Thu 30th May 2013 at 7:00pm by Smout
Run > Race
-
Time
40:11
-
Miles
6.16
-
Min/mi
6:31
-
Pacing
93%
-
WAVA
73.68
-
Cals
501
-
BPM
182
-
%MHR
90
-
B/mi
1186
-
Asc(m)
73
-
Hillscore
3
-
Surface
Road
Notes & Comments
Dumbarton 10k
Decided to try go with the girls I passed later in the race last week. Passed them all by 4k then died and two passed me again. Floated along for a bit then finally got head back in it about 7.5km and caught them both.
The hard way? Think chip 40:05 so only 7 secnds slower than last week.
Split Summary
====
1) - 1m - 6:14(6:14/m) - 172bpm avge - 181bpm max - 73cal
2) - 1m - 6:21(6:21/m) - 184bpm avge - 186bpm max - 80cal
3) - 1m - 6:38(6:38/m) - 184bpm avge - 187bpm max - 84cal
4) - 1m - 6:54(6:54/m) - 183bpm avge - 185bpm max - 87cal
5) - 1m - 6:43(6:43/m) - 183bpm avge - 184bpm max - 84cal
6) - 1m - 6:27(6:27/m) - 184bpm avge - 188bpm max - 81cal
7) - 0.16m - 54(5:41/m) - 188bpm avge - 189bpm max - 12cal
Heart Rate Zone Summary
====
HR Zone: 45-155bpm (Sub 70%): 1.3%
HR Zone: 155-163bpm (71-75%): 0.8%
HR Zone: 163-171bpm (76-80%): 2.1%
HR Zone: 171-178bpm (81-85%): 6.9%
HR Zone: 178-186bpm (86-90%): 85.6%
HR Zone: 186-194bpm (91-95%): 3.4%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 4.8%
Pace Zone: 5:40-5:59/mile: 10.8%
Pace Zone: 6:00-6:19/mile: 19.6%
Pace Zone: 6:20-6:39/mile: 22.8%
Pace Zone: 6:40-6:59/mile: 17.1%
Pace Zone: 7:00-7:19/mile: 8.6%
Pace Zone: 7:20-7:39/mile: 6.8%
Pace Zone: 7:40-7:59/mile: 3%
Pace Zone: 8:00-8:19/mile: 1.7%
6:14 6:21 6:38 6:54 6:43 6:27 54
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:32 |
1:32 |
6:06 |
155 115-171 |
946 |
1/2 |
0.50 |
3:04 |
1:33 |
6:11 |
173 172-175 |
1069 |
2/2 |
0.75 |
4:37 |
1:33 |
6:13 |
177 175-180 |
1100 |
2/2 |
1.00 |
6:13 |
1:35 |
6:20 |
180 179-181 |
1140 |
12/3 |
1.25 |
7:47 |
1:34 |
6:18 |
182 180-183 |
1145 |
3/3 |
1.50 |
9:21 |
1:34 |
6:17 |
184 183-185 |
1156 |
0/7 |
1.75 |
10:58 |
1:37 |
6:27 |
184 183-186 |
1188 |
3/1 |
2.00 |
12:33 |
1:35 |
6:21 |
185 183-186 |
1175 |
1/2 |
2.25 |
14:12 |
1:39 |
6:36 |
185 184-186 |
1221 |
2/3 |
2.50 |
15:54 |
1:42 |
6:48 |
185 184-186 |
1259 |
5/1 |
2.75 |
17:31 |
1:37 |
6:29 |
185 183-186 |
1198 |
0/6 |
3.00 |
19:12 |
1:40 |
6:41 |
183 182-184 |
1222 |
2/2 |
3.25 |
20:56 |
1:45 |
6:58 |
182 181-183 |
1269 |
2/0 |
3.50 |
22:43 |
1:46 |
7:06 |
182 181-183 |
1291 |
1/3 |
3.75 |
24:24 |
1:41 |
6:44 |
182 180-184 |
1224 |
6/0 |
4.00 |
26:06 |
1:42 |
6:50 |
184 182-185 |
1257 |
8/5 |
4.25 |
27:42 |
1:36 |
6:22 |
183 182-184 |
1166 |
4/11 |
4.50 |
29:23 |
1:41 |
6:44 |
182 181-183 |
1225 |
2/3 |
4.75 |
31:05 |
1:43 |
6:52 |
184 182-184 |
1263 |
1/2 |
5.00 |
32:49 |
1:43 |
6:52 |
183 178-184 |
1257 |
3/0 |
5.25 |
34:29 |
1:40 |
6:41 |
184 183-185 |
1230 |
1/2 |
5.50 |
36:05 |
1:37 |
6:27 |
184 183-185 |
1185 |
0/1 |
5.75 |
37:44 |
1:38 |
6:33 |
184 184-185 |
1206 |
1/2 |
6.00 |
39:15 |
1:32 |
6:06 |
186 184-188 |
1136 |
1/2 |
6.16 |
40:10 |
55 |
5:43 |
188 187-189 |
1076 |
1/1 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
73.62 |
5km |
19:18 |
6:13 |
76.41 |
5M |
32:08 |
6:26 |
74.45 |
10km |
40:34 |
6:32 |
73.67 |
10M |
1:07:32 |
6:45 |
72.81 |
Half |
1:30:13 |
6:53 |
71.15 |
20M |
2:21:58 |
7:06 |
71.18 |
Mara |
3:09:37 |
7:14 |
70.66 |
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