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Sun 22nd Apr 2012 at 9:00am by Smout

Run > Race
  • Time
    3:09:09
  • Miles
    26.40
  • Min/mi
    7:10
  • Pacing
    92.5%
  • WAVA
    69.43
  • Cals
    2860
  • BPM
    183
  • %MHR
    90.6
  • B/mi
    1311
  • Asc(m)
    205
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 7:14(7:14/m) - 162bpm avge - 175bpm max - 106cal

2) - 1m - 7:15(7:15/m) - 175bpm avge - 179bpm max - 108cal

3) - 1m - 6:59(6:59/m) - 174bpm avge - 179bpm max - 108cal

4) - 1m - 7:08(7:08/m) - 174bpm avge - 180bpm max - 109cal

5) - 1m - 7:09(7:09/m) - 177bpm avge - 182bpm max - 107cal

6) - 1m - 7:14(7:14/m) - 179bpm avge - 182bpm max - 109cal

7) - 1m - 7:12(7:12/m) - 180bpm avge - 184bpm max - 108cal

8) - 1m - 7:10(7:10/m) - 180bpm avge - 184bpm max - 109cal

9) - 1m - 7:09(7:09/m) - 180bpm avge - 185bpm max - 107cal

10) - 1m - 7:14(7:14/m) - 180bpm avge - 184bpm max - 110cal

11) - 1m - 7:10(7:10/m) - 181bpm avge - 185bpm max - 107cal

12) - 1m - 7:13(7:13/m) - 182bpm avge - 186bpm max - 109cal

13) - 1m - 7:15(7:15/m) - 184bpm avge - 187bpm max - 108cal

14) - 1m - 7:13(7:13/m) - 184bpm avge - 187bpm max - 109cal

15) - 1m - 7:13(7:13/m) - 183bpm avge - 188bpm max - 110cal

16) - 1m - 6:55(6:55/m) - 186bpm avge - 189bpm max - 107cal

Tunnel
17) - 1m - 7:09(7:09/m) - 186bpm avge - 189bpm max - 108cal

18) - 1m - 7:01(7:01/m) - 188bpm avge - 190bpm max - 110cal

19) - 1m - 7:28(7:28/m) - 188bpm avge - 190bpm max - 117cal

Garmin map shows "shortcuts" here so wasn't quite this slow
20) - 1m - 6:59(6:59/m) - 188bpm avge - 191bpm max - 105cal

21) - 1m - 7:13(7:13/m) - 188bpm avge - 191bpm max - 108cal

22) - 1m - 7:10(7:10/m) - 190bpm avge - 192bpm max - 109cal

23) - 1m - 7:15(7:15/m) - 190bpm avge - 191bpm max - 109cal

24) - 1m - 6:40(6:40/m) - 190bpm avge - 193bpm max - 106cal

Tunnel which I think affected both 24 an 25 as defo wasn't slowing down!
25) - 1m - 7:44(7:44/m) - 191bpm avge - 193bpm max - 105cal

26) - 1m - 6:59(6:59/m) - 191bpm avge - 195bpm max - 109cal

Cramp starting to kick in from right hamstring so just kept it a version of comfy. Had to let Speedy Goth sail bye while in a dark moment an slowly catch but too late an she finish under a different clock. Well Done!
27) - 0.4m - 2:48(7:03/m) - 195bpm avge - 196bpm max - 43cal

Heart Rate Zone Summary

====

HR Zone: 45-155bpm (Sub 70%): 0.6%

HR Zone: 155-163bpm (71-75%): 0.9%

HR Zone: 163-171bpm (76-80%): 1.7%

HR Zone: 171-178bpm (81-85%): 17.2%

HR Zone: 178-186bpm (86-90%): 42.4%

HR Zone: 186-194bpm (91-95%): 36.1%

HR Zone: 194-202bpm (96-100%): 1.1%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.8%

Pace Zone: 6:00-6:19/mile: 3.1%

Pace Zone: 6:20-6:39/mile: 7.6%

Pace Zone: 6:40-6:59/mile: 17.5%

Pace Zone: 7:00-7:19/mile: 27.6%

Pace Zone: 7:20-7:39/mile: 19.8%

Pace Zone: 7:40-7:59/mile: 9.1%

Pace Zone: 8:00-8:19/mile: 3.3%

Pace Zone: 8:20-8:39/mile: 1.8%

Pace Zone: 8:40-8:59/mile: 1.2%
7:14 7:15 6:59 7:08 7:09 7:14 7:12 7:10 7:09 7:14 7:10 7:13 7:15 7:13 7:13 6:55 7:09 7:01 7:28 6:59 7:13 7:10 7:15 6:40 7:44 6:59 2:48
Max71
You fecking rock, you really do.

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 7:13 7:13 7:13 159 79-175 1148 0/0
2.00 14:28 7:15 7:15 175 170-179 1268 0/0
3.00 21:27 6:59 6:59 174 171-178 1215 0/0
4.00 28:35 7:08 7:08 174 168-180 1241 0/0
5.00 35:44 7:09 7:09 177 174-182 1266 0/0
6.00 42:58 7:14 7:14 179 175-182 1296 0/0
7.00 50:11 7:12 7:12 180 178-183 1297 0/0
8.00 57:20 7:10 7:10 180 173-184 1289 0/0
9.00 1:04:31 7:10 7:10 180 176-185 1290 0/0
10.00 1:11:45 7:15 7:15 181 177-184 1311 0/0
11.00 1:18:55 7:10 7:10 181 178-184 1298 0/0
12.00 1:26:08 7:13 7:13 182 179-186 1313 0/0
13.00 1:33:23 7:15 7:15 183 180-187 1326 0/0
14.00 1:40:36 7:13 7:13 184 182-187 1327 0/0
15.00 1:47:48 7:13 7:13 183 180-188 1320 0/0
16.00 1:54:43 6:55 6:55 186 183-189 1286 0/0
17.00 2:01:52 7:09 7:09 186 182-188 1329 0/0
18.00 2:08:53 7:01 7:01 188 186-190 1319 0/0
19.00 2:16:21 7:28 7:28 188 184-190 1403 0/0
20.00 2:23:20 6:59 6:59 189 182-191 1320 0/0
21.00 2:30:32 7:13 7:13 188 185-191 1355 0/0
22.00 2:37:42 7:10 7:10 190 187-192 1361 0/0
23.00 2:44:58 7:15 7:15 190 188-191 1379 0/0
24.00 2:51:51 6:53 6:53 190 185-193 1308 0/0
25.00 2:59:22 7:31 7:31 191 189-193 1437 0/0
26.00 3:06:21 6:59 6:59 191 186-194 1334 0/0
26.39 3:09:09 2:48 7:13 195 193-196 1406 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    183 avge / 196 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:55 53.90% More
    800m 3:11 6:24 59.36% More
    1km 4:04 6:33 60.54% More
    Mile 6:41 6:41 63.02% More
    5k 21:53 7:03 63.94% More
    5 miles 35:33 7:07 64.76% More
    10k 44:14 7:07 65.28% More
    10 miles 1:11:38 7:10 66.14% More
    Half 1:33:57 7:10 67.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 74.41
    5km 19:05 6:09 73.31
    5M 31:47 6:21 72.43
    10km 40:08 6:28 71.94
    10M 1:06:50 6:41 70.89
    Half 1:29:15 6:49 70.06
    20M 2:20:28 7:01 69.89
    Mara 3:07:37 7:10 69.41

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