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Time
2:28:51
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Miles 20.12
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Min/mi 7:24
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Pacing
96.7%
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WAVA
69.09
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Cals
2213
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BPM
176
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%MHR
92.8
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B/mi 1305
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Asc(m)
160
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Surface
Road
Edinburgh -> North Berwick race.
Strategy at start was to try and stick as close as possible to 7m30s miles. All bar 3 within 10s. Slowest on hill in to Gullane at 15m (7m36s - fastest was blast to the finish at mile 20 (7m 07s).
Started counting scalps from 4 miles. Had taken 23 by time 250m from the end. Thought guy ahead (Portobello) was too far away, then thought "I'm wearing a Falkirk Vics shirt...do it proud and go get him!" Sprinted past him with 50m to go
Great race and a good confidence-builder before Edinburgh marathon.
Split Summary
===
1) 1m - 7:23(7:24/m) - 92cal - 161/171bpm - 8.12/8.95mph
2) 1m - 7:28(7:28/m) - 109cal - 170/176bpm - 8.03/8.61mph
3) 1m - 7:22(7:22/m) - 107cal - 172/185bpm - 8.14/8.72mph
4) 1m - 7:26(7:26/m) - 107cal - 186/227bpm - 8.07/8.6mph
5) 1m - 7:23(7:23/m) - 107cal - 186/208bpm - 8.12/9.44mph
6) 1m - 7:25(7:25/m) - 108cal - 172/187bpm - 8.08/8.66mph
7) 1m - 7:30(7:30/m) - 107cal - 169/186bpm - 8/8.76mph
8) 1m - 7:27(7:27/m) - 107cal - 169/176bpm - 8.04/8.71mph
9) 1m - 7:24(7:24/m) - 107cal - 170/173bpm - 8.1/8.69mph
10) 1m - 7:23(7:23/m) - 107cal - 171/173bpm - 8.13/9.02mph
11) 1m - 7:21(7:21/m) - 106cal - 172/183bpm - 8.17/8.98mph
12) 1m - 7:17(7:17/m) - 109cal - 175/179bpm - 8.23/8.69mph
13) 1m - 7:25(7:25/m) - 111cal - 175/183bpm - 8.08/8.95mph
14) 1m - 7:22(7:22/m) - 110cal - 177/184bpm - 8.14/8.74mph
15) 1m - 7:36(7:36/m) - 120cal - 180/184bpm - 7.9/8.51mph
16) 1m - 7:27(7:27/m) - 116cal - 180/182bpm - 8.06/9.04mph
17) 1m - 7:31(7:31/m) - 120cal - 182/185bpm - 7.97/8.78mph
18) 1m - 7:15(7:15/m) - 115cal - 181/186bpm - 8.28/9.39mph
19) 1m - 7:34(7:34/m) - 121cal - 182/185bpm - 7.93/8.44mph
20) 1m - 7:07(7:07/m) - 115cal - 183/188bpm - 8.43/10.03mph
21) 0.12m - 44(5:59/m) - 12cal - 190/194bpm - 10.03/11.19mph
Pace Zone Summary
===
Pace Zone: 6:20-6:39/m: 1%
Pace Zone: 6:40-6:59/m: 4.1%
Pace Zone: 7:00-7:19/m: 29.9%
Pace Zone: 7:20-7:39/m: 46.8%
Pace Zone: 7:40-7:59/m: 14.3%
Pace Zone: 8:00-8:19/m: 1.3%
Heart Rate Zone Summary
===
HR Zone: 162-169 (81-85%): 11.5%
HR Zone: 169-176 (86-90%): 36.7%
HR Zone: 176-183 (91-95%): 28.8%
HR Zone: 183-190 (96-100%): 13.3%
Max Speed
===
11.19mph
Strategy at start was to try and stick as close as possible to 7m30s miles. All bar 3 within 10s. Slowest on hill in to Gullane at 15m (7m36s - fastest was blast to the finish at mile 20 (7m 07s).
Started counting scalps from 4 miles. Had taken 23 by time 250m from the end. Thought guy ahead (Portobello) was too far away, then thought "I'm wearing a Falkirk Vics shirt...do it proud and go get him!" Sprinted past him with 50m to go
Great race and a good confidence-builder before Edinburgh marathon.
Split Summary
===
1) 1m - 7:23(7:24/m) - 92cal - 161/171bpm - 8.12/8.95mph
2) 1m - 7:28(7:28/m) - 109cal - 170/176bpm - 8.03/8.61mph
3) 1m - 7:22(7:22/m) - 107cal - 172/185bpm - 8.14/8.72mph
4) 1m - 7:26(7:26/m) - 107cal - 186/227bpm - 8.07/8.6mph
5) 1m - 7:23(7:23/m) - 107cal - 186/208bpm - 8.12/9.44mph
6) 1m - 7:25(7:25/m) - 108cal - 172/187bpm - 8.08/8.66mph
7) 1m - 7:30(7:30/m) - 107cal - 169/186bpm - 8/8.76mph
8) 1m - 7:27(7:27/m) - 107cal - 169/176bpm - 8.04/8.71mph
9) 1m - 7:24(7:24/m) - 107cal - 170/173bpm - 8.1/8.69mph
10) 1m - 7:23(7:23/m) - 107cal - 171/173bpm - 8.13/9.02mph
11) 1m - 7:21(7:21/m) - 106cal - 172/183bpm - 8.17/8.98mph
12) 1m - 7:17(7:17/m) - 109cal - 175/179bpm - 8.23/8.69mph
13) 1m - 7:25(7:25/m) - 111cal - 175/183bpm - 8.08/8.95mph
14) 1m - 7:22(7:22/m) - 110cal - 177/184bpm - 8.14/8.74mph
15) 1m - 7:36(7:36/m) - 120cal - 180/184bpm - 7.9/8.51mph
16) 1m - 7:27(7:27/m) - 116cal - 180/182bpm - 8.06/9.04mph
17) 1m - 7:31(7:31/m) - 120cal - 182/185bpm - 7.97/8.78mph
18) 1m - 7:15(7:15/m) - 115cal - 181/186bpm - 8.28/9.39mph
19) 1m - 7:34(7:34/m) - 121cal - 182/185bpm - 7.93/8.44mph
20) 1m - 7:07(7:07/m) - 115cal - 183/188bpm - 8.43/10.03mph
21) 0.12m - 44(5:59/m) - 12cal - 190/194bpm - 10.03/11.19mph
Pace Zone Summary
===
Pace Zone: 6:20-6:39/m: 1%
Pace Zone: 6:40-6:59/m: 4.1%
Pace Zone: 7:00-7:19/m: 29.9%
Pace Zone: 7:20-7:39/m: 46.8%
Pace Zone: 7:40-7:59/m: 14.3%
Pace Zone: 8:00-8:19/m: 1.3%
Heart Rate Zone Summary
===
HR Zone: 162-169 (81-85%): 11.5%
HR Zone: 169-176 (86-90%): 36.7%
HR Zone: 176-183 (91-95%): 28.8%
HR Zone: 183-190 (96-100%): 13.3%
Max Speed
===
11.19mph
7:23 7:28 7:22 7:26 7:23 7:25 7:30 7:27 7:24 7:23 7:21 7:17 7:25 7:22 7:36 7:27 7:31 7:15 7:34 7:07 44
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Great work mate. Well done!
Well done, nice splits
great run, well done, defo did the vest proud
Nice work slogger...Looking in good condition for Edinburgh!!
Great running and excellent finish!