first day back at work...I want to mix things up with my fitness so it was back on the bike...
the stats:
start temp/humidity: 21.7/90%
start time: 7:41am
total distance: 15.07
total time: 39:40
avg speed: 22.8kph
total calories: 349
avg HR*: 143
*Time spent in HR Zones:
00:49 [Z1: 93-111]
04:14 [Z2: 112-130]
17:39 [Z3: 131-148]
17:44 [Z4: 149-167]
00:00 [Z5: 168-185]
Customs: Tim started 15secs behind me and caught up to me in 36secs...he's planning to run a "proper" 5k next week so that for the weeks after that he'll be chasing me!
good turnout in the humidity...
the stats:
start temp/humidity: 29.4/58%
start time: 12:27pm
total distance: 4.97
total time: 24:59
avg pace: 5:02
total calories: 287
avg HR*: 172 << too high for the pace I was running!!
*Time spent in HR Zones: 00:00 [Z1: 93-111]
00:10 [Z2: 112-130]
00:14 [Z3: 131-148]
03:19 [Z4: 149-167]
20:39 [Z5: 168-185]
1k splits: 4:38, 4:58, 5:10, 5:03, 5:11
Overall personal Customs Ranking: 188th/210
avg time: 23:48 (range: 21:35-30:12)
PB set 12/5/06
not sure I'll be riding home with this weather...and baseball may be off tomorrow!
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
3 comments:
Nice job with the discus last night. I didn't want to leave my comfy seat ;)
The high av HR today? It was hot, but... I'm thinking you're a bit out of top aerobic condition. The holiday? Anyway, one of the main stats that I like relating to aerobic condition is 'heart beats per km' (av HR x mins per km). The lower this number, the better. So, in this case we have 172 x 5.33 = 917 heart beats per km.
Now, this result depends on the individual of course. At a guess, a random elite female runner in a marathon would average, say, 155HR x 3.5 mins per km = 542 heart beats per km.
hmm, interesting HR stat...
there was a typo in the pace, should have been 5:02 not 5:20...so heart beats per km would be 866...compared to my last Customs before the trip - 781...
my Maui HM stat was 891...for comparison my HM PB stat back in May '09 was 830...
That's interesting. It's a good one to monitor. When you see that number coming down near 830 again you'll know you're in good shape.
The good thing about it is that it accommodates a range of efforts (one doesn't have to run hard to see a result). For example, 5:00 per km at AHR 168 = 840 beats per km, but you're in better aerobic shape if you happen to run 5:15 per km at AHR 155 (814 beats per km).
It's variable though for short and long runs... a 3k run is going to look better than a 20k because the HR takes a k or more to build up. I like to run 10k on the same course. The HR is also going to be higher than normal if it's hotter or more humid than 'normal'.
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