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Mon 4th May 2009 at 8:00am by Rodders
Run > General
-
Time
3:11:31
-
Miles
26.31
-
Min/mi
7:17
-
Pacing
92.3%
-
WAVA
64.62
-
Cals
3888
-
BPM
160
-
%MHR
84.1
-
B/mi
1163
-
Asc(m)
255
-
Hillscore
16
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 6:35(6:35/m) - 185bpm avge - 204bpm max - 144cal
2) - 1m - 6:41(6:41/m) - 163bpm avge - 194bpm max - 148cal
3) - 1m - 6:51(6:51/m) - 163bpm avge - 170bpm max - 147cal
4) - 1m - 6:51(6:51/m) - 160bpm avge - 166bpm max - 147cal
5) - 1m - 6:57(6:57/m) - 159bpm avge - 164bpm max - 147cal
6) - 1m - 6:58(6:58/m) - 159bpm avge - 164bpm max - 146cal
7) - 1m - 6:53(6:53/m) - 162bpm avge - 167bpm max - 149cal
8) - 1m - 7:16(7:16/m) - 164bpm avge - 168bpm max - 149cal
9) - 1m - 7:11(7:11/m) - 162bpm avge - 169bpm max - 147cal
10) - 1m - 7:15(7:15/m) - 162bpm avge - 169bpm max - 148cal
11) - 1m - 6:52(6:52/m) - 159bpm avge - 169bpm max - 147cal
12) - 1m - 7:09(7:09/m) - 163bpm avge - 167bpm max - 147cal
13) - 1m - 7:18(7:18/m) - 163bpm avge - 166bpm max - 149cal
14) - 1m - 7:15(7:15/m) - 161bpm avge - 165bpm max - 147cal
15) - 1m - 6:46(6:46/m) - 150bpm avge - 155bpm max - 148cal
16) - 1m - 7:06(7:06/m) - 157bpm avge - 166bpm max - 148cal
17) - 1m - 7:08(7:08/m) - 158bpm avge - 163bpm max - 145cal
18) - 1m - 7:27(7:27/m) - 160bpm avge - 162bpm max - 149cal
19) - 1m - 7:21(7:21/m) - 160bpm avge - 163bpm max - 149cal
20) - 1m - 7:44(7:44/m) - 158bpm avge - 162bpm max - 150cal
21) - 1m - 7:49(7:49/m) - 157bpm avge - 159bpm max - 149cal
22) - 1m - 7:27(7:27/m) - 158bpm avge - 160bpm max - 150cal
23) - 1m - 7:49(7:49/m) - 157bpm avge - 160bpm max - 149cal
24) - 1m - 8:00(8:00/m) - 157bpm avge - 160bpm max - 149cal
25) - 1m - 8:21(8:21/m) - 154bpm avge - 158bpm max - 148cal
26) - 1m - 8:10(8:10/m) - 150bpm avge - 154bpm max - 148cal
27) - 0.31m - 2:23(7:42/m) - 152bpm avge - 158bpm max - 44cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 3.8%
Pace Zone: 6:20-6:39/mile: 9.6%
Pace Zone: 6:40-6:59/mile: 18.1%
Pace Zone: 7:00-7:19/mile: 21%
Pace Zone: 7:20-7:39/mile: 17.8%
Pace Zone: 7:40-7:59/mile: 12%
Pace Zone: 8:00-8:19/mile: 6.4%
Pace Zone: 8:20-8:39/mile: 4.6%
Pace Zone: 8:40-8:59/mile: 2.1%
Pace Zone: 9:00-9:19/mile: 1.2%
6:35 6:41 6:51 6:51 6:57 6:58 6:53 7:16 7:11 7:15 6:52 7:09 7:18 7:15 6:46 7:06 7:08 7:27 7:21 7:44 7:49 7:27 7:49 8:00 8:21 8:10 2:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
6:35 |
6:35 |
6:35 |
180 80-204 |
1184 |
7/10 |
2.00 |
13:15 |
6:41 |
6:41 |
163 158-193 |
1089 |
2/3 |
3.00 |
20:06 |
6:51 |
6:51 |
163 151-170 |
1116 |
16/18 |
4.00 |
26:57 |
6:51 |
6:51 |
160 153-165 |
1096 |
6/7 |
5.00 |
33:54 |
6:57 |
6:57 |
159 157-164 |
1104 |
1/4 |
6.00 |
40:52 |
6:58 |
6:58 |
159 155-164 |
1107 |
8/4 |
7.00 |
47:45 |
6:53 |
6:53 |
162 156-167 |
1116 |
8/3 |
8.00 |
55:01 |
7:16 |
7:16 |
164 159-168 |
1192 |
12/6 |
9.00 |
1:02:12 |
7:11 |
7:11 |
162 158-168 |
1163 |
17/1 |
10.00 |
1:09:27 |
7:15 |
7:15 |
162 155-169 |
1175 |
19/1 |
11.00 |
1:16:19 |
6:52 |
6:52 |
159 151-169 |
1091 |
4/18 |
12.00 |
1:23:27 |
7:09 |
7:09 |
163 158-166 |
1165 |
18/3 |
13.00 |
1:30:46 |
7:18 |
7:18 |
163 161-166 |
1190 |
23/2 |
14.00 |
1:38:01 |
7:15 |
7:15 |
161 152-165 |
1167 |
22/9 |
15.00 |
1:44:46 |
6:46 |
6:46 |
151 145-154 |
1021 |
0/54 |
16.00 |
1:51:52 |
7:06 |
7:06 |
156 146-166 |
1107 |
7/21 |
17.00 |
1:59:01 |
7:08 |
7:08 |
158 153-163 |
1128 |
4/17 |
18.00 |
2:06:27 |
7:27 |
7:27 |
160 158-162 |
1191 |
7/4 |
19.00 |
2:13:49 |
7:21 |
7:21 |
160 157-163 |
1177 |
6/2 |
20.00 |
2:21:33 |
7:44 |
7:44 |
158 156-161 |
1222 |
2/6 |
21.00 |
2:29:21 |
7:49 |
7:49 |
157 153-159 |
1227 |
1/3 |
22.00 |
2:36:48 |
7:27 |
7:27 |
157 155-160 |
1169 |
10/8 |
23.00 |
2:44:37 |
7:49 |
7:49 |
157 154-159 |
1228 |
4/5 |
24.00 |
2:52:37 |
8:00 |
8:00 |
157 154-160 |
1257 |
12/5 |
25.00 |
3:00:58 |
8:21 |
8:21 |
154 150-158 |
1285 |
12/13 |
26.00 |
3:09:08 |
8:10 |
8:10 |
150 144-154 |
1224 |
2/11 |
26.31 |
3:11:32 |
2:24 |
7:43 |
152 149-158 |
1173 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:13 |
49.80% |
More |
800m |
3:12 |
6:27 |
55.31% |
More |
1km |
4:02 |
6:29 |
57.89% |
More |
Mile |
6:31 |
6:31 |
61.68% |
More |
5k |
20:47 |
6:41 |
65.09% |
More |
5 miles |
33:50 |
6:46 |
64.95% |
More |
10k |
42:19 |
6:49 |
64.74% |
More |
10 miles |
1:09:26 |
6:57 |
64.64% |
More |
Half |
1:31:29 |
6:59 |
65.18% |
More |
20 miles |
2:21:32 |
7:05 |
65.20% |
More |
Mara |
3:10:44 |
7:17 |
64.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:59 |
5:59 |
67.16 |
5km |
19:54 |
6:24 |
67.97 |
5M |
32:57 |
6:35 |
66.70 |
10km |
41:29 |
6:41 |
66.04 |
10M |
1:08:41 |
6:52 |
65.34 |
Half |
1:31:27 |
6:59 |
64.68 |
20M |
2:23:13 |
7:10 |
64.43 |
Mara |
3:10:40 |
7:17 |
64.60 |
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