Sun 6th Oct 2013 at 10:00am by AntClark

Run > Race
  • Time
    2:51:54
  • Miles
    26.37
  • Min/mi
    6:31
  • Pacing
    63%
  • WAVA
    71.92
  • Cals
    3104
  • BPM
    158
  • %MHR
    87.8
  • B/mi
    1030
  • Asc(m)
    298
  • Surface
    Road

Notes & Comments

6 comments
Bournemouth Marathon

Plan was 10 @ 7mm 10 @ 6:30mm 6 @ 6 mm

Summary;

First 10 too quick, second 10 too quick, last 6 not quick enough. whoops but nice negative split and decent time for a training run ;-)

Imported from file

Split Summary
===
1) 1m - 6:41(6:41/m) 145/150bpm 114cal
2) 1m - 6:50(6:50/m) 147/152bpm 117cal
3) 1m - 6:49(6:49/m) 144/150bpm 112cal
4) 1m - 6:42(6:42/m) 142/148bpm 105cal
5) 1m - 6:50(6:50/m) 146/151bpm 112cal
6) 1m - 7:03(7:03/m) 151/161bpm 120cal
7) 1m - 6:45(6:45/m) 153/160bpm 118cal
8) 1m - 6:37(6:37/m) 154/157bpm 116cal
9) 1m - 6:41(6:41/m) 150/156bpm 109cal
10) 1m - 6:34(6:34/m) 150/155bpm 105cal
11) 1m - 6:22(6:22/m) 156/159bpm 113cal
12) 1m - 6:19(6:19/m) 158/162bpm 116cal
13) 1m - 6:18(6:18/m) 162/171bpm 120cal
14) 1m - 6:11(6:11/m) 162/165bpm 117cal
15) 1m - 6:05(6:05/m) 160/163bpm 109cal
16) 1m - 6:06(6:06/m) 162/166bpm 114cal
17) 1m - 6:16(6:16/m) 162/163bpm 116cal
18) 1m - 6:10(6:10/m) 164/167bpm 117cal
19) 1m - 6:36(6:36/m) 168/171bpm 130cal
20) 1m - 6:20(6:20/m) 167/168bpm 124cal
21) 1m - 6:02(6:02/m) 164/168bpm 114cal
22) 1m - 6:28(6:28/m) 164/166bpm 122cal
23) 1m - 6:27(6:27/m) 165/167bpm 123cal
24) 1m - 6:31(6:31/m) 167/169bpm 127cal
25) 1m - 6:47(6:47/m) 168/180bpm 133cal
26) 1m - 6:53(6:53/m) 167/168bpm 131cal
27) 0.37m - 2:31(6:45/m) 168/170bpm 50cal

Speed Summary
===
Fastest 400m in 1:21
Fastest 800m in 2:48
Fastest 1km in 3:33
Fastest 1200m in 4:20
Fastest mile in 5:54

Pace Zone Summary
===
5:20-5:39/mile: 3.7%
5:40-5:59/mile: 7.3%
6:00-6:19/mile: 18.7%
6:20-6:39/mile: 26.7%
6:40-6:59/mile: 19.6%
7:00-7:19/mile: 10.8%
7:20-7:39/mile: 4.2%

Heart Rate Zone Summary
===
Sub-70% (144bpm): 7.6%
71-75% (144-151bpm): 20%
76-80% (151-158bpm): 13.4%
81-85% (158-165bpm): 28.4%
86-90% (165-171bpm): 30.4%
6:41 6:50 6:49 6:42 6:50 7:03 6:45 6:37 6:41 6:34 6:22 6:19 6:18 6:11 6:05 6:06 6:16 6:10 6:36 6:20 6:02 6:28 6:27 6:31 6:47 6:53 2:31
yramrag
Great run Ant, mind would've been just behind your PB not too long ago...
AntClark
yes the improvement in a year takes some getting used to :-) never expected a 2:51 at this stage of training. lets see if i can get that 10 mile PB sorted this year
RunningRich
Not a bad effort ;-) Great running mate, especially with the heavy mileage recently!!
bob hopeless
scary stuff! not bad at all for a traning run
jeronimo
Now that is the way to do it - great run Ant - and i seeyou managed a recovery run today while i can barely walk!
AntClark
Mile 15 & 16 were quick because i could see Tim Harris, 17 & 18 were catching sight of Jezz and You :-) Legs feel OK not sure if they will be ready for Weymouth on Saturday
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Pace

2% 58% 26% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 143 101-150 0 0/0
2.00 0 0 0 146 140-151 0 0/0
3.00 17 17 17 144 139-150 40 0/0
4.00 7:03 6:46 6:46 142 136-147 961 0/0
5.00 14:03 7:01 7:01 146 143-151 1023 0/0
6.00 21:04 7:00 7:00 152 146-161 1065 0/0
7.00 27:56 6:52 6:52 152 149-159 1045 0/0
8.00 34:37 6:41 6:41 153 148-157 1021 0/0
9.00 41:21 6:44 6:44 150 144-156 1011 0/0
10.00 47:50 6:29 6:29 151 145-158 979 0/0
11.00 54:15 6:25 6:25 156 152-158 1001 0/0
12.00 1:00:29 6:14 6:14 158 156-161 985 0/0
13.00 1:06:45 6:17 6:17 164 157-171 1030 0/0
14.00 1:12:53 6:07 6:07 160 154-164 979 0/0
15.00 1:19:05 6:13 6:13 161 159-163 1000 0/0
16.00 1:25:15 6:10 6:10 163 160-166 1005 0/0
17.00 1:31:30 6:15 6:15 162 160-165 1011 0/0
18.00 1:37:53 6:23 6:23 165 161-171 1053 0/0
19.00 1:44:22 6:30 6:30 167 165-169 1084 0/0
20.00 1:50:31 6:09 6:09 167 163-168 1027 0/0
21.00 1:56:37 6:06 6:06 163 160-165 995 0/0
22.00 2:03:08 6:31 6:31 164 162-166 1069 0/0
23.00 2:09:36 6:28 6:28 166 163-168 1072 0/0
24.00 2:16:06 6:30 6:30 167 166-169 1086 0/0
25.00 2:22:57 6:51 6:51 168 165-179 1150 0/0
26.00 2:29:48 6:51 6:51 167 166-169 1144 0/0
26.09 2:30:25 37 6:39 169 168-170 1124 0/0

Heart

158/179max
  • Show Beats/Mile

Elevation

Asc 298m, Range 0m, Flat prediction 2:51:54
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:22 5:28 54.94% More
800m 2:48 5:38 60.84% More
1km 3:33 5:43 62.94% More
Mile 5:54 5:54 65.52% More
5k 19:01 6:07 69.09% More
5 miles 30:52 6:10 69.32% More
10k 38:43 6:14 69.09% More
10 miles 1:02:39 6:16 70.57% More
Half 1:23:07 6:21 70.38% More

Predictions

Dist Time Per Mile WAVA
1M 5:21 5:21 72.34
5km 17:49 5:44 73.78
5M 29:30 5:54 72.51
10km 37:08 5:59 72.04
10M 1:01:30 6:09 71.89
Half 1:21:53 6:15 70.89
20M 2:08:14 6:25 71.73
Mara 2:50:44 6:31 71.84
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