip time.
Happy Happy Happy!
Split Summary
====
1) - 1m - 6:02(6:02/m) - 156bpm avge - 167bpm max - 114cal
2) - 1m - 6:03(6:03/m) - 166bpm avge - 172bpm max - 119cal
3) - 1m - 6:10(6:10/m) - 173bpm avge - 176bpm max - 119cal
4) - 1m - 6:29(6:30/m) - 175bpm avge - 177bpm max - 120cal
5) - 1m - 6:23(6:23/m) - 176bpm avge - 178bpm max - 121cal
6) - 1m - 6:26(6:26/m) - 176bpm avge - 177bpm max - 120cal
7) - 0.24m - 1:20(5:40/m) - 179bpm avge - 180bpm max - 27cal
Heart Rate Zone Summary
====
HR Zone: 47-142bpm (Sub 70%): 1.6%
HR Zone: 142-149bpm (71-75%): 1.8%
HR Zone: 149-156bpm (76-80%): 0.6%
HR Zone: 156-163bpm (81-85%): 10.3%
HR Zone: 163-169bpm (86-90%): 16.2%
HR Zone: 169-176bpm (91-95%): 53.9%
HR Zone: 176-183bpm (96-100%): 15.6%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 4.9%
Pace Zone: 5:40-5:59/mile: 19.3%
Pace Zone: 6:00-6:19/mile: 34.6%
Pace Zone: 6:20-6:39/mile: 24.6%
Pace Zone: 6:40-6:59/mile: 10%
Pace Zone: 7:00-7:19/mile: 3.9%
Pace Zone: 7:20-7:39/mile: 1.4%
6:02 6:03 6:10 6:29 6:23 6:26 1:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:28 |
1:28 |
5:51 |
137 91-160 |
802 |
0/1 |
0.50 |
2:59 |
1:31 |
6:03 |
160 157-166 |
968 |
4/1 |
0.75 |
4:30 |
1:31 |
6:06 |
164 160-167 |
1000 |
2/2 |
1.00 |
6:01 |
1:31 |
6:04 |
161 160-164 |
976 |
1/2 |
1.25 |
7:32 |
1:32 |
6:06 |
161 157-164 |
982 |
2/1 |
1.50 |
9:03 |
1:31 |
6:03 |
165 164-166 |
999 |
1/3 |
1.75 |
10:34 |
1:30 |
6:02 |
166 165-168 |
1000 |
1/0 |
2.00 |
12:04 |
1:30 |
6:01 |
170 167-172 |
1023 |
1/1 |
2.25 |
13:34 |
1:30 |
6:02 |
170 167-173 |
1025 |
1/1 |
2.50 |
15:05 |
1:31 |
6:02 |
172 171-174 |
1038 |
3/1 |
2.75 |
16:38 |
1:33 |
6:12 |
174 171-175 |
1080 |
2/0 |
3.00 |
18:14 |
1:36 |
6:25 |
175 173-176 |
1123 |
2/0 |
3.25 |
19:46 |
1:32 |
6:08 |
176 174-177 |
1080 |
1/2 |
3.50 |
21:23 |
1:37 |
6:26 |
175 174-176 |
1126 |
1/1 |
3.75 |
23:01 |
1:38 |
6:32 |
176 175-177 |
1150 |
2/1 |
4.00 |
24:44 |
1:43 |
6:50 |
175 174-176 |
1197 |
2/2 |
4.25 |
26:20 |
1:36 |
6:25 |
176 175-177 |
1128 |
2/1 |
4.50 |
27:57 |
1:38 |
6:31 |
176 176-177 |
1147 |
1/3 |
4.75 |
29:33 |
1:35 |
6:21 |
176 175-177 |
1118 |
1/1 |
5.00 |
31:07 |
1:34 |
6:16 |
177 176-178 |
1108 |
1/1 |
5.25 |
32:44 |
1:37 |
6:27 |
177 176-177 |
1143 |
1/3 |
5.50 |
34:22 |
1:38 |
6:33 |
176 175-177 |
1152 |
4/1 |
5.75 |
35:59 |
1:37 |
6:28 |
176 175-176 |
1137 |
1/4 |
6.00 |
37:32 |
1:34 |
6:14 |
176 174-177 |
1099 |
1/2 |
6.23 |
38:53 |
1:21 |
5:44 |
179 177-180 |
1027 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:36 |
5:36 |
70.58 |
5km |
18:36 |
5:59 |
72.22 |
5M |
30:48 |
6:10 |
70.78 |
10km |
38:47 |
6:14 |
70.14 |
10M |
1:04:13 |
6:25 |
69.93 |
Half |
1:25:29 |
6:32 |
68.94 |
20M |
2:13:52 |
6:42 |
69.76 |
Mara |
2:58:14 |
6:48 |
69.86 |
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