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Sun 27th Sep 2009 at 10:00am by Roofus

Run > Race

Switchback 5

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Time
43:41
Miles
4.87
Min/mi
8:58
Pacing
84.9%
WAVA
54.88
Cals
537
BPM
170
%MHR
86
B/mi
1528
Asc(m)
302
Hillscore
8
Surface
Road

Notes & Comments

Switchback5 - good race - but only me there from the club - bring on the points!

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1) - 1m - 8:21(8:21/m) - 163bpm avge - 173bpm max - 109cal

2) - 1m - 10:38(10:38/m) - 172bpm avge - 177bpm max - 110cal

3) - 1m - 9:03(9:03/m) - 172bpm avge - 176bpm max - 111cal

4) - 1m - 8:25(8:25/m) - 173bpm avge - 178bpm max - 111cal

5) - 0.87m - 7:15(8:19/m) - 176bpm avge - 182bpm max - 96cal

Heart Rate Zone Summary

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HR Zone: 59-156bpm (Sub 70%): 3.4%

HR Zone: 156-163bpm (71-75%): 3.6%

HR Zone: 163-170bpm (76-80%): 22.7%

HR Zone: 170-177bpm (81-85%): 67.7%

HR Zone: 177-184bpm (86-90%): 2.5%

Pace Zone Summary

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Pace Zone: 6:00-6:19/mile: 1.1%

Pace Zone: 6:20-6:39/mile: 1.6%

Pace Zone: 6:40-6:59/mile: 2.4%

Pace Zone: 7:00-7:19/mile: 2.7%

Pace Zone: 7:20-7:39/mile: 5.1%

Pace Zone: 7:40-7:59/mile: 9.5%

Pace Zone: 8:00-8:19/mile: 11.6%

Pace Zone: 8:20-8:39/mile: 10.5%

Pace Zone: 8:40-8:59/mile: 10%

Pace Zone: 9:00-9:19/mile: 6.4%

Pace Zone: 9:20-9:39/mile: 7.8%

Pace Zone: 9:40-9:59/mile: 6.2%

Pace Zone: 10:00-10:19/mile: 3.5%

Pace Zone: 10:20-10:39/mile: 3.3%

Pace Zone: 10:40-10:59/mile: 2.9%

Pace Zone: 11:00-11:19/mile: 1.5%

Pace Zone: 12:00-12:19/mile: 1.5%

Pace Zone: 12:20-12:39/mile: 1.3%

Pace Zone: 12:40-12:59/mile: 1.1%

Pace Zone: 13:00-13:19/mile: 1.5%

8:21 10:38 9:03 8:25 7:15

Pin Map

0mi in 0

Pace

31%

42%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:09	2:09	8:37	142 90-166	1223	12/0
0.50	4:12	2:03	8:13	164 161-167	1348	6/2
0.75	6:10	1:57	7:49	168 165-170	1313	1/2
1.00	8:20	2:10	8:40	170 166-173	1475	4/3
1.25	10:30	2:10	8:41	172 169-175	1492	8/2
1.50	13:21	2:51	11:24	172 170-174	1961	27/0
1.75	15:58	2:37	10:27	172 170-175	1799	5/7
2.00	18:58	3:00	12:00	174 171-177	2088	16/2
2.25	21:07	2:09	8:37	171 169-172	1472	1/3
2.50	23:17	2:10	8:41	172 169-174	1494	5/4
2.75	25:34	2:17	9:07	173 172-175	1578	7/2
3.00	28:01	2:27	9:48	173 170-176	1694	0/6
3.25	30:14	2:13	8:53	170 167-174	1510	1/17
3.50	32:08	1:54	7:36	171 168-173	1299	0/29
3.75	34:21	2:13	8:51	175 173-178	1548	4/1
4.00	36:26	2:05	8:20	174 172-177	1450	4/4
4.25	38:39	2:13	8:52	175 174-177	1551	2/1
4.50	40:38	2:00	7:58	175 172-177	1395	0/11
4.75	42:44	2:05	8:21	175 174-177	1462	1/8
4.87	43:42	58	7:53	180 177-182	1419	5/0

Heart

170/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 302m, Range 72m, Flat prediction 42:05

Elevation Graph

Biggest Climbs (m)	Min/mi
39 5.3%	10:38
20 3.5%	8:34
11 8.0%	13:21
11 8.0%	12:24
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	53.45
5km	27:16	8:47	55.58
5M	44:54	8:59	54.89
10km	56:24	9:05	54.52
10M	1:32:55	9:18	54.44
Half	2:03:21	9:25	54.20
20M	3:12:16	9:37	54.15
Mara	4:15:13	9:44	53.82

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