Sun 23rd Mar 2014 at 10:00am by DazzaB

Run > Race

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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

Pin Map

0mi in 0

Pace

32%

66%

Splits

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

Heart

164/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 37:31

Elevation Graph

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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