Run > Race

Stranraer HM.16th, 1st M40 (except SBA). Pretty pleased with that, better run than last year. Flat first 2m, slight climb in 3, larger one in 4, then undulating all the way until 11m and a flat/slightly downhill last 2m. Fell off pace/effort slightly around 8m (?) but John A coming up alongside got me pushing again, and finished well - fancied I needed around a 20:00 5km from 10m marker to sneak an 85:xx, and managed 19:48 by the looks of it.
HR lower than ever for a HM - guess I'll need to invest in some harder pace work later in summer to make use of the improving engine (or maybe I'm losing bpm with age, one of the two ;-)).

Split Summary

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1) - 1m - 6:24(6:24/m) - 148bpm avge - 157bpm max - 120cal

2) - 1m - 6:33(6:33/m) - 155bpm avge - 158bpm max - 121cal

3) - 1m - 6:39(6:39/m) - 157bpm avge - 161bpm max - 122cal

4) - 1m - 6:46(6:46/m) - 156bpm avge - 159bpm max - 121cal

5) - 1m - 6:36(6:36/m) - 153bpm avge - 158bpm max - 122cal

6) - 1m - 6:40(6:40/m) - 154bpm avge - 159bpm max - 121cal

7) - 1m - 6:31(6:31/m) - 155bpm avge - 159bpm max - 121cal

8) - 1m - 6:42(6:42/m) - 155bpm avge - 159bpm max - 122cal

9) - 1m - 6:28(6:28/m) - 154bpm avge - 161bpm max - 121cal

10) - 1m - 6:32(6:32/m) - 155bpm avge - 157bpm max - 121cal

11) - 1m - 6:27(6:27/m) - 157bpm avge - 161bpm max - 121cal

12) - 1m - 6:28(6:28/m) - 157bpm avge - 160bpm max - 120cal

13) - 1m - 6:16(6:16/m) - 159bpm avge - 163bpm max - 120cal

14) - 0.13m - 46(5:45/m) - 164bpm avge - 165bpm max - 15cal

Heart Rate Zone Summary

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HR Zone: 45-140bpm (Sub 70%): 1.6%

HR Zone: 140-146bpm (71-75%): 0.7%

HR Zone: 146-153bpm (76-80%): 11.7%

HR Zone: 153-160bpm (81-85%): 77.5%

HR Zone: 160-167bpm (86-90%): 8.5%

Pace Zone Summary

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Pace Zone: 5:20-5:39/mile: 2.6%

Pace Zone: 5:40-5:59/mile: 8.5%

Pace Zone: 6:00-6:19/mile: 19.4%

Pace Zone: 6:20-6:39/mile: 29.8%

Pace Zone: 6:40-6:59/mile: 23.1%

Pace Zone: 7:00-7:19/mile: 9.4%

Pace Zone: 7:20-7:39/mile: 3.8%