Thu 16th May 2013 at 7:00pm by justcol
Run > Race
-
Time
39:50
-
Miles
6.22
-
Min/mi
6:24
-
Pacing
NAN%
-
WAVA
68.36
-
Cals
730
-
BPM
169
-
%MHR
92.4
-
B/mi
1083
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Helensburgh 10k
Disaster, my right glute started getting painful approx 2.5m in causing me to stop and stretch, I should have stopped!!! Pain getting worse as race went on, stretch stops got more frequent, pain over last 0.5m was 8/10 easily, should have stopped!!!!
Could not go for a warm down, pain starting to hit my lower back, limping and swearing a lot.
Did have a few words with happytimes and smout at the end.
1 hour in the car to get home sent everything into spasm resulting in it taking me 30 minutes to hobble from the car to the front door (15 feet) I am officially fecked.
Split Summary
===
1) 1m - 5:53(5:53/m) 157/167bpm 117cal
2) 1m - 6:15(6:15/m) 172/177bpm 120cal
3) 1m - 6:23(6:23/m) 173/177bpm 115cal
4) 1m - 6:32(6:32/m) 172/176bpm 118cal
5) 1m - 6:39(6:39/m) 173/176bpm 119cal
6) 1m - 6:52(6:52/m) 171/178bpm 115cal
7) 0.22m - 1:17(5:52/m) 179/180bpm 26cal
Pace Zone Summary
===
1:00-1:19/mile: 3.2%
5:20-5:39/mile: 5.8%
5:40-5:59/mile: 14.3%
6:00-6:19/mile: 24.8%
6:20-6:39/mile: 25.5%
6:40-6:59/mile: 13.3%
7:00-7:19/mile: 5.6%
7:20-7:39/mile: 2.4%
Heart Rate Zone Summary
===
Sub-70% (142bpm): 2.1%
76-80% (149-156bpm): 3%
81-85% (156-163bpm): 6.2%
86-90% (163-169bpm): 21%
91-95% (169-176bpm): 57%
96-100% (176-183bpm): 7.7%
5:53 6:15 6:23 6:32 6:39 6:52 1:17
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
0 |
0 |
0 |
138 91-157 |
0 |
3/1 |
| 0.50 |
0 |
0 |
0 |
160 155-166 |
0 |
8/0 |
| 0.75 |
0 |
0 |
0 |
166 165-167 |
0 |
2/5 |
| 1.00 |
0 |
0 |
0 |
165 163-168 |
0 |
2/3 |
| 1.25 |
0 |
0 |
0 |
169 168-170 |
0 |
2/4 |
| 1.50 |
0 |
0 |
0 |
170 169-171 |
0 |
0/3 |
| 1.75 |
0 |
0 |
0 |
173 171-174 |
0 |
3/1 |
| 2.00 |
0 |
0 |
0 |
175 173-177 |
0 |
10/0 |
| 2.25 |
0 |
0 |
0 |
176 174-177 |
0 |
2/4 |
| 2.50 |
0 |
0 |
0 |
175 174-176 |
0 |
1/2 |
| 2.75 |
0 |
0 |
0 |
163 152-175 |
0 |
2/2 |
| 3.00 |
0 |
0 |
0 |
171 169-172 |
0 |
1/3 |
| 3.25 |
0 |
0 |
0 |
170 169-172 |
0 |
0/14 |
| 3.50 |
0 |
0 |
0 |
173 170-176 |
0 |
4/1 |
| 3.75 |
0 |
0 |
0 |
171 161-175 |
0 |
1/4 |
| 4.00 |
0 |
0 |
0 |
169 163-172 |
0 |
6/1 |
| 4.25 |
0 |
0 |
0 |
173 172-174 |
0 |
1/1 |
| 4.50 |
0 |
0 |
0 |
175 174-176 |
0 |
2/1 |
| 4.75 |
0 |
0 |
0 |
175 174-176 |
0 |
2/1 |
| 5.00 |
0 |
0 |
0 |
168 161-175 |
0 |
1/3 |
| 5.25 |
0 |
0 |
0 |
170 161-173 |
0 |
1/4 |
| 5.50 |
0 |
0 |
0 |
171 166-174 |
0 |
2/2 |
| 5.75 |
0 |
0 |
0 |
170 164-174 |
0 |
4/3 |
| 6.00 |
0 |
0 |
0 |
176 173-178 |
0 |
1/4 |
| 6.19 |
0 |
0 |
0 |
179 178-180 |
0 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:52 |
7:32 |
40.84% |
More |
| 800m |
3:47 |
7:37 |
46.40% |
More |
| 1km |
4:46 |
7:40 |
48.23% |
More |
| Mile |
7:42 |
7:42 |
51.32% |
More |
| 5k |
24:23 |
7:51 |
55.08% |
More |
| 5 miles |
39:44 |
7:57 |
54.86% |
More |
| 10k |
49:53 |
8:02 |
54.53% |
More |
| 10 miles |
1:20:49 |
8:05 |
55.57% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:44 |
5:44 |
68.94 |
| 5km |
19:05 |
6:09 |
70.39 |
| 5M |
31:36 |
6:19 |
68.99 |
| 10km |
39:47 |
6:24 |
68.38 |
| 10M |
1:05:53 |
6:35 |
68.16 |
| Half |
1:27:44 |
6:42 |
67.17 |
| 20M |
2:17:23 |
6:52 |
67.97 |
| Mara |
3:02:54 |
6:59 |
68.08 |
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