Sun 9th Mar 2014 at 10:00am by MartinH - MH Health & Fitness

Run > Race

  • breezy
  • warm
  • Time
    2:12:40
  • Miles
    20.03
  • Min/mi
    6:37
  • Pacing
    92%
  • WAVA
    71.00
  • Cals
    2482
  • BPM
    152
  • %MHR
    87
  • B/mi
    1009
  • Asc(m)
    42
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

ASHBY 20 RACE - Plan was:

4 x 7.30, 4 x 7.05, 4 x 6.50, 4 x 6.20, 4 x 6.20

Actual was

ave 7.11, 6.57, 6.38, 6.18, 6.03

Last 8 miles were ave of 6.11.

Started off too quick with Rob & Luke from club. Then ran with a guy from Aldi and was running too fast until about 8 miles.

Then ran mainly to feel which was quicker than expected. HR was probably higher than MP towards the end but the faster pace coupled with the hills made it understandable.

Passed everyone in fornt of me and only lost one place in the last 400m but was still running at sub-6m pace so pleased with that.

Legs didn't feel too mashed up afterwards but calves felt tight when running.

Split Summary
===
1) 1m - 7:19(7:19/m) 160/177bpm 124cal
2) 1m - 7:11(7:11/m) 144/168bpm 125cal
3) 1m - 7:14(7:14/m) 143/150bpm 125cal
4) 1m - 6:59(6:59/m) 132/139bpm 125cal
5) 1m - 7:05(7:05/m) 144/152bpm 125cal
6) 1m - 6:58(6:58/m) 152/160bpm 124cal
7) 1m - 6:51(6:51/m) 146/152bpm 125cal
8) 1m - 6:54(6:54/m) 146/155bpm 124cal
9) 1m - 6:34(6:34/m) 146/155bpm 125cal
10) 1m - 6:43(6:43/m) 148/152bpm 124cal
11) 1m - 6:48(6:48/m) 152/161bpm 125cal
12) 1m - 6:28(6:28/m) 151/158bpm 124cal
13) 1m - 6:21(6:21/m) 154/159bpm 123cal
14) 1m - 6:27(6:27/m) 159/168bpm 124cal
15) 1m - 6:16(6:16/m) 158/162bpm 123cal
16) 1m - 6:10(6:10/m) 160/168bpm 123cal
17) 1m - 6:01(6:01/m) 162/174bpm 122cal
18) 1m - 6:09(6:09/m) 162/178bpm 122cal
19) 1m - 6:08(6:08/m) 161/173bpm 123cal
20) 1m - 5:54(5:54/m) 165/180bpm 123cal
21) 0.03m - 12(5:45/m) 162/192bpm 4cal
7:19 7:11 7:14 6:59 7:05 6:58 6:51 6:54 6:34 6:43 6:48 6:28 6:21 6:27 6:16 6:10 6:01 6:09 6:08 5:54 12

Pace

5% 73% 14% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 7:19 7:19 7:19 158 87-177 1157 3/19
2.00 14:31 7:11 7:11 144 126-168 1036 7/17
3.00 21:39 7:08 7:08 143 134-150 1021 23/8
4.00 28:35 6:56 6:56 132 126-139 914 0/25
5.00 35:40 7:05 7:05 145 132-152 1027 21/3
6.00 42:34 6:54 6:54 152 146-158 1049 19/1
7.00 49:21 6:48 6:48 146 135-153 992 10/7
8.00 56:15 6:53 6:53 146 137-155 1006 8/8
9.00 1:02:46 6:31 6:31 146 141-154 951 2/30
10.00 1:09:25 6:40 6:40 148 143-152 986 11/8
11.00 1:16:10 6:44 6:44 152 144-161 1025 26/7
12.00 1:22:33 6:23 6:23 151 145-158 964 5/27
13.00 1:28:53 6:20 6:20 154 142-159 975 6/13
14.00 1:35:16 6:23 6:23 159 152-168 1016 28/2
15.00 1:41:25 6:09 6:09 157 148-162 966 10/3
16.00 1:47:35 6:10 6:10 160 155-168 987 8/4
17.00 1:53:38 6:03 6:03 162 153-174 981 8/16
18.00 1:59:48 6:10 6:10 162 151-177 998 9/10
19.00 2:05:56 6:08 6:08 161 153-173 988 13/6
19.98 2:11:46 5:50 5:56 165 150-190 978 19/15

Heart

152/190max
  • Show Beats/Mile

Elevation

Asc 42m, Range 48m, Flat prediction 2:12:18
Elevation Graph
Biggest Climbs (m) Min/mi
32 1.6% 6:23
32 1.7% 6:59
24 2.7% 6:50
24 2.9% 7:20
17 2.7% 6:08
13 1.4% 7:01
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:33 55.82% More
800m 2:50 5:41 62.71% More
1km 3:36 5:47 64.43% More
Mile 5:55 5:55 67.38% More
5k 18:50 6:04 71.85% More
5 miles 30:19 6:04 72.47% More
10k 37:54 6:06 72.30% More
10 miles 1:02:22 6:14 72.51% More
Half 1:23:07 6:21 71.94% More

Predictions

Dist Time Per Mile WAVA
1M 5:42 5:42 69.85
5km 18:45 6:02 72.17
5M 30:54 6:11 71.09
10km 38:49 6:15 70.58
10M 1:03:58 6:24 70.70
Half 1:24:57 6:29 69.85
20M 2:12:27 6:37 70.99
Mara 2:55:53 6:43 71.28
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