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Ian Williams aka Fetch
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Sun 13th Sep 2009 at 9:00am by Iain2008
Run > Race
Amazing
-
Time
1:47:15
-
Miles
13.16
-
Min/mi
8:09
-
Pacing
90.9%
-
WAVA
57.25
-
Cals
1799
-
BPM
156
-
%MHR
79.6
-
B/mi
1272
-
Asc(m)
208
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1.61km - 8:08(5:03/km) - 151bpm avge - 180bpm max - 134cal
2) - 1.61km - 7:59(4:58/km) - 153bpm avge - 177bpm max - 137cal
3) - 1.61km - 7:42(4:47/km) - 152bpm avge - 156bpm max - 137cal
4) - 1.61km - 7:59(4:57/km) - 153bpm avge - 161bpm max - 138cal
5) - 1.61km - 8:04(5:00/km) - 154bpm avge - 159bpm max - 136cal
6) - 1.61km - 8:18(5:09/km) - 159bpm avge - 165bpm max - 136cal
7) - 1.61km - 7:57(4:57/km) - 155bpm avge - 159bpm max - 138cal
8) - 1.61km - 8:19(5:10/km) - 156bpm avge - 162bpm max - 136cal
9) - 1.61km - 8:32(5:18/km) - 156bpm avge - 164bpm max - 137cal
10) - 1.61km - 8:00(4:58/km) - 159bpm avge - 164bpm max - 138cal
11) - 1.61km - 7:58(4:57/km) - 160bpm avge - 164bpm max - 137cal
12) - 1.61km - 8:15(5:08/km) - 161bpm avge - 165bpm max - 138cal
13) - 1.61km - 8:44(5:25/km) - 162bpm avge - 166bpm max - 136cal
14) - 0.26km - 1:19(5:03/km) - 164bpm avge - 166bpm max - 21cal
Heart Rate Zone Summary
====
HR Zone: 48-152bpm (Sub 70%): 15.5%
HR Zone: 152-159bpm (71-75%): 40.9%
HR Zone: 159-166bpm (76-80%): 40.3%
HR Zone: 166-174bpm (81-85%): 2.1%
HR Zone: 174-181bpm (86-90%): 1.2%
Pace Zone Summary
====
Pace Zone: 4:00-4:19/km: 3.8%
Pace Zone: 4:20-4:39/km: 13.4%
Pace Zone: 4:40-4:59/km: 27.5%
Pace Zone: 5:00-5:19/km: 23.9%
Pace Zone: 5:20-5:39/km: 14.9%
Pace Zone: 5:40-5:59/km: 8.1%
Pace Zone: 6:00-6:19/km: 3.6%
Pace Zone: 6:20-6:39/km: 1.8%
8:08 7:59 7:42 7:59 8:04 8:18 7:57 8:19 8:32 8:00 7:58 8:15 8:44 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:14 |
4:14 |
8:28 |
126 55-171 |
1067 |
2/7 |
1.00 |
8:09 |
3:55 |
7:50 |
171 160-180 |
1338 |
2/2 |
1.50 |
12:06 |
3:57 |
7:54 |
156 149-177 |
1234 |
14/3 |
2.00 |
16:08 |
4:02 |
8:04 |
150 144-159 |
1209 |
11/16 |
2.50 |
19:52 |
3:44 |
7:28 |
152 149-153 |
1135 |
3/9 |
3.00 |
23:49 |
3:58 |
7:55 |
153 150-156 |
1212 |
7/2 |
3.50 |
27:48 |
3:58 |
7:56 |
151 147-156 |
1199 |
1/7 |
4.00 |
31:47 |
3:59 |
7:59 |
155 144-160 |
1237 |
16/2 |
4.50 |
35:46 |
3:59 |
7:59 |
155 151-159 |
1237 |
7/22 |
5.00 |
39:51 |
4:04 |
8:08 |
153 150-155 |
1245 |
9/6 |
5.50 |
44:05 |
4:14 |
8:28 |
157 153-162 |
1330 |
23/0 |
6.00 |
48:10 |
4:05 |
8:10 |
161 156-165 |
1314 |
13/2 |
6.50 |
52:06 |
3:56 |
7:53 |
155 152-159 |
1222 |
0/19 |
7.00 |
56:06 |
4:00 |
8:00 |
154 150-159 |
1232 |
5/12 |
7.50 |
1:00:20 |
4:14 |
8:28 |
155 151-161 |
1313 |
13/1 |
8.00 |
1:04:26 |
4:06 |
8:12 |
157 151-161 |
1289 |
9/10 |
8.50 |
1:08:46 |
4:19 |
8:38 |
159 151-164 |
1373 |
6/12 |
9.00 |
1:13:18 |
4:33 |
9:06 |
153 147-157 |
1391 |
3/9 |
9.50 |
1:17:19 |
4:01 |
8:02 |
157 153-160 |
1261 |
2/14 |
10.00 |
1:21:19 |
3:59 |
7:59 |
161 158-164 |
1284 |
11/2 |
10.50 |
1:25:16 |
3:57 |
7:55 |
160 155-164 |
1267 |
0/8 |
11.00 |
1:29:17 |
4:01 |
8:02 |
161 160-163 |
1293 |
3/5 |
11.50 |
1:33:21 |
4:04 |
8:08 |
162 159-164 |
1317 |
7/10 |
12.00 |
1:37:32 |
4:11 |
8:23 |
161 159-163 |
1350 |
5/5 |
12.50 |
1:41:58 |
4:26 |
8:51 |
162 159-163 |
1434 |
5/2 |
13.00 |
1:46:16 |
4:18 |
8:36 |
163 158-166 |
1403 |
2/2 |
13.16 |
1:47:36 |
1:20 |
8:18 |
164 162-166 |
1362 |
0/2 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:59 |
6:59 |
59.00 |
5km |
23:13 |
7:28 |
59.58 |
5M |
38:27 |
7:41 |
58.50 |
10km |
48:25 |
7:48 |
57.94 |
10M |
1:20:10 |
8:01 |
57.35 |
Half |
1:46:44 |
8:09 |
56.79 |
20M |
2:47:08 |
8:21 |
56.62 |
Mara |
3:42:32 |
8:30 |
56.77 |
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