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Sun 23rd Mar 2014 at 10:00am by DazzaB

Run > Race
  • Time
    37:31
  • Miles
    6.21
  • Min/mi
    6:02
  • Pacing
    85.4%
  • WAVA
    77.23
  • BPM
    164
  • %MHR
    89.6
  • B/mi
    991
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

EASTLEIGH 10K

Split Summary
===
1) 1m - 5:42(5:42/m) 163/169bpm
2) 1m - 5:57(5:57/m) 163/166bpm
3) 1m - 6:03(6:03/m) 162/167bpm
4) 1m - 6:28(6:28/m) 166/168bpm
5) 1m - 6:00(6:00/m) 166/168bpm
6) 1m - 6:08(6:08/m) 164/167bpm
7) 0.19m - 1:12(6:08/m) 167/169bpm

PB including emergency stop taking 31 seconds after about 5k!! Could be due to two thermogenic caps from Bulk Powders taken 1 hour before race with can low cal Kick.

2 days rest beforehand with only walking over the hill. Used compression dynaband on legs day before quite a lot.

No static stretching before start just dynamic and getting fast twitch firing up.
5:42 5:57 6:03 6:28 6:00 6:08 1:12

Map
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Multigraph

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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 1:24 1:24 5:34 154 95-168 859 3/1
0.50 2:51 1:27 5:48 167 165-169 969 3/0
0.75 4:16 1:26 5:43 166 165-167 950 2/2
1.00 5:41 1:25 5:39 164 162-167 926 2/2
1.25 7:08 1:27 5:48 165 162-166 956 1/0
1.50 8:38 1:30 6:00 164 162-166 984 2/1
1.75 10:07 1:29 5:56 162 161-164 961 0/1
2.00 11:37 1:29 5:58 162 161-163 966 1/1
2.25 13:11 1:35 6:18 163 161-166 1027 9/0
2.50 14:49 1:38 6:30 163 159-166 1060 11/1
2.75 16:13 1:24 5:37 160 157-162 898 0/13
3.00 17:39 1:26 5:46 163 161-167 940 1/4
3.25 19:10 1:31 6:02 166 164-168 1002 1/4
3.50 21:09 1:59 7:57 165 157-167 1311 2/2
3.75 22:39 1:30 6:01 167 165-168 1005 0/2
4.00 24:09 1:29 5:57 165 163-168 983 1/3
4.25 25:40 1:31 6:06 165 164-167 1006 1/0
4.50 27:10 1:30 6:01 166 165-167 998 1/0
4.75 28:40 1:30 6:00 167 166-168 1001 1/1
5.00 30:08 1:28 5:52 165 163-166 969 1/1
5.25 31:41 1:32 6:09 164 162-167 1009 0/2
5.50 33:13 1:33 6:12 163 162-165 1009 2/0
5.75 34:44 1:31 6:02 165 164-167 997 1/2
6.00 36:18 1:34 6:15 164 163-166 1026 0/0
6.19 37:30 1:12 6:09 167 165-169 1026 3/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    164 avge / 169 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 4:41 4:41 89.56
    5km 17:03 5:29 83.68
    5M 29:19 5:52 79.17
    10km 37:33 6:03 77.17
    10M 1:04:33 6:27 74.16
    Half 1:27:48 6:42 71.57
    20M 2:22:11 7:07 70.03
    Mara 3:13:24 7:23 68.65

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