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Sun 17th Jul 2011 at 11:00am by Kaine

Run > Race

  • breezy
  • Time
    38:01
  • Miles
    6.27
  • Min/mi
    6:04
  • Pacing
    93.5%
  • WAVA
    71.38
  • Cals
    721
  • BPM
    176
  • %MHR
    96.1
  • B/mi
    1067
  • Asc(m)
    191
  • Surface
    Road

Notes & Comments

DB Max Castle Coombe 10K. Started quick at the front and soon had to drive myself to settle into a more sensible rate around 5:45/M. Feeling good for the first 1/3rd of the circuit at 5:40/Ms before rounding into the headwind, which saw the rate climb the wrong side of 6:00/Ms too often. Still felt that sub 37:00 was on halfway into the race, but saw it slip. With 1K to go I saw that the average pace was 6:04, so I knew it had gone. Final measurement was 6.27M, so a little over, which meant my 38:00 dead would be 37:something over an accurate distance. Small comfort for a fairly good time, with which I can only feel disappointed when I'd hoped for a new PB.

Split Summary

====

1) - 1m - 5:35(5:35/m) - 172bpm avge - 179bpm max - 115cal

2) - 1m - 5:58(5:58/m) - 178bpm avge - 181bpm max - 115cal

3) - 1m - 6:02(6:02/m) - 178bpm avge - 181bpm max - 114cal

4) - 1m - 6:25(6:25/m) - 178bpm avge - 180bpm max - 116cal

5) - 1m - 6:01(6:01/m) - 176bpm avge - 179bpm max - 114cal

6) - 1m - 6:29(6:29/m) - 177bpm avge - 178bpm max - 116cal

7) - 0.27m - 1:32(5:41/m) - 176bpm avge - 178bpm max - 31cal

Heart Rate Zone Summary

====

HR Zone: 43-141bpm (Sub 70%): 1.2%

HR Zone: 141-148bpm (71-75%): 0.4%

HR Zone: 148-155bpm (76-80%): 0.4%

HR Zone: 155-162bpm (81-85%): 0.4%

HR Zone: 162-169bpm (86-90%): 1.4%

HR Zone: 169-176bpm (91-95%): 15.1%

HR Zone: 176-183bpm (96-100%): 81.1%

Pace Zone Summary

====

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

Pace Zone: 5:00-5:19/mile: 5.6%

Pace Zone: 5:20-5:39/mile: 11%

Pace Zone: 5:40-5:59/mile: 26.9%

Pace Zone: 6:00-6:19/mile: 29.3%

Pace Zone: 6:20-6:39/mile: 13.9%

Pace Zone: 6:40-6:59/mile: 9%

Pace Zone: 7:00-7:19/mile: 2%
5:35 5:58 6:02 6:25 6:01 6:29 1:32

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Multigraph

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  • Elev
  • HR
  • B/mi
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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 1:19 1:19 5:18 156 123-173 826 0/0
0.50 2:45 1:26 5:42 175 173-177 998 0/0
0.75 4:10 1:25 5:39 178 177-179 1005 0/0
1.00 5:36 1:26 5:44 177 175-178 1014 0/0
1.25 7:04 1:29 5:54 176 175-177 1039 0/0
1.50 8:33 1:29 5:56 178 176-181 1055 0/0
1.75 10:04 1:31 6:04 179 177-181 1087 0/0
2.00 11:33 1:29 5:56 180 178-181 1067 0/0
2.25 13:09 1:36 6:23 179 178-181 1142 0/0
2.50 14:39 1:30 6:00 178 177-179 1067 0/0
2.75 16:06 1:27 5:48 176 174-177 1021 0/0
3.00 17:35 1:29 5:56 177 176-178 1050 0/0
3.25 19:06 1:31 6:03 178 177-179 1076 0/0
3.50 20:40 1:35 6:19 179 178-180 1130 0/0
3.75 22:21 1:41 6:43 178 176-180 1196 0/0
4.00 24:00 1:39 6:37 177 176-178 1171 0/0
4.25 25:36 1:36 6:23 176 173-178 1122 0/0
4.50 27:02 1:26 5:43 175 173-176 1000 0/0
4.75 28:31 1:29 5:56 175 175-177 1037 0/0
5.00 30:01 1:31 6:02 177 176-178 1069 0/0
5.25 31:35 1:34 6:16 177 176-178 1110 0/0
5.50 33:16 1:41 6:43 177 176-178 1189 0/0
5.75 34:52 1:36 6:22 177 176-177 1128 0/0
6.00 36:30 1:38 6:34 176 175-177 1155 0/0
6.25 37:55 1:25 5:41 176 173-178 999 0/0
6.27 38:02 7 6:08 178 178-178 1093 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    176 avge / 181 max Delete HR Trace
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:19 5:19 73.29
    5km 17:54 5:46 73.96
    5M 29:49 5:58 72.13
    10km 37:39 6:04 71.39
    10M 1:02:43 6:16 70.80
    Half 1:23:47 6:24 69.57
    20M 2:11:53 6:36 70.03
    Mara 2:56:11 6:43 69.90
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