13-11-2011, 01:53 AM
Hey TheEd,
Just did a 15km run straight after a 100km ride and it was an undulating course. I remember running off the bike I used to find really hard, but I didn't today which is weird because 100km for me is not exactly a short ride.
Anyway, spilts are as follows:
km pace av HR max HR
1 5:42.9 145 158
2 5:43.5 156 159
3 4:50.6 155 158
4 4:57.3 155 160
5 5:13.5 157 160
6 5:16.8 158 161
7 5:26.4 158 163
8 6:19.8 158 162
9 5:29.8 155 160
10 5:14.5 157 160
11 5:24.9 159 160
12 5:36.8 159 162
13 7:02.3 157 158
14 4:58.9 157 161
15 5:20.7 158 162
total 15.01km, time 1:22:42.8 elevation gain 171m, av HR 156, max HR 163, pace 5:30.5
Pretty happy with that considering it was straight after my ride and the ground was undulating. On flat ground I seemed to be comfortable at about 5:14/km.
Just did a 15km run straight after a 100km ride and it was an undulating course. I remember running off the bike I used to find really hard, but I didn't today which is weird because 100km for me is not exactly a short ride.
Anyway, spilts are as follows:
km pace av HR max HR
1 5:42.9 145 158
2 5:43.5 156 159
3 4:50.6 155 158
4 4:57.3 155 160
5 5:13.5 157 160
6 5:16.8 158 161
7 5:26.4 158 163
8 6:19.8 158 162
9 5:29.8 155 160
10 5:14.5 157 160
11 5:24.9 159 160
12 5:36.8 159 162
13 7:02.3 157 158
14 4:58.9 157 161
15 5:20.7 158 162
total 15.01km, time 1:22:42.8 elevation gain 171m, av HR 156, max HR 163, pace 5:30.5
Pretty happy with that considering it was straight after my ride and the ground was undulating. On flat ground I seemed to be comfortable at about 5:14/km.