Sun 11th Oct 2009 at 11:00am by Marts
Run > Race
-
Time
1:23:43
-
Miles
13.09
-
Min/mi
6:24
-
Pacing
0%
-
WAVA
69.59
-
Cals
1496
-
BPM
151
-
%MHR
79.8
-
B/mi
965
-
Asc(m)
408
-
Surface
Road
Notes & Comments
1 comments
GER relatively pleased. 5M marker too early. Even pace but hard work. 1st 5M 31:48, 2nd 5M 31:48 and last 5k 19:46. 16th sub 85min run in 31st HM. great PB's for most of the rest of the club.
Split Summary
====
1) - 1m - 6:16(6:16/m) - 154bpm avge - 162bpm max - 110cal
2) - 1.01m - 6:25(6:21/m) - 164bpm avge - 166bpm max - 116cal
3) - 0.98m - 6:21(6:29/m) - 166bpm avge - 167bpm max - 113cal
4) - 1m - 6:27(6:27/m) - 165bpm avge - 166bpm max - 115cal
5) - 0.94m - 6:02(6:25/m) - 166bpm avge - 167bpm max - 108cal
6) - 1.05m - 6:52(6:33/m) - 166bpm avge - 167bpm max - 122cal
7) - 1m - 6:22(6:22/m) - 166bpm avge - 167bpm max - 114cal
8) - 1m - 6:15(6:15/m) - 166bpm avge - 168bpm max - 114cal
9) - 1m - 6:27(6:27/m) - 165bpm avge - 167bpm max - 116cal
10) - 1m - 6:30(6:30/m) - 166bpm avge - 167bpm max - 112cal
11) - 0.99m - 6:30(6:34/m) - 165bpm avge - 166bpm max - 115cal
12) - 0.99m - 6:20(6:23/m) - 166bpm avge - 167bpm max - 114cal
13) - 1.01m - 6:18(6:15/m) - 167bpm avge - 170bpm max - 115cal
14) - 0.11m - 38(5:44/m) - 170bpm avge - 171bpm max - 12cal
Heart Rate Zone Summary
====
HR Zone: 45-146bpm (Sub 70%): 19.6%
HR Zone: 146-153bpm (71-75%): 0.8%
HR Zone: 153-160bpm (76-80%): 2.7%
HR Zone: 160-167bpm (81-85%): 73%
HR Zone: 167-175bpm (86-90%): 3.9%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.9%
Pace Zone: 5:40-5:59/mile: 8.2%
Pace Zone: 6:00-6:19/mile: 24.1%
Pace Zone: 6:20-6:39/mile: 28%
Pace Zone: 6:40-6:59/mile: 13.1%
Pace Zone: 7:00-7:19/mile: 4.1%
Pace Zone: 7:20-7:39/mile: 1.1%
6:16 6:25 6:21 6:27 6:02 6:52 6:22 6:15 6:27 6:30 6:30 6:20 6:18 38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:09 |
3:09 |
6:18 |
142 70-158 |
895 |
0/0 |
| 1.00 |
6:16 |
3:07 |
6:14 |
161 158-162 |
1004 |
0/0 |
| 1.50 |
9:26 |
3:09 |
6:19 |
163 162-165 |
1029 |
0/0 |
| 2.00 |
12:38 |
3:13 |
6:25 |
165 163-166 |
1059 |
0/0 |
| 2.50 |
15:49 |
3:11 |
6:23 |
165 164-166 |
1053 |
0/0 |
| 3.00 |
19:04 |
3:15 |
6:29 |
166 164-167 |
1077 |
0/0 |
| 3.50 |
22:20 |
3:16 |
6:31 |
165 164-166 |
1076 |
0/0 |
| 4.00 |
25:31 |
3:12 |
6:23 |
166 164-166 |
1060 |
0/0 |
| 4.50 |
28:42 |
3:10 |
6:20 |
166 164-167 |
1052 |
0/0 |
| 5.00 |
31:56 |
3:14 |
6:29 |
166 163-167 |
1075 |
0/0 |
| 5.50 |
35:09 |
3:13 |
6:26 |
166 165-167 |
1069 |
0/0 |
| 6.00 |
38:27 |
3:18 |
6:35 |
166 162-167 |
1093 |
0/0 |
| 6.50 |
41:41 |
3:15 |
6:29 |
166 164-167 |
1076 |
0/0 |
| 7.00 |
44:49 |
3:08 |
6:15 |
166 165-167 |
1039 |
0/0 |
| 7.50 |
47:55 |
3:06 |
6:12 |
166 165-168 |
1030 |
0/0 |
| 8.00 |
51:05 |
3:10 |
6:19 |
166 164-167 |
1049 |
0/0 |
| 8.50 |
54:16 |
3:12 |
6:24 |
165 163-167 |
1055 |
0/0 |
| 9.00 |
57:30 |
3:13 |
6:26 |
166 165-167 |
1069 |
0/0 |
| 9.50 |
1:00:46 |
3:16 |
6:33 |
166 164-167 |
1087 |
0/0 |
| 10.00 |
1:04:01 |
3:15 |
6:30 |
166 165-167 |
1078 |
0/0 |
| 10.50 |
1:07:17 |
3:16 |
6:33 |
165 165-166 |
1081 |
0/0 |
| 11.00 |
1:10:35 |
3:17 |
6:35 |
165 163-166 |
1086 |
0/0 |
| 11.50 |
1:13:45 |
3:10 |
6:21 |
166 165-167 |
1053 |
0/0 |
| 12.00 |
1:16:56 |
3:11 |
6:22 |
166 165-167 |
1058 |
0/0 |
| 12.50 |
1:20:06 |
3:09 |
6:19 |
167 165-168 |
1054 |
0/0 |
| 13.00 |
1:23:09 |
3:04 |
6:07 |
168 167-170 |
1028 |
0/0 |
| 13.49 |
1:59:12 |
36:03 |
1:13:24 |
96 72-171 |
7046 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:30 |
6:01 |
49.59% |
More |
| 800m |
3:01 |
6:04 |
56.10% |
More |
| 1km |
3:49 |
6:09 |
58.09% |
More |
| Mile |
6:11 |
6:11 |
62.18% |
More |
| 5k |
19:43 |
6:21 |
66.25% |
More |
| 5 miles |
31:54 |
6:23 |
66.73% |
More |
| 10k |
39:47 |
6:24 |
66.97% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:29 |
5:29 |
70.18 |
| 5km |
18:15 |
5:52 |
71.55 |
| 5M |
30:12 |
6:02 |
70.50 |
| 10km |
38:01 |
6:07 |
70.08 |
| 10M |
1:02:57 |
6:18 |
69.97 |
| Half |
1:23:47 |
6:24 |
69.04 |
| 20M |
2:11:10 |
6:34 |
69.89 |
| Mara |
2:54:36 |
6:40 |
70.01 |
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Good running you on your way back. Great results pb's for club, look forward to pub on tues, bloody running got me hooked , this wasn't meant to happen !