Sun 7th Nov 2010 at 11:00am by Marts
Run > Race
-
Time
29:30
-
Miles
5.00
-
Min/mi
5:54
-
Pacing
95%
-
WAVA
72.55
-
Cals
567
-
BPM
164
-
%MHR
86.9
-
B/mi
969
-
Asc(m)
99
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 comments
Split Summary
====
1) - 1m - 5:47(5:49/m) - 156bpm avge - 165bpm max - 110cal
2) - 1m - 5:53(5:54/m) - 167bpm avge - 170bpm max - 114cal
3) - 1m - 5:55(5:57/m) - 167bpm avge - 170bpm max - 114cal
4) - 1m - 5:55(5:56/m) - 166bpm avge - 168bpm max - 114cal
5) - 1.02m - 6:0o(5:54/m) - 167bpm avge - 171bpm max - 115cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.8%
Pace Zone: 5:00-5:19/mile: 10.8%
Pace Zone: 5:20-5:39/mile: 21.6%
Pace Zone: 5:40-5:59/mile: 27%
Pace Zone: 6:00-6:19/mile: 17.6%
Pace Zone: 6:20-6:39/mile: 12.8%
Pace Zone: 6:40-6:59/mile: 3.2%
Pace Zone: 7:00-7:19/mile: 1.6%
Pace Zone: 7:20-7:39/mile: 1.6%
Pace Zone: 7:40-7:59/mile: 1.1%
-
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.
|
0.17 |
1:00 |
1:00 |
5:45 |
129 86-153 |
743 |
0/0 |
0.35 |
2:00 |
1:00 |
5:49 |
159 155-162 |
926 |
0/0 |
0.52 |
3:00 |
1:00 |
5:36 |
161 160-162 |
900 |
0/0 |
0.70 |
4:00 |
1:00 |
5:32 |
162 160-164 |
896 |
0/0 |
0.86 |
5:00 |
1:00 |
6:17 |
164 163-165 |
1031 |
0/0 |
1.03 |
6:00 |
1:00 |
5:53 |
163 162-163 |
958 |
0/0 |
1.20 |
7:00 |
1:00 |
5:53 |
165 163-166 |
970 |
0/0 |
1.38 |
8:00 |
1:00 |
5:46 |
165 165-166 |
953 |
0/0 |
1.55 |
9:00 |
1:00 |
5:56 |
167 166-168 |
990 |
0/0 |
1.71 |
10:00 |
1:00 |
6:06 |
169 168-170 |
1032 |
0/0 |
1.89 |
11:00 |
1:00 |
5:40 |
168 167-169 |
951 |
0/0 |
2.07 |
12:00 |
1:00 |
5:22 |
170 168-170 |
911 |
0/0 |
2.23 |
13:00 |
1:00 |
6:13 |
169 168-169 |
1050 |
0/0 |
2.41 |
14:00 |
1:00 |
5:35 |
168 167-168 |
939 |
0/0 |
2.57 |
15:00 |
1:00 |
6:16 |
167 167-168 |
1046 |
0/0 |
2.73 |
16:00 |
1:00 |
6:22 |
167 166-167 |
1062 |
0/0 |
2.91 |
17:00 |
1:00 |
5:42 |
167 166-167 |
951 |
0/0 |
3.07 |
18:00 |
1:00 |
6:03 |
165 165-167 |
999 |
0/0 |
3.24 |
19:00 |
1:00 |
5:55 |
166 166-167 |
983 |
0/0 |
3.40 |
20:00 |
1:00 |
6:05 |
166 166-167 |
1008 |
0/0 |
3.58 |
21:00 |
1:00 |
5:51 |
167 166-167 |
976 |
0/0 |
3.75 |
22:00 |
1:00 |
5:43 |
167 166-167 |
954 |
0/0 |
3.91 |
23:00 |
1:00 |
6:27 |
166 165-167 |
1069 |
0/0 |
4.07 |
24:00 |
1:00 |
6:11 |
166 164-166 |
1026 |
0/0 |
4.24 |
25:00 |
1:00 |
5:53 |
167 166-168 |
984 |
0/0 |
4.40 |
26:00 |
1:00 |
6:00 |
167 165-168 |
1003 |
0/0 |
4.57 |
27:00 |
1:00 |
5:53 |
168 167-170 |
990 |
0/0 |
4.73 |
28:00 |
1:00 |
6:20 |
168 167-170 |
1064 |
0/0 |
4.91 |
29:00 |
1:00 |
5:29 |
167 164-170 |
916 |
0/0 |
0.00 |
29:34 |
34 |
-1:59:53 |
168 166-170 |
-19 |
0/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:22 |
5:22 |
72.12 |
5km |
17:49 |
5:44 |
73.78 |
5M |
29:30 |
5:54 |
72.51 |
10km |
37:08 |
5:59 |
72.04 |
10M |
1:01:28 |
6:09 |
71.92 |
Half |
1:21:50 |
6:15 |
70.93 |
20M |
2:08:06 |
6:24 |
71.80 |
Mara |
2:50:31 |
6:30 |
71.93 |
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Bushy FB. 2nd best time on this course (did 29:20 in 2007) felt had nothing in legs for last 1.5M but after mile 1 looks like I borrowed swerver's metronome:)
Bet you hadn't run cross country the day before in 2007. Well done.
great run and looks like you did !
Just checked as was actually 2006 that I did 29:20. the day before did just under 4 miles in total - "warm up then 10 x 100-120m strides (2 cycles marks of cycle path by Brotherhood retail park) (No 8's pre race session)"