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Sun 30th Oct 2011 at 8:00am by miefd

Run > Race

  • cold
  • Time
    40:12
  • Miles
    6.27
  • Min/mi
    6:25
  • WAVA
    66.69
  • Cals
    238
  • BPM
    170
  • %MHR
    99.5
  • B/mi
    1091
  • Asc(m)
    83
  • Surface
    Road

Notes & Comments

10km PB! Marine Corps Marathon 10km race. Started on the National Mall, Washington DC, and finished at the Marine Corp memorial, next to Arlington Cemetery in Virginia.

6920 runners finished the race, I came 42nd! 39th / 2727 males, 8th/ 400 in the 30-34 year old category.

It was very cold; wore my Helly Hansen long sleeve top under my running shirt, and the thin North Face gloves. Also wore my calf compression sleeves. We stayed at the Capitol Hilton, two blocks from the White house. Walked to start. The temperature was OK when I started running. Aiming for a sub 40 minutes. Did not quite do it. Got very near the front of the pack before the start, and managed to quickly get into some space and going at race pace. It was so cold the concrete fly-overs were icy, several runners nearly slipped over. Had to go very carefully over these sections - there was probably about 4 sections of the course that were icy and I had to ease up over.

The finish line was at the top of a steep small hill - nasty way to finish the race!

Jill, Amie, & Lea all did the race too (59min, 52min & 46min respectively!). Walked back to the hotel from teh finish - took about an hour.

The Marine Corps Marathon also took place - the 10km route was effectively the last 10km of the marathon route.

Split Summary

====

1) - 1m - 5:51(5:51/m) - 207bpm avge - 241bpm max - 38cal

2) - 1m - 6:23(6:23/m) - 206bpm avge - 221bpm max - 40cal

3) - 1m - 6:30(6:30/m) - 181bpm avge - 216bpm max - 39cal

4) - 1m - 6:26(6:26/m) - 161bpm avge - 181bpm max - 38cal

5) - 1m - 6:22(6:22/m) - 140bpm avge - 158bpm max - 36cal

6) - 1m - 6:45(6:45/m) - 129bpm avge - 150bpm max - 37cal

7) - 0.27m - 1:53(6:54/m) - 120bpm avge - 133bpm max - 10cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.4%

Pace Zone: 5:00-5:19/mile: 1.7%

Pace Zone: 5:20-5:39/mile: 8.3%

Pace Zone: 5:40-5:59/mile: 14.7%

Pace Zone: 6:00-6:19/mile: 19.1%

Pace Zone: 6:20-6:39/mile: 20.1%

Pace Zone: 6:40-6:59/mile: 13.3%

Pace Zone: 7:00-7:19/mile: 9%

Pace Zone: 7:20-7:39/mile: 4.6%

Pace Zone: 7:40-7:59/mile: 2.2%

Pace Zone: 8:00-8:19/mile: 1.1%
5:51 6:23 6:30 6:26 6:22 6:45 1:53

Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 0 0 0 168 143-187 0 0/0
0.50 0 0 0 225 186-241 0 0/0
0.75 0 0 0 220 199-238 0 0/0
1.00 0 0 0 216 187-230 0 0/0
1.25 0 0 0 202 185-212 0 0/0
1.50 0 0 0 205 201-209 0 0/0
1.75 0 0 0 208 203-216 0 0/0
2.00 0 0 0 209 200-221 0 0/0
2.25 0 0 0 200 185-216 0 0/0
2.50 0 0 0 190 168-201 0 0/0
2.75 0 0 0 166 160-175 0 0/0
3.00 0 0 0 163 145-176 0 0/0
3.25 0 0 0 166 156-172 0 0/0
3.50 0 0 0 178 169-181 0 0/0
3.75 0 0 0 159 138-178 0 0/0
4.00 0 0 0 141 135-149 0 0/0
4.25 0 0 0 144 137-149 0 0/0
4.50 0 0 0 138 131-147 0 0/0
4.75 0 0 0 143 124-158 0 0/0
5.00 39 39 2:37 134 123-144 351 0/0
5.25 2:19 1:40 6:39 135 118-147 897 0/0
5.50 4:04 1:45 6:59 112 101-125 783 0/0
5.75 5:41 1:37 6:29 135 107-149 875 0/0
6.00 7:23 1:42 6:48 135 122-150 918 0/0
6.25 9:07 1:44 6:56 120 107-133 832 0/0
6.27 9:16 9 6:37 127 126-128 841 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    170 avge / 241 max Delete HR Trace
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:45 5:45 66.60
    5km 19:06 6:09 68.00
    5M 31:38 6:20 67.06
    10km 39:49 6:24 66.69
    10M 1:05:56 6:36 66.61
    Half 1:27:47 6:42 65.73
    20M 2:17:28 6:52 66.51
    Mara 3:03:02 6:59 66.61

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