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Sun 16th Aug 2009 at 9:00am by SpeedofaRock

Run > Race
  • v warm
  • Time
    1:00:48
  • Miles
    6.21
  • Min/mi
    9:47
  • Pacing
    87.9%
  • WAVA
    43.56
  • Cals
    864
  • BPM
    173
  • %MHR
    101.4
  • B/mi
    1697
  • Asc(m)
    352
  • Surface
    Road

Notes & Comments

10k Personal Best :D

Set off abit too fast, and had water in the 4th mile, but pleased all the same, nearly under 1hr!

Split Summary

====

1) - 1m - 9:18(9:18/m) - 168bpm avge - 174bpm max - 136cal

2) - 1m - 9:44(9:44/m) - 172bpm avge - 175bpm max - 139cal

3) - 1m - 9:58(9:58/m) - 173bpm avge - 176bpm max - 139cal

4) - 1m - 10:28(10:28/m) - 173bpm avge - 176bpm max - 138cal

5) - 1m - 9:21(9:21/m) - 175bpm avge - 179bpm max - 141cal

6) - 1m - 10:08(10:08/m) - 178bpm avge - 183bpm max - 140cal

7) - 0.21m - 1:51(8:47/m) - 183bpm avge - 187bpm max - 31cal

Heart Rate Zone Summary

====

HR Zone: 55-150bpm (Sub 70%): 1.4%

HR Zone: 150-156bpm (71-75%): 0.2%

HR Zone: 156-163bpm (76-80%): 0.5%

HR Zone: 163-170bpm (81-85%): 7.1%

HR Zone: 170-177bpm (86-90%): 69.9%

HR Zone: 177-183bpm (91-95%): 19.4%

HR Zone: 183-190bpm (96-100%): 1.6%

Pace Zone Summary

====

Pace Zone: 6:40-6:59/mile: 1.4%

Pace Zone: 7:00-7:19/mile: 1.5%

Pace Zone: 7:20-7:39/mile: 2.9%

Pace Zone: 7:40-7:59/mile: 2.8%

Pace Zone: 8:00-8:19/mile: 2.9%

Pace Zone: 8:20-8:39/mile: 5.1%

Pace Zone: 8:40-8:59/mile: 6.6%

Pace Zone: 9:00-9:19/mile: 8.9%

Pace Zone: 9:20-9:39/mile: 8.3%

Pace Zone: 9:40-9:59/mile: 11.3%

Pace Zone: 10:00-10:19/mile: 9.8%

Pace Zone: 10:20-10:39/mile: 6.9%

Pace Zone: 10:40-10:59/mile: 6.8%

Pace Zone: 11:00-11:19/mile: 4.4%

Pace Zone: 11:20-11:39/mile: 3%

Pace Zone: 11:40-11:59/mile: 2.5%

Pace Zone: 12:00-12:19/mile: 2.6%

Pace Zone: 12:20-12:39/mile: 1.3%

Pace Zone: 13:00-13:19/mile: 1.1%
9:18 9:44 9:58 10:28 9:21 10:08 1:51

Map
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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
Multi Graph Loading...
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 2:13 2:13 8:53 154 125-171 1367 0/0
0.50 4:22 2:08 8:34 171 170-173 1464 0/0
0.75 6:48 2:26 9:44 171 170-173 1664 0/0
1.00 9:17 2:29 9:58 171 169-173 1704 0/0
1.25 11:44 2:27 9:48 170 168-171 1665 0/0
1.50 14:13 2:29 9:54 172 169-173 1704 0/0
1.75 16:37 2:24 9:36 172 171-174 1653 0/0
2.00 19:01 2:25 9:39 173 171-175 1669 0/0
2.25 21:26 2:24 9:37 171 168-173 1645 0/0
2.50 24:01 2:35 10:21 174 171-176 1801 0/0
2.75 26:27 2:26 9:44 172 171-175 1674 0/0
3.00 28:59 2:33 10:10 173 172-174 1760 0/0
3.25 31:28 2:28 9:53 173 172-174 1710 0/0
3.50 34:00 2:32 10:10 173 172-176 1758 0/0
3.75 36:43 2:43 10:53 170 165-176 1850 0/0
4.00 39:27 2:44 10:56 174 172-176 1901 0/0
4.25 41:38 2:11 8:44 175 174-176 1528 0/0
4.50 44:02 2:23 9:33 174 172-176 1662 0/0
4.75 46:25 2:24 9:35 173 169-176 1659 0/0
5.00 48:49 2:24 9:36 177 175-178 1698 0/0
5.25 51:37 2:48 11:11 178 175-181 1991 0/0
5.50 53:45 2:08 8:32 179 176-181 1528 0/0
5.75 56:18 2:33 10:10 180 178-183 1831 0/0
6.00 58:58 2:40 10:40 177 175-180 1888 0/0
6.21 1:00:48 1:50 8:39 183 177-188 1584 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    173 avge / 187 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 37.34% More
    800m 4:18 8:38 39.26% More
    1km 5:29 8:49 40.66% More
    Mile 9:13 9:13 42.13% More
    5k 30:00 9:40 43.01% More
    5 miles 48:47 9:45 43.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:42 8:42 44.60
    5km 29:05 9:22 44.38
    5M 48:16 9:39 43.84
    10km 1:00:50 9:47 43.54
    10M 1:40:59 10:06 42.93
    Half 2:14:37 10:17 42.42
    20M 3:31:15 10:34 42.51
    Mara 4:41:38 10:45 42.78
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