Good
-
Time
43:23
-
Miles 6.21
-
Min/mi 6:59
-
WAVA
61.05
-
Cals
730
-
Asc(m)
42
-
Surface
Road
Split Summary
====
1) - 1m - 6:33(6:33/m) - 181bpm avge - 190bpm max - 114cal
2) - 1m - 6:55(6:55/m) - 191bpm avge - 193bpm max - 118cal
3) - 1m - 7:03(7:03/m) - 192bpm avge - 193bpm max - 118cal
4) - 1m - 7:01(7:01/m) - 192bpm avge - 193bpm max - 118cal
5) - 1m - 7:13(7:13/m) - 192bpm avge - 193bpm max - 119cal
6) - 1m - 7:19(7:19/m) - 194bpm avge - 196bpm max - 119cal
7) - 0.21m - 1:18(6:13/m) - 196bpm avge - 200bpm max - 24cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 2.2%
HR Zone: 165-173bpm (71-75%): 0.5%
HR Zone: 173-180bpm (76-80%): 1.2%
HR Zone: 180-188bpm (81-85%): 8.8%
HR Zone: 188-195bpm (86-90%): 81.7%
HR Zone: 195-203bpm (91-95%): 5.6%
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 3.6%
Pace Zone: 6:00-6:19/mile: 7.4%
Pace Zone: 6:20-6:39/mile: 14.7%
Pace Zone: 6:40-6:59/mile: 21.4%
Pace Zone: 7:00-7:19/mile: 25%
Pace Zone: 7:20-7:39/mile: 11.1%
Pace Zone: 7:40-7:59/mile: 9.1%
Pace Zone: 8:00-8:19/mile: 3.6%
Ely 10K a PB by 54secs, 14th of the year and have PB at every distnace raced. Started off a little quick but knew the start was fast and got some seconds in the bank. happy at 5k time but slowed during last 5k hard work but should be able to improve next year and the 5k and 5mile splits were both faster than current pb times. Was third WJ in and thats more to do with people who turned up but I don't care third is third ! Been a great year and happy with how I have progressed roll on next year more training and quicker times, big thanks to OM for advice and help along with all other WJ's who have also helped. Happy New Year to all
====
1) - 1m - 6:33(6:33/m) - 181bpm avge - 190bpm max - 114cal
2) - 1m - 6:55(6:55/m) - 191bpm avge - 193bpm max - 118cal
3) - 1m - 7:03(7:03/m) - 192bpm avge - 193bpm max - 118cal
4) - 1m - 7:01(7:01/m) - 192bpm avge - 193bpm max - 118cal
5) - 1m - 7:13(7:13/m) - 192bpm avge - 193bpm max - 119cal
6) - 1m - 7:19(7:19/m) - 194bpm avge - 196bpm max - 119cal
7) - 0.21m - 1:18(6:13/m) - 196bpm avge - 200bpm max - 24cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 2.2%
HR Zone: 165-173bpm (71-75%): 0.5%
HR Zone: 173-180bpm (76-80%): 1.2%
HR Zone: 180-188bpm (81-85%): 8.8%
HR Zone: 188-195bpm (86-90%): 81.7%
HR Zone: 195-203bpm (91-95%): 5.6%
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 3.6%
Pace Zone: 6:00-6:19/mile: 7.4%
Pace Zone: 6:20-6:39/mile: 14.7%
Pace Zone: 6:40-6:59/mile: 21.4%
Pace Zone: 7:00-7:19/mile: 25%
Pace Zone: 7:20-7:39/mile: 11.1%
Pace Zone: 7:40-7:59/mile: 9.1%
Pace Zone: 8:00-8:19/mile: 3.6%
Ely 10K a PB by 54secs, 14th of the year and have PB at every distnace raced. Started off a little quick but knew the start was fast and got some seconds in the bank. happy at 5k time but slowed during last 5k hard work but should be able to improve next year and the 5k and 5mile splits were both faster than current pb times. Was third WJ in and thats more to do with people who turned up but I don't care third is third ! Been a great year and happy with how I have progressed roll on next year more training and quicker times, big thanks to OM for advice and help along with all other WJ's who have also helped. Happy New Year to all
6:33 6:55 7:03 7:01 7:13 7:19 1:18
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Wow 3rd WJ in and a PB, Big Congrats and well done you.
sub -7s as well. congrats
Well done ! Been dying to see how you got on. A really well deserved PB and wot a fantastic time! Just keep getting better and better!
Well done Swerver, you've done really well - you've done the work though not me. Its been a good 2009, but there's more to come and you'll do new PB's in 2010. Very well done!!