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Sat 3rd Dec 2011 at 9:00am by Kaine

Run > Race
  • Amazing
  • windy
  • Time
    4:27:12
  • Miles
    26.66
  • Min/mi
    10:01
  • Pacing
    40.4%
  • WAVA
    46.13
  • Cals
    2996
  • BPM
    154
  • %MHR
    84.3
  • B/mi
    1546
  • Asc(m)
    2063
  • Surface
    Trail

Notes & Comments

MS - Sat 5M (40:00) easy, Sun 22M (165:00) slow.

Endurancelife Coastal Trail Series - Dorset.
An incredible event in a spectacular setting. Extraordinary ascents (5098ft in all!) and knee-crunching descents. Pace was entirely dictated by the terrain, starting strong and steady and feeling so through until 20ish miles when the route seemed to take a continued gradual ascent into a headwind for around 4 miles. From here it was a case of focusing on the ground 2m in front of me and switching to auto-pilot. Incedible feeling of elation and emotion once completed. NAILS.

Split Summary

====

1) - 1m - 8:40(8:40/m) - 153bpm avge - 170bpm max - 113cal

2) - 1m - 8:02(8:02/m) - 161bpm avge - 174bpm max - 116cal

3) - 1m - 8:12(8:12/m) - 165bpm avge - 175bpm max - 119cal

4) - 1m - 9:43(9:43/m) - 168bpm avge - 175bpm max - 113cal

5) - 1m - 7:23(7:23/m) - 157bpm avge - 167bpm max - 119cal

6) - 1m - 12:02(12:03/m) - 160bpm avge - 173bpm max - 100cal

7) - 1m - 10:18(10:18/m) - 156bpm avge - 166bpm max - 113cal

8) - 1m - 12:29(12:29/m) - 147bpm avge - 166bpm max - 101cal

9) - 1m - 9:05(9:05/m) - 150bpm avge - 162bpm max - 117cal

10) - 1m - 11:41(11:41/m) - 153bpm avge - 166bpm max - 112cal

11) - 1m - 14:04(14:04/m) - 151bpm avge - 165bpm max - 105cal

12) - 1m - 11:38(11:39/m) - 147bpm avge - 166bpm max - 106cal

13) - 1m - 8:28(8:28/m) - 149bpm avge - 162bpm max - 114cal

14) - 1m - 11:18(11:18/m) - 160bpm avge - 167bpm max - 107cal

15) - 1m - 9:38(9:38/m) - 152bpm avge - 165bpm max - 114cal

16) - 1m - 8:14(8:14/m) - 151bpm avge - 160bpm max - 119cal

17) - 1m - 14:30(14:30/m) - 152bpm avge - 166bpm max - 109cal

18) - 1m - 8:52(8:53/m) - 159bpm avge - 166bpm max - 118cal

19) - 1m - 10:05(10:05/m) - 149bpm avge - 165bpm max - 112cal

20) - 1m - 10:47(10:48/m) - 160bpm avge - 167bpm max - 112cal

21) - 1m - 9:08(9:08/m) - 160bpm avge - 165bpm max - 117cal

22) - 1m - 10:12(10:12/m) - 154bpm avge - 164bpm max - 113cal

23) - 1m - 7:58(7:58/m) - 155bpm avge - 159bpm max - 117cal

24) - 1m - 8:41(8:41/m) - 156bpm avge - 161bpm max - 115cal

25) - 1m - 8:02(8:02/m) - 151bpm avge - 160bpm max - 116cal

26) - 1m - 10:38(10:38/m) - 150bpm avge - 160bpm max - 110cal

27) - 0.67m - 7:22(11:01/m) - 151bpm avge - 160bpm max - 69cal

Heart Rate Zone Summary

====

HR Zone: 39-140bpm (Sub 70%): 9.8%

HR Zone: 140-147bpm (71-75%): 10.7%

HR Zone: 147-154bpm (76-80%): 19.9%

HR Zone: 154-161bpm (81-85%): 37%

HR Zone: 161-169bpm (86-90%): 18%

HR Zone: 169-176bpm (91-95%): 4.6%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 2%

Pace Zone: 6:40-6:59/mile: 3.8%

Pace Zone: 7:00-7:19/mile: 6.1%

Pace Zone: 7:20-7:39/mile: 7.5%

Pace Zone: 7:40-7:59/mile: 6.5%

Pace Zone: 8:00-8:19/mile: 5.9%

Pace Zone: 8:20-8:39/mile: 6.1%

Pace Zone: 8:40-8:59/mile: 5.5%

Pace Zone: 9:00-9:19/mile: 4.6%

Pace Zone: 9:20-9:39/mile: 4.7%

Pace Zone: 9:40-9:59/mile: 4.5%

Pace Zone: 10:00-10:19/mile: 3.7%

Pace Zone: 10:20-10:39/mile: 2.9%

Pace Zone: 10:40-10:59/mile: 2.4%

Pace Zone: 11:00-11:19/mile: 1.8%

Pace Zone: 11:20-11:39/mile: 1.6%

Pace Zone: 11:40-11:59/mile: 1.5%

Pace Zone: 12:00-12:19/mile: 1.5%

Pace Zone: 12:20-12:39/mile: 1.2%
8:40 8:02 8:12 9:43 7:23 12:02 10:18 12:29 9:05 11:41 14:04 11:38 8:28 11:18 9:38 8:14 14:30 8:52 10:05 10:47 9:08 10:12 7:58 8:41 8:02 10:38 7:22
timda
looks like you took down martin yelling!!

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.
1.00 0 0 0 153 92-167 0 0/0
2.00 0 0 0 161 148-174 0 0/0
3.00 0 0 0 166 159-175 0 0/0
4.00 3:43 3:43 3:43 168 161-175 624 0/0
5.00 11:07 7:24 7:24 156 148-167 1154 0/0
6.00 23:09 12:02 12:02 160 137-172 1926 0/0
7.00 33:27 10:18 10:18 156 128-166 1607 0/0
8.00 45:54 12:27 12:27 147 115-166 1830 0/0
9.00 55:01 9:07 9:07 150 132-162 1368 0/0
10.00 1:06:42 11:41 11:41 152 140-166 1777 0/0
11.00 1:20:50 14:07 14:07 151 128-164 2133 0/0
12.00 1:32:24 11:34 11:34 146 123-166 1689 0/0
13.00 1:40:53 8:30 8:30 148 135-162 1257 0/0
14.00 1:52:11 11:18 11:18 160 148-167 1807 0/0
15.00 2:01:48 9:37 9:37 152 125-165 1461 0/0
16.00 2:10:05 8:17 8:17 151 136-160 1251 0/0
17.00 2:24:34 14:29 14:29 152 127-166 2201 0/0
18.00 2:33:26 8:52 8:52 159 152-166 1411 0/0
19.00 2:43:32 10:06 10:06 149 131-165 1505 0/0
20.00 2:54:20 10:49 10:49 160 149-167 1729 0/0
21.00 3:03:31 9:11 9:11 161 154-164 1477 0/0
22.00 3:13:39 10:08 10:08 153 121-161 1551 0/0
23.00 3:21:38 7:59 7:59 155 149-159 1236 0/0
24.00 3:30:17 8:40 8:40 156 151-161 1351 0/0
25.00 3:38:21 8:03 8:03 151 143-160 1216 0/0
26.00 3:48:58 10:38 10:38 149 141-159 1583 0/0
26.66 3:56:19 7:21 11:05 151 137-159 1674 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 175 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:38 45.62% More
    800m 3:20 6:42 51.67% More
    1km 4:11 6:45 54.19% More
    Mile 7:17 7:17 54.07% More
    5k 25:11 8:06 52.57% More
    5 miles 43:12 8:38 49.86% More
    10k 54:51 8:50 49.01% More
    10 miles 1:35:26 9:33 46.09% More
    Half 2:06:02 9:37 46.35% More
    20 miles 3:24:25 10:13 44.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 49.87
    5km 26:39 8:35 49.66
    5M 44:24 8:53 48.52
    10km 56:03 9:01 47.95
    10M 1:33:21 9:20 47.12
    Half 2:04:43 9:31 46.46
    20M 3:16:19 9:49 46.07
    Mara 4:22:16 10:01 46.04
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