Run > Race

Frampton 10K

plan was 3 miles at 7:15 and a negative split if possible for 45mins. Tail wind and felt good so allowed myself to go a little quicker.

Last 3 miles contained, played pick off the guy in front as if he were Cadel Evans....second 3 miles were 23 seconds quicker, and smashed the last 0.2.

I've read about this negative split stuff, now I understand it definately works. Had no idea I was in that shape, as on a training run I stuggle to do 3 miles at 7mm.

Split Summary

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1) - 1m - 6:54(6:54/m) - 170bpm avge - 179bpm max - 84cal

2) - 1m - 7:01(7:01/m) - 174bpm avge - 179bpm max - 87cal

3) - 1m - 6:49(6:50/m) - 177bpm avge - 182bpm max - 87cal

4) - 1m - 6:52(6:52/m) - 172bpm avge - 177bpm max - 87cal

5) - 1m - 6:47(6:48/m) - 176bpm avge - 179bpm max - 87cal

6) - 1m - 6:42(6:42/m) - 176bpm avge - 177bpm max - 88cal

7) - 0.21m - 1:19(6:25/m) - 179bpm avge - 184bpm max - 17cal

Heart Rate Zone Summary

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HR Zone: 54-152bpm (Sub 70%): 3.1%

HR Zone: 152-159bpm (71-75%): 0.8%

HR Zone: 159-166bpm (76-80%): 2.1%

HR Zone: 166-173bpm (81-85%): 16.7%

HR Zone: 173-180bpm (86-90%): 72.2%

HR Zone: 180-187bpm (91-95%): 5.2%

Pace Zone Summary

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Pace Zone: 5:40-5:59/mile: 2.1%

Pace Zone: 6:00-6:19/mile: 5.2%

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

Pace Zone: 6:40-6:59/mile: 35.6%

Pace Zone: 7:00-7:19/mile: 25.1%

Pace Zone: 7:20-7:39/mile: 7.3%

Pace Zone: 7:40-7:59/mile: 2.1%