Sun 13th May 2012 at 11:00am by Pagesmith
Run > Race
- Not good
- warm
-
Time
52:42
-
Miles
6.27
-
Min/mi
8:24
-
Pacing
90.4%
-
WAVA
54.61
-
Cals
1044
-
BPM
166
-
%MHR
89.6
-
B/mi
1394
-
Asc(m)
450
-
Surface
Road
Notes & Comments
Better than I thought I would do. It was warm and I had a mini cramp caused by last week's cramp at 2 miles which slowed me down a little so happy that the cramp was controlled and the time was my 2nd best 10k time so satisfied al in all.
Split Summary
====
1) - 0.67m - 5:00(7:30/m) - 164bpm avge - 188bpm max - 109cal
2) - 0.04m - 30(12:19/m) - 160bpm avge - 164bpm max - 9cal
3) - 0.63m - 5:00(7:54/m) - 142bpm avge - 167bpm max - 104cal
4) - 0.04m - 30(11:19/m) - 166bpm avge - 169bpm max - 9cal
5) - 0.6m - 5:00(8:23/m) - 168bpm avge - 176bpm max - 99cal
6) - 0.04m - 30(11:31/m) - 167bpm avge - 172bpm max - 8cal
7) - 0.61m - 5:00(8:10/m) - 167bpm avge - 171bpm max - 101cal
8) - 0.04m - 30(12:55/m) - 171bpm avge - 174bpm max - 8cal
9) - 0.59m - 5:00(8:26/m) - 170bpm avge - 175bpm max - 98cal
10) - 0.04m - 30(11:45/m) - 166bpm avge - 170bpm max - 7cal
11) - 0.61m - 5:00(8:09/m) - 167bpm avge - 173bpm max - 102cal
12) - 0.04m - 30(12:08/m) - 173bpm avge - 176bpm max - 8cal
13) - 0.6m - 5:00(8:17/m) - 168bpm avge - 174bpm max - 99cal
14) - 0.04m - 30(12:37/m) - 168bpm avge - 172bpm max - 8cal
15) - 0.59m - 5:00(8:26/m) - 171bpm avge - 178bpm max - 99cal
16) - 0.04m - 30(12:45/m) - 172bpm avge - 174bpm max - 8cal
17) - 0.58m - 5:00(8:34/m) - 171bpm avge - 177bpm max - 95cal
18) - 0.04m - 30(12:16/m) - 172bpm avge - 175bpm max - 7cal
19) - 0.4m - 3:13(7:57/m) - 175bpm avge - 182bpm max - 66cal
Heart Rate Zone Summary
====
HR Zone: 51-145bpm (Sub 70%): 6.9%
HR Zone: 145-152bpm (71-75%): 2.5%
HR Zone: 152-158bpm (76-80%): 4.7%
HR Zone: 158-165bpm (81-85%): 12.6%
HR Zone: 165-172bpm (86-90%): 44.5%
HR Zone: 172-178bpm (91-95%): 25.8%
HR Zone: 178-185bpm (96-100%): 2.8%
HR Zone: undefined: 0.3%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.4%
Pace Zone: 6:20-6:39/mile: 3.6%
Pace Zone: 6:40-6:59/mile: 4.5%
Pace Zone: 7:00-7:19/mile: 6.1%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 12.4%
Pace Zone: 8:00-8:19/mile: 12.1%
Pace Zone: 8:20-8:39/mile: 10.7%
Pace Zone: 8:40-8:59/mile: 9.8%
Pace Zone: 9:00-9:19/mile: 7.2%
Pace Zone: 9:20-9:39/mile: 4.9%
Pace Zone: 9:40-9:59/mile: 3.3%
Pace Zone: 10:00-10:19/mile: 1.9%
Pace Zone: 10:20-10:39/mile: 1.5%
Pace Zone: 10:40-10:59/mile: 1.3%
5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 5:00 30 3:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.28 |
10:00 |
10:00 |
7:50 |
152 104-187 |
1192 |
0/0 |
2.45 |
20:00 |
10:00 |
8:32 |
166 134-176 |
1416 |
0/0 |
3.62 |
30:00 |
10:00 |
8:32 |
169 163-175 |
1443 |
0/0 |
4.80 |
40:00 |
10:00 |
8:27 |
167 154-175 |
1410 |
0/0 |
5.93 |
50:00 |
10:00 |
8:51 |
172 162-177 |
1522 |
0/0 |
0.00 |
52:44 |
2:44 |
-1:59:32 |
177 172-182 |
-82 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:28 |
6:28 |
63.88 |
5km |
23:37 |
7:36 |
59.49 |
5M |
40:41 |
8:08 |
56.14 |
10km |
52:10 |
8:24 |
54.65 |
10M |
1:29:52 |
8:59 |
52.39 |
Half |
2:02:23 |
9:21 |
50.49 |
20M |
3:18:32 |
9:56 |
49.32 |
Mara |
4:30:21 |
10:19 |
48.29 |
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