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Sun 1st Apr 2012 at 8:00am by Little Nemo

Run > Race

Kingston Breakfast Run - 16 miles

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Time
2:52:26
Miles
15.70
Min/mi
10:59
Pacing
95.9%
WAVA
48.14
Cals
1642
BPM
157
%MHR
82
B/mi
1720
Asc(m)
95
Surface
Road

Notes & Comments

Kingston 15.7 Miler

Split Summary

====

1) - 1m - 10:57(10:57/m) - 140bpm avge - 160bpm max - 103cal

2) - 1m - 11:09(11:09/m) - 146bpm avge - 165bpm max - 106cal

3) - 1m - 11:10(11:10/m) - 149bpm avge - 153bpm max - 105cal

4) - 1m - 11:04(11:04/m) - 154bpm avge - 165bpm max - 105cal

5) - 0.08m - 52(11:21/m) - 157bpm avge - 159bpm max - 7cal

6) - 1m - 11:00(11:01/m) - 155bpm avge - 159bpm max - 105cal

7) - 1m - 10:59(10:59/m) - 156bpm avge - 162bpm max - 105cal

8) - 1m - 10:55(10:55/m) - 156bpm avge - 160bpm max - 105cal

9) - 1m - 10:58(10:59/m) - 158bpm avge - 167bpm max - 105cal

10) - 1m - 11:18(11:18/m) - 156bpm avge - 167bpm max - 105cal

11) - 1m - 11:04(11:04/m) - 156bpm avge - 160bpm max - 105cal

12) - 1m - 10:59(10:59/m) - 158bpm avge - 165bpm max - 105cal

13) - 0.04m - 30(11:53/m) - 160bpm avge - 162bpm max - 5cal

14) - 1m - 11:04(11:04/m) - 163bpm avge - 168bpm max - 103cal

15) - 1m - 11:17(11:18/m) - 163bpm avge - 167bpm max - 105cal

16) - 0.04m - 25(10:11/m) - 164bpm avge - 165bpm max - 4cal

17) - 1m - 10:45(10:45/m) - 162bpm avge - 166bpm max - 104cal

18) - 1m - 10:38(10:38/m) - 166bpm avge - 170bpm max - 104cal

19) - 0.54m - 5:22(9:56/m) - 170bpm avge - 181bpm max - 56cal

Heart Rate Zone Summary

====

HR Zone: 55-150bpm (Sub 70%): 17.5%

HR Zone: 150-157bpm (71-75%): 30.4%

HR Zone: 157-164bpm (76-80%): 33.5%

HR Zone: 164-171bpm (81-85%): 17.1%

HR Zone: 171-177bpm (86-90%): 1.2%

HR Zone: 177-184bpm (91-95%): 0.2%

10:57 11:09 11:10 11:04 52 11:00 10:59 10:55 10:58 11:18 11:04 10:59 30 11:04 11:17 25 10:45 10:38 5:22

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.
0.50	5:29	5:29	10:57	134 90-147	1468	0/0
1.00	10:55	5:26	10:53	146 135-160	1589	0/0
1.50	16:26	5:31	11:01	146 141-165	1609	0/0
2.00	22:04	5:38	11:16	146 144-148	1646	0/0
2.50	27:41	5:37	11:14	149 147-153	1673	0/0
3.00	33:14	5:33	11:06	149 146-152	1655	0/0
3.50	38:50	5:36	11:12	154 148-164	1724	0/0
4.00	44:19	5:30	10:59	155 149-165	1703	0/0
4.50	49:53	5:34	11:07	156 151-159	1734	0/0
5.00	55:21	5:28	10:56	155 152-158	1695	0/0
5.50	1:00:57	5:36	11:13	156 146-161	1749	0/0
6.00	1:06:21	5:24	10:48	156 152-162	1684	0/0
6.50	1:11:51	5:30	11:00	155 152-160	1704	0/0
7.00	1:17:15	5:24	10:47	157 153-160	1693	0/0
7.50	1:22:48	5:34	11:07	157 153-160	1746	0/0
8.00	1:28:12	5:24	10:48	158 154-163	1706	0/0
8.50	1:33:57	5:45	11:30	160 151-167	1839	0/0
9.00	1:39:32	5:35	11:10	154 152-158	1719	0/0
9.50	1:45:06	5:35	11:09	155 150-160	1729	0/0
10.00	1:50:37	5:31	11:02	156 153-159	1721	0/0
10.50	1:56:11	5:34	11:07	157 155-163	1746	0/0
11.00	2:01:36	5:25	10:51	159 154-165	1724	0/0
11.50	2:07:13	5:37	11:15	160 155-168	1799	0/0
12.00	2:12:37	5:24	10:48	164 158-168	1771	0/0
12.50	2:18:16	5:38	11:16	163 158-167	1838	0/0
13.00	2:23:52	5:36	11:13	162 159-166	1816	0/0
13.50	2:29:30	5:38	11:16	161 155-166	1814	0/0
14.00	2:34:46	5:16	10:31	163 160-166	1715	0/0
14.50	2:40:10	5:24	10:48	164 162-168	1771	0/0
15.00	2:45:26	5:17	10:33	167 164-169	1762	0/0
15.50	2:50:35	5:09	10:18	168 164-172	1731	0/0
15.70	2:52:27	1:52	9:25	174 169-181	1637	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
157 avge / 181 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:38	38.13%	More
800m	4:55	9:54	40.85%	More
1km	6:12	9:58	42.28%	More
Mile	10:10	10:10	43.80%	More
5k	33:11	10:41	46.86%	More
5 miles	54:04	10:49	46.92%	More
10k	1:07:30	10:52	47.05%	More
10 miles	1:49:21	10:56	47.75%	More
Half	2:23:39	10:58	47.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	54.38
5km	28:42	9:14	54.17
5M	48:36	9:43	52.20
10km	1:01:49	9:57	51.38
10M	1:44:40	10:28	49.88
Half	2:21:07	10:46	48.26
20M	3:45:25	11:16	47.41
Mara	5:03:56	11:36	46.49

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