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Sun 11th Jul 2010 at 11:00am by swerver
Run > Race
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Time
46:23
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Miles
6.21
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Min/mi
7:28
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WAVA
57.25
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Cals
728
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Asc(m)
42
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Surface
Mixed
Notes & Comments
Split Summary
====
1) - 1m - 6:50(6:50/m) - 181bpm avge - 190bpm max - 116cal
2) - 1m - 7:19(7:19/m) - 191bpm avge - 194bpm max - 120cal
3) - 1m - 7:30(7:30/m) - 190bpm avge - 193bpm max - 120cal
4) - 1m - 8:03(8:03/m) - 189bpm avge - 193bpm max - 119cal
5) - 1m - 7:50(7:50/m) - 189bpm avge - 192bpm max - 121cal
6) - 1m - 8:02(8:02/m) - 189bpm avge - 197bpm max - 118cal
7) - 0.13m - 50(6:22/m) - 198bpm avge - 200bpm max - 14cal
Heart Rate Zone Summary
====
HR Zone: 60-165bpm (Sub 70%): 2.1%
HR Zone: 165-173bpm (71-75%): 0.4%
HR Zone: 173-180bpm (76-80%): 1%
HR Zone: 180-188bpm (81-85%): 20.8%
HR Zone: 188-195bpm (86-90%): 73%
HR Zone: 195-203bpm (91-95%): 2.7%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.2%
Pace Zone: 5:40-5:59/mile: 1.9%
Pace Zone: 6:00-6:19/mile: 4.3%
Pace Zone: 6:20-6:39/mile: 6.2%
Pace Zone: 6:40-6:59/mile: 12.8%
Pace Zone: 7:00-7:19/mile: 14.1%
Pace Zone: 7:20-7:39/mile: 13.2%
Pace Zone: 7:40-7:59/mile: 11%
Pace Zone: 8:00-8:19/mile: 11.1%
Pace Zone: 8:20-8:39/mile: 8.5%
Pace Zone: 8:40-8:59/mile: 5.1%
Pace Zone: 9:00-9:19/mile: 3.6%
Pace Zone: 9:20-9:39/mile: 1.8%
Pace Zone: 10:20-10:39/mile: 1.2%
Bushy 10k, was hoping to do a PB and beat 43.23 esp. while trying out new shiny ST racers (which absolutely no one noticed!). Weather very hot so knew it would be tough. Plan was to aim 6.50m/m which is 10sec per mile quicker than pb and 7 sec slower than 5k pace. First mile spot on then it all went a bit wrong, really struggled and after second mile realised that I wasn't anywhere near where I wanted to do so gave up mentally. Glad of water stops and on the second one heyjude, donron and Dave B went past me, shortly after Simon G went past, didn't really care by then to be honest. Had a brief good bit through the woods but generally not happy. Managed a little sprint towards the end and thought no one was near but a strider flew past and no distance left to catch her back up ! Really well organised race and a good goody bag and supply of water throughout (much needed in the heat) A great win for Paulhalford and I think we had three in the top six mens and Eli won the ladies with Scoops coming third, by far the biggest turnout of clubs there. Didn't stop for long after as had to get back for a meal. Need to work on short speed work as really struggled and felt like I was on empty.
6:50 7:19 7:30 8:03 7:50 8:02 50
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Not good
breezy
v warm
Sometimes a plan just doesn't come together! There will be other 10k and a triathlon by the sound of it
Well done!! Thanks for your comments!! I think you did just amazing too.... Sometimes it's best not to go for a time??
well ran Mick.... oh and the write up is pretty impressive too, hope your meal was yummy !
Don't lose faith in the racers - it was the heat. You must have noticed some difference by wearing them? Perhaps they're not that light. Well done anyway.
they were ok about 100g lighter than normal shoes, will try again on handicap on tues
A tough challenge to get a PB in that heat, well done though.It will all come good another day.
It was hearing how light Jons shoes were that gave you a downer on the trainers!- or maybe we should have muddied them! Don't worry - knowing you it will be a storming race next time -temp far too hot today and you started off flying -bring on cooler weather!
Time you got back on a structured training plan now, to improve your times, instead of "dabbling"!!
not often i say this but i agree with old man,pb,s dont just happen when you want them they take plannin.