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Thu 21st May 2009 at 7:00pm by Craig

Run > Race

Weston Prom Run 9/9

0 👍

Time
30:52
Miles
5.07
Min/mi
6:05
Pacing
95.8%
WAVA
69.25
Cals
720
BPM
186
%MHR
100.2
B/mi
1134
Asc(m)
132
Surface
Road

Notes & Comments

Weston Prom Race

Arrived pretty late and had to sprint to register. Felt pretty decent for the first three miles, but couldn't push it towards the end and sort of gave up when I realised that sub-30 was off. Very windy on the prom, which made it tough.
17th out of 175

Split Summary

====

1) - 1m - 6:01(6:01/m) - 179bpm avge - 184bpm max - 141cal

2) - 1m - 6:00(6:00/m) - 187bpm avge - 189bpm max - 142cal

3) - 1m - 6:03(6:03/m) - 188bpm avge - 190bpm max - 142cal

4) - 1m - 6:10(6:10/m) - 189bpm avge - 190bpm max - 143cal

5) - 1m - 6:11(6:11/m) - 190bpm avge - 192bpm max - 142cal

6) - 0.07m - 26(6:17/m) - 191bpm avge - 191bpm max - 10cal

Heart Rate Zone Summary

====

HR Zone: 50-152bpm (Sub 70%): 0.9%

HR Zone: 152-160bpm (71-75%): 0.1%

HR Zone: 160-167bpm (76-80%): 0.4%

HR Zone: 167-174bpm (81-85%): 1.1%

HR Zone: 174-181bpm (86-90%): 4.9%

HR Zone: 181-189bpm (91-95%): 55.2%

HR Zone: 189-196bpm (96-100%): 37.5%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.4%

Pace Zone: 5:00-5:19/mile: 5%

Pace Zone: 5:20-5:39/mile: 13%

Pace Zone: 5:40-5:59/mile: 24.6%

Pace Zone: 6:00-6:19/mile: 22.3%

Pace Zone: 6:20-6:39/mile: 15.6%

Pace Zone: 6:40-6:59/mile: 8.8%

Pace Zone: 7:00-7:19/mile: 3.8%

Pace Zone: 7:20-7:39/mile: 2.1%

6:01 6:00 6:03 6:10 6:11 26

Pace

94%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:28	1:28	5:53	166 119-180	976	0/0
0.50	2:59	1:30	6:01	182 180-183	1096	0/0
0.75	4:28	1:29	5:57	183 181-184	1089	0/0
1.00	6:02	1:34	6:16	183 181-184	1146	0/0
1.25	7:33	1:31	6:03	185 184-187	1121	0/0
1.50	8:59	1:26	5:46	188 187-189	1083	0/0
1.75	10:31	1:32	6:07	187 186-188	1143	0/0
2.00	12:02	1:31	6:05	187 186-188	1138	0/0
2.25	13:32	1:30	5:59	187 185-188	1120	0/0
2.50	15:03	1:31	6:04	188 187-189	1139	0/0
2.75	16:32	1:29	5:56	189 188-190	1122	0/0
3.00	18:05	1:33	6:14	187 186-188	1165	0/0
3.25	19:38	1:33	6:10	188 186-189	1160	0/0
3.50	21:09	1:31	6:05	189 188-189	1151	0/0
3.75	22:44	1:35	6:20	189 189-190	1198	0/0
4.00	24:16	1:31	6:06	189 187-190	1152	0/0
4.25	25:48	1:32	6:09	189 188-191	1161	0/0
4.50	27:21	1:33	6:12	189 188-190	1171	0/0
4.75	28:55	1:34	6:16	189 189-190	1183	0/0
5.00	30:26	1:32	6:07	190 189-192	1162	0/0
5.07	30:53	27	6:40	191 191-191	1272	0/0

Heart

186/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 132m, Range 0m, Flat prediction 30:52

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	51.18%	More
800m	2:54	5:51	58.03%	More
1km	3:40	5:54	60.72%	More
Mile	5:58	5:58	64.83%	More
5k	18:44	6:02	68.42%	More
5 miles	30:25	6:05	69.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:18	5:18	72.96
5km	18:08	5:50	70.69
5M	30:24	6:05	69.30
10km	38:30	6:12	68.57
10M	1:04:31	6:27	67.04
Half	1:26:30	6:36	65.90
20M	2:16:55	6:51	65.54
Mara	3:03:32	7:00	65.65

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