Run > Race

Long Ashton 10k

Didn't feel up for the race at the start. 3 beers the night before and a late-ish night, combined with heavy legs and tight hips (hip flexors?) didn't give me high hopes.

First 2k and a bit was on the level and I was running in 12th/13th place. On the long winding hill up to 5k I picked up a couple of places to leave me in 10th when I saw Caz. Pushed on at the top of the hill and picked up another 3 places to put me in 7th. A fast downhill section on trails gave me a 5.36mm (was on about 5.09mm for a good bit). Struggled when I hit the flat and was waiting for the guy behind to pass me. He didn't make it and I managed just over 6mm to the end for 7th place. Very satisfied with my performance.

7th out of 159

Split Summary

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1) - 1m - 6:07(6:07/m) - 171bpm avge - 185bpm max - 141cal

2) - 1m - 7:05(7:05/m) - 180bpm avge - 184bpm max - 145cal

3) - 1m - 7:08(7:08/m) - 183bpm avge - 185bpm max - 145cal

4) - 1m - 6:04(6:04/m) - 182bpm avge - 185bpm max - 143cal

5) - 1m - 5:36(5:36/m) - 183bpm avge - 188bpm max - 146cal

6) - 1m - 6:22(6:22/m) - 186bpm avge - 188bpm max - 144cal

7) - 0.2m - 1:13(6:07/m) - 188bpm avge - 191bpm max - 27cal

Heart Rate Zone Summary

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HR Zone: 50-152bpm (Sub 70%): 0.8%

HR Zone: 152-160bpm (71-75%): 0.3%

HR Zone: 160-167bpm (76-80%): 0.2%

HR Zone: 167-174bpm (81-85%): 9.2%

HR Zone: 174-181bpm (86-90%): 26.1%

HR Zone: 181-189bpm (91-95%): 61.8%

HR Zone: 189-196bpm (96-100%): 1.6%

Pace Zone Summary

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Pace Zone: 4:20-4:39/mile: 1.3%

Pace Zone: 4:40-4:59/mile: 3.4%

Pace Zone: 5:00-5:19/mile: 4.5%

Pace Zone: 5:20-5:39/mile: 7.5%

Pace Zone: 5:40-5:59/mile: 13.3%

Pace Zone: 6:00-6:19/mile: 15.7%

Pace Zone: 6:20-6:39/mile: 15.1%

Pace Zone: 6:40-6:59/mile: 12.6%

Pace Zone: 7:00-7:19/mile: 6.9%

Pace Zone: 7:20-7:39/mile: 4.2%

Pace Zone: 7:40-7:59/mile: 4.4%

Pace Zone: 8:00-8:19/mile: 3.8%

Pace Zone: 8:20-8:39/mile: 2.5%

Pace Zone: 8:40-8:59/mile: 1.3%