Sun 30th Jan 2011 at 10:00am by Rich963

Run > Race

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Time
33:58
Miles
5.02
Min/mi
6:46
Pacing
91.4%
WAVA
62.54
Cals
684
BPM
162
%MHR
92.2
B/mi
1098
Asc(m)
80
Hillscore
5
Surface
Road

Notes & Comments

Ashby 5

Aim was to start fairly gently in the hope of having something left at the end. Went pretty much according to plan, worst time for the distance, but given last week's 45, was pretty happy to be sub34 and 6th counter for the club with the legs holding up with no real injuries.

Split Summary

====

1) - 1m - 6:44(6:44/m) - 158bpm avge - 166bpm max - 134cal

2) - 1m - 7:10(7:10/m) - 161bpm avge - 164bpm max - 137cal

3) - 1m - 6:58(6:58/m) - 163bpm avge - 167bpm max - 138cal

4) - 1m - 6:33(6:33/m) - 164bpm avge - 169bpm max - 136cal

5) - 1m - 6:26(6:26/m) - 168bpm avge - 171bpm max - 136cal

6) - 0.02m - 8(7:46/m) - 171bpm avge - 171bpm max - 3cal

Heart Rate Zone Summary

====

HR Zone: 45-148bpm (Sub 70%): 3.1%

HR Zone: 148-155bpm (71-75%): 2.1%

HR Zone: 155-163bpm (76-80%): 33.8%

HR Zone: 163-170bpm (81-85%): 56.6%

HR Zone: 170-177bpm (86-90%): 4.4%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 2.4%

Pace Zone: 5:40-5:59/mile: 8.7%

Pace Zone: 6:00-6:19/mile: 17.1%

Pace Zone: 6:20-6:39/mile: 15.2%

Pace Zone: 6:40-6:59/mile: 18.4%

Pace Zone: 7:00-7:19/mile: 18.6%

Pace Zone: 7:20-7:39/mile: 8.4%

Pace Zone: 7:40-7:59/mile: 4.2%

Pace Zone: 8:00-8:19/mile: 2.6%

Pace Zone: 8:20-8:39/mile: 2.1%

6:44 7:10 6:58 6:33 6:26 8

Pace

31%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:37	1:37	6:29	136 97-159	882	3/4
0.50	3:17	1:40	6:41	163 160-165	1089	5/1
0.75	4:57	1:40	6:38	164 162-166	1089	4/1
1.00	6:43	1:46	7:05	164 162-166	1161	1/2
1.25	8:31	1:48	7:10	161 160-163	1154	5/0
1.50	10:17	1:47	7:07	161 159-163	1145	3/0
1.75	12:04	1:46	7:05	160 158-162	1134	10/0
2.00	13:53	1:49	7:17	162 160-164	1179	1/0
2.25	15:51	1:58	7:51	163 162-165	1280	13/0
2.50	17:30	1:40	6:39	164 162-166	1089	3/7
2.75	19:01	1:30	6:01	165 162-167	993	0/14
3.00	20:51	1:50	7:22	161 157-163	1185	8/1
3.25	22:40	1:49	7:16	163 160-165	1183	5/0
3.50	24:12	1:33	6:10	161 156-164	994	0/16
3.75	25:49	1:36	6:26	163 163-165	1048	0/7
4.00	27:24	1:35	6:19	167 165-169	1054	4/7
4.25	29:07	1:44	6:55	168 167-169	1162	8/0
4.50	30:41	1:34	6:17	167 165-170	1049	1/8
4.75	32:16	1:35	6:18	167 163-169	1053	0/4
5.00	33:49	1:33	6:12	170 169-171	1055	0/4
5.02	33:57	8	8:20	171 171-171	1425	0/0

Heart

162/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 80m, Range 47m, Flat prediction 32:27

Elevation Graph

Biggest Climbs (m)	Min/mi
37 1.8%	7:21
14 2.3%	7:30
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	64.64
5km	20:11	6:30	64.07
5M	33:49	6:46	62.55
10km	42:48	6:53	61.89
10M	1:11:42	7:10	61.13
Half	1:36:06	7:20	59.93
20M	2:32:02	7:36	60.03
Mara	3:23:44	7:47	59.74

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