Thu 5th Sep 2013 at 7:00pm by RichHL
Run > Race
- warm
-
Time
21:05
-
Miles
3.09
-
Min/mi
6:49
-
Pacing
0%
-
WAVA
67.39
-
Cals
303
-
BPM
184
-
%MHR
94.6
-
B/mi
1258
-
Asc(m)
25
-
Surface
Road
Notes & Comments
1 comments
Kevin Henry 5k, C&C
===
Hard work in hot weather. I was suffering badly in the middle of the race until I picked up a bloke from Saffron Striders as he came past and started to chase people down. We picked up a few places over the last mile or so and finished strongly. I couldn't quite beat him to the line in spite of overtaking him with 80m to go. I enjoyed the racing and the time was okay. I think I sneaked in under 21:00but I don't have the results yet.
Split Summary
===
1) 1km - 4:06(4:06/km) - 56cal - 175/184bpm - 14.64/18.51kph
2) 1km - 4:16(4:16/km) - 62cal - 184/186bpm - 14.05/16.84kph
3) 1km - 4:26(4:26/km) - 64cal - 187/189bpm - 13.53/15.49kph
4) 1km - 4:11(4:11/km) - 61cal - 189/191bpm - 14.33/15.27kph
5) 0.96km - 3:58(4:08/km) - 58cal - 193/195bpm - 14.5/18.85kph
6) 0.02km - 0:07(6:52/km) - 2cal - 193/194bpm - 8.75/19.89kph
Pace Zone Summary
===
Pace Zone: 3:00-3:19/km: 1.1%
Pace Zone: 3:20-3:39/km: 3.6%
Pace Zone: 3:40-3:59/km: 17.9%
Pace Zone: 4:00-4:19/km: 47.5%
Pace Zone: 4:20-4:39/km: 22.5%
Pace Zone: 4:40-4:59/km: 4.6%
Pace Zone: 5:00-5:19/km: 1.1%
Heart Rate Zone Summary
===
HR Zone: 68-144 (Sub-70%): 2.5%
HR Zone: 165-171 (91-95%): 2.1%
HR Zone: 171-176 (96-100%): 1.8%
Max Speed
===
19.89kmph
4:06 4:16 4:26 4:11 3:58 0:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
0 |
0 |
0 |
151 115-174 |
0 |
0/0 |
0.25 |
0 |
0 |
0 |
177 175-179 |
0 |
0/0 |
0.38 |
0 |
0 |
0 |
179 179-180 |
0 |
0/0 |
0.50 |
0 |
0 |
0 |
180 179-183 |
0 |
0/0 |
0.63 |
0 |
0 |
0 |
183 182-184 |
0 |
0/0 |
0.75 |
0 |
0 |
0 |
183 181-185 |
0 |
0/0 |
0.88 |
0 |
0 |
0 |
184 184-185 |
0 |
0/0 |
1.00 |
0 |
0 |
0 |
186 185-186 |
0 |
0/0 |
1.13 |
0 |
0 |
0 |
184 182-185 |
0 |
0/0 |
1.25 |
0 |
0 |
0 |
184 183-185 |
0 |
0/0 |
1.38 |
0 |
0 |
0 |
185 185-186 |
0 |
0/0 |
1.50 |
0 |
0 |
0 |
185 183-186 |
0 |
0/0 |
1.63 |
0 |
0 |
0 |
187 185-189 |
0 |
0/0 |
1.75 |
0 |
0 |
0 |
188 187-189 |
0 |
0/0 |
1.88 |
0 |
0 |
0 |
188 186-188 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
187 186-188 |
0 |
0/0 |
2.13 |
0 |
0 |
0 |
188 188-189 |
0 |
0/0 |
2.25 |
0 |
0 |
0 |
189 189-190 |
0 |
0/0 |
2.38 |
0 |
0 |
0 |
190 189-191 |
0 |
0/0 |
2.50 |
0 |
0 |
0 |
190 190-191 |
0 |
0/0 |
2.63 |
0 |
0 |
0 |
192 191-193 |
0 |
0/0 |
2.75 |
0 |
0 |
0 |
192 192-193 |
0 |
0/0 |
2.88 |
0 |
0 |
0 |
192 190-194 |
0 |
0/0 |
3.00 |
26 |
26 |
3:28 |
194 193-194 |
674 |
0/0 |
3.09 |
1:02 |
36 |
6:28 |
194 192-195 |
1254 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
65.71 |
5km |
21:12 |
6:49 |
67.30 |
5M |
35:07 |
7:01 |
66.10 |
10km |
44:13 |
7:07 |
65.53 |
10M |
1:13:13 |
7:19 |
65.38 |
Half |
1:37:28 |
7:26 |
64.47 |
20M |
2:32:39 |
7:38 |
65.22 |
Mara |
3:23:14 |
7:45 |
65.33 |
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I hope you enjoyed your run. You looked to be moving well when I saw you on the Coton path.