Run > Race

Split Summary

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1) - 1m - 7:25(7:25/m) - 160bpm avge - 169bpm max - 111cal

2) - 1m - 7:29(7:29/m) - 166bpm avge - 170bpm max - 114cal

3) - 1m - 7:30(7:30/m) - 167bpm avge - 173bpm max - 114cal

4) - 1m - 7:30(7:30/m) - 168bpm avge - 173bpm max - 115cal

5) - 1m - 7:23(7:23/m) - 168bpm avge - 173bpm max - 114cal

6) - 1m - 7:23(7:23/m) - 163bpm avge - 170bpm max - 114cal

7) - 1m - 7:28(7:28/m) - 164bpm avge - 171bpm max - 114cal

8) - 1m - 7:21(7:21/m) - 167bpm avge - 172bpm max - 114cal

9) - 1m - 7:28(7:28/m) - 167bpm avge - 171bpm max - 115cal

10) - 1m - 7:29(7:29/m) - 166bpm avge - 170bpm max - 114cal

11) - 1m - 7:26(7:26/m) - 167bpm avge - 172bpm max - 114cal

12) - 1m - 7:28(7:28/m) - 168bpm avge - 174bpm max - 115cal

13) - 1m - 15:42(15:42/m) - 166bpm avge - 174bpm max - 5cal

14) - 1m - 4:08(4:08/m) - 173bpm avge - 178bpm max - 65cal

this was 19:50 for 2.47 miles??? 2 of which in the Mersey Tunnel
15) - 1m - 7:27(7:27/m) - 169bpm avge - 174bpm max - 114cal

16) - 1m - 7:20(7:21/m) - 170bpm avge - 178bpm max - 114cal

17) - 1m - 7:18(7:18/m) - 171bpm avge - 178bpm max - 115cal

18) - 1m - 7:59(7:59/m) - 173bpm avge - 178bpm max - 114cal UP PARLIAMENT STREET.

19) - 1m - 7:28(7:28/m) - 169bpm avge - 173bpm max - 115cal

20) - 1m - 7:32(7:32/m) - 171bpm avge - 175bpm max - 114cal

21) - 1m - 7:31(7:31/m) - 171bpm avge - 175bpm max - 115cal

22) - 1m - 7:32(7:32/m) - 172bpm avge - 176bpm max - 114cal

23) - 1m - 7:43(7:43/m) - 172bpm avge - 176bpm max - 115cal Started feeling it in legs
24) - 1m - 8:00(8:00/m) - 171bpm avge - 176bpm max - 114cal Stomach cramp / gas from too much bloody gel! and legs starting to go
25) - 1m - 7:48(7:49/m) - 169bpm avge - 173bpm max - 114cal

26) - 0.73m - 5:35(7:38/m) - 174bpm avge - 182bpm max - 83cal

Pleased with the pace I held to the end, felt slower than that, can't have looked pretty! 95% of what I was capable of on 90% perfect preparation.

7:30 miles is 3:16:30 averaged 7:34 and felt great to 22 miles. With a good winters base training, and more miles in the legs I can squeeze out a sub 3:10 next Spring.

Heart Rate Zone Summary

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HR Zone: 54-149bpm (Sub 70%): 2.8%

HR Zone: 149-156bpm (71-75%): 2.1%

HR Zone: 156-163bpm (76-80%): 5.2%

HR Zone: 163-170bpm (81-85%): 44%

HR Zone: 170-176bpm (86-90%): 43.9%

HR Zone: 176-183bpm (91-95%): 2%

Pace Zone Summary

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Pace Zone: 6:00-6:19/mile: 1.2%

Pace Zone: 6:20-6:39/mile: 3.1%

Pace Zone: 6:40-6:59/mile: 8.2%

Pace Zone: 7:00-7:19/mile: 20.1%

Pace Zone: 7:20-7:39/mile: 28.2%

Pace Zone: 7:40-7:59/mile: 17.6%

Pace Zone: 8:00-8:19/mile: 9.4%

Pace Zone: 8:20-8:39/mile: 4.5%

Pace Zone: 8:40-8:59/mile: 2.6%

Pace Zone: 9:00-9:19/mile: 1.5%