Sun 23rd Mar 2014 at 10:00am by DazzaB
Run > Race
-
Time
37:31
-
Miles
6.21
-
Min/mi
6:02
-
Pacing
85%
-
WAVA
77.23
-
BPM
164
-
%MHR
89.6
-
B/mi
991
-
Asc(m)
42
-
Surface
Road
Notes & Comments
EASTLEIGH 10K
Split Summary
===
1) 1m - 5:42(5:42/m) 163/169bpm
2) 1m - 5:57(5:57/m) 163/166bpm
3) 1m - 6:03(6:03/m) 162/167bpm
4) 1m - 6:28(6:28/m) 166/168bpm
5) 1m - 6:00(6:00/m) 166/168bpm
6) 1m - 6:08(6:08/m) 164/167bpm
7) 0.19m - 1:12(6:08/m) 167/169bpm
PB including emergency stop taking 31 seconds after about 5k!! Could be due to two thermogenic caps from Bulk Powders taken 1 hour before race with can low cal Kick.
2 days rest beforehand with only walking over the hill. Used compression dynaband on legs day before quite a lot.
No static stretching before start just dynamic and getting fast twitch firing up.
5:42 5:57 6:03 6:28 6:00 6:08 1:12
-
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 |
1:24 |
1:24 |
5:34 |
154 95-168 |
859 |
3/1 |
0.50 |
2:51 |
1:27 |
5:48 |
167 165-169 |
969 |
3/0 |
0.75 |
4:16 |
1:26 |
5:43 |
166 165-167 |
950 |
2/2 |
1.00 |
5:41 |
1:25 |
5:39 |
164 162-167 |
926 |
2/2 |
1.25 |
7:08 |
1:27 |
5:48 |
165 162-166 |
956 |
1/0 |
1.50 |
8:38 |
1:30 |
6:00 |
164 162-166 |
984 |
2/1 |
1.75 |
10:07 |
1:29 |
5:56 |
162 161-164 |
961 |
0/1 |
2.00 |
11:37 |
1:29 |
5:58 |
162 161-163 |
966 |
1/1 |
2.25 |
13:11 |
1:35 |
6:18 |
163 161-166 |
1027 |
9/0 |
2.50 |
14:49 |
1:38 |
6:30 |
163 159-166 |
1060 |
11/1 |
2.75 |
16:13 |
1:24 |
5:37 |
160 157-162 |
898 |
0/13 |
3.00 |
17:39 |
1:26 |
5:46 |
163 161-167 |
940 |
1/4 |
3.25 |
19:10 |
1:31 |
6:02 |
166 164-168 |
1002 |
1/4 |
3.50 |
21:09 |
1:59 |
7:57 |
165 157-167 |
1311 |
2/2 |
3.75 |
22:39 |
1:30 |
6:01 |
167 165-168 |
1005 |
0/2 |
4.00 |
24:09 |
1:29 |
5:57 |
165 163-168 |
983 |
1/3 |
4.25 |
25:40 |
1:31 |
6:06 |
165 164-167 |
1006 |
1/0 |
4.50 |
27:10 |
1:30 |
6:01 |
166 165-167 |
998 |
1/0 |
4.75 |
28:40 |
1:30 |
6:00 |
167 166-168 |
1001 |
1/1 |
5.00 |
30:08 |
1:28 |
5:52 |
165 163-166 |
969 |
1/1 |
5.25 |
31:41 |
1:32 |
6:09 |
164 162-167 |
1009 |
0/2 |
5.50 |
33:13 |
1:33 |
6:12 |
163 162-165 |
1009 |
2/0 |
5.75 |
34:44 |
1:31 |
6:02 |
165 164-167 |
997 |
1/2 |
6.00 |
36:18 |
1:34 |
6:15 |
164 163-166 |
1026 |
0/0 |
6.19 |
37:30 |
1:12 |
6:09 |
167 165-169 |
1026 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:41 |
4:41 |
89.56 |
5km |
17:03 |
5:29 |
83.68 |
5M |
29:19 |
5:52 |
79.17 |
10km |
37:33 |
6:03 |
77.17 |
10M |
1:04:33 |
6:27 |
74.16 |
Half |
1:27:48 |
6:42 |
71.57 |
20M |
2:22:11 |
7:07 |
70.03 |
Mara |
3:13:24 |
7:23 |
68.65 |
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