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Sun 24th Jan 2010 at 11:00am by Alberon
Run > Race
-
Time
1:02:29
-
Miles
6.11
-
Min/mi
10:14
-
Pacing
92%
-
WAVA
46.73
-
Cals
948
-
BPM
130
-
%MHR
80.1
-
B/mi
1334
-
Asc(m)
236
-
Surface
Road
Notes & Comments
Chernobyl 10k.
Felt much better than last year, managed the hill towards the end quite well.
Split Summary
====
1) - 1m - 9:11(9:11/m) - 150bpm avge - 165bpm max - 152cal
2) - 1m - 9:56(9:56/m) - 131bpm avge - 135bpm max - 157cal
3) - 1m - 10:04(10:04/m) - 129bpm avge - 133bpm max - 154cal
4) - 1m - 10:51(10:51/m) - 123bpm avge - 129bpm max - 158cal
5) - 1m - 10:48(10:48/m) - 125bpm avge - 134bpm max - 156cal
6) - 1m - 10:39(10:39/m) - 126bpm avge - 135bpm max - 154cal
7) - 0.11m - 1:00(9:03/m) - 134bpm avge - 140bpm max - 17cal
Heart Rate Zone Summary
====
HR Zone: 42-135bpm (Sub 70%): 85.8%
HR Zone: 135-142bpm (71-75%): 4.1%
HR Zone: 142-148bpm (76-80%): 2%
HR Zone: 148-155bpm (81-85%): 2.4%
HR Zone: 155-162bpm (86-90%): 4.2%
HR Zone: 162-168bpm (91-95%): 1.4%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.4%
Pace Zone: 8:00-8:19/mile: 1.4%
Pace Zone: 8:20-8:39/mile: 4.1%
Pace Zone: 8:40-8:59/mile: 6%
Pace Zone: 9:00-9:19/mile: 7.3%
Pace Zone: 9:20-9:39/mile: 8.4%
Pace Zone: 9:40-9:59/mile: 11.3%
Pace Zone: 10:00-10:19/mile: 12.4%
Pace Zone: 10:20-10:39/mile: 9.1%
Pace Zone: 10:40-10:59/mile: 9.4%
Pace Zone: 11:00-11:19/mile: 6.8%
Pace Zone: 11:20-11:39/mile: 5%
Pace Zone: 11:40-11:59/mile: 5.1%
Pace Zone: 12:00-12:19/mile: 2%
Pace Zone: 12:20-12:39/mile: 2.6%
Pace Zone: 12:40-12:59/mile: 1.4%
Pace Zone: 13:00-13:19/mile: 1.9%
9:11 9:56 10:04 10:51 10:48 10:39 1:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:20 |
2:20 |
9:19 |
154 130-163 |
1436 |
0/0 |
| 0.50 |
4:37 |
2:17 |
9:08 |
160 154-164 |
1463 |
0/0 |
| 0.75 |
6:55 |
2:18 |
9:13 |
145 135-156 |
1336 |
0/0 |
| 1.00 |
9:09 |
2:14 |
8:56 |
139 133-146 |
1241 |
0/0 |
| 1.25 |
11:40 |
2:31 |
10:05 |
130 125-134 |
1311 |
0/0 |
| 1.50 |
14:12 |
2:32 |
10:08 |
133 130-135 |
1348 |
0/0 |
| 1.75 |
16:40 |
2:28 |
9:50 |
131 128-133 |
1289 |
0/0 |
| 2.00 |
19:05 |
2:25 |
9:40 |
131 128-133 |
1267 |
0/0 |
| 2.25 |
21:32 |
2:27 |
9:48 |
130 127-132 |
1274 |
0/0 |
| 2.50 |
24:04 |
2:32 |
10:09 |
130 126-132 |
1320 |
0/0 |
| 2.75 |
26:36 |
2:31 |
10:06 |
128 127-130 |
1292 |
0/0 |
| 3.00 |
29:10 |
2:34 |
10:15 |
128 123-133 |
1311 |
0/0 |
| 3.25 |
31:52 |
2:42 |
10:50 |
123 120-125 |
1332 |
0/0 |
| 3.50 |
34:40 |
2:48 |
11:12 |
124 120-126 |
1388 |
0/0 |
| 3.75 |
37:17 |
2:37 |
10:29 |
123 121-129 |
1290 |
0/0 |
| 4.00 |
40:00 |
2:43 |
10:53 |
123 121-127 |
1338 |
0/0 |
| 4.25 |
42:40 |
2:39 |
10:38 |
122 118-124 |
1297 |
0/0 |
| 4.50 |
45:19 |
2:39 |
10:35 |
126 122-130 |
1333 |
0/0 |
| 4.75 |
48:07 |
2:48 |
11:13 |
128 122-134 |
1436 |
0/0 |
| 5.00 |
50:49 |
2:42 |
10:48 |
124 121-128 |
1339 |
0/0 |
| 5.25 |
53:28 |
2:39 |
10:36 |
127 125-128 |
1346 |
0/0 |
| 5.50 |
56:13 |
2:45 |
11:01 |
127 123-135 |
1398 |
0/0 |
| 5.75 |
58:48 |
2:35 |
10:20 |
125 121-132 |
1291 |
0/0 |
| 6.00 |
1:01:28 |
2:40 |
10:40 |
127 122-131 |
1355 |
0/0 |
| 6.11 |
1:02:28 |
1:00 |
8:58 |
134 131-140 |
1201 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:11 |
8:49 |
37.67% |
More |
| 800m |
4:29 |
9:02 |
43.18% |
More |
| 1km |
5:39 |
9:05 |
45.17% |
More |
| Mile |
9:09 |
9:09 |
47.93% |
More |
| 5k |
30:18 |
9:45 |
48.21% |
More |
| 5 miles |
50:48 |
10:10 |
46.86% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:34 |
7:34 |
57.91 |
| 5km |
28:23 |
9:08 |
51.46 |
| 5M |
49:27 |
9:53 |
48.13 |
| 10km |
1:03:43 |
10:15 |
46.63 |
| 10M |
1:51:02 |
11:06 |
43.92 |
| Half |
2:32:09 |
11:37 |
42.29 |
| 20M |
4:09:17 |
12:28 |
40.35 |
| Mara |
5:41:36 |
13:02 |
39.35 |
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