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Ian Williams aka Fetch
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Sun 14th Mar 2010 at 9:00am by Nellers
Run > Race
Good
breezy
-
Time
2:22:37
-
Miles
16.24
-
Min/mi
8:47
-
Pacing
91.3%
-
WAVA
51.59
-
Cals
1922
-
BPM
161
-
%MHR
89.6
-
B/mi
1417
-
Asc(m)
728
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 8:17(8:17/m) - 154bpm avge - 169bpm max - 118cal
2) - 1m - 8:10(8:10/m) - 162bpm avge - 166bpm max - 118cal
3) - 1m - 8:25(8:25/m) - 160bpm avge - 168bpm max - 119cal
4) - 1m - 8:17(8:17/m) - 165bpm avge - 170bpm max - 119cal
5) - 1m - 8:06(8:06/m) - 167bpm avge - 173bpm max - 119cal
6) - 1m - 8:15(8:15/m) - 167bpm avge - 172bpm max - 119cal
7) - 1m - 8:26(8:26/m) - 168bpm avge - 173bpm max - 118cal
8) - 1m - 8:28(8:28/m) - 163bpm avge - 166bpm max - 119cal
9) - 1m - 8:52(8:52/m) - 162bpm avge - 165bpm max - 119cal
10) - 1m - 8:58(8:58/m) - 161bpm avge - 165bpm max - 118cal
11) - 1m - 8:44(8:44/m) - 160bpm avge - 165bpm max - 119cal
12) - 1m - 8:59(8:59/m) - 160bpm avge - 165bpm max - 118cal
13) - 1m - 8:50(8:50/m) - 161bpm avge - 164bpm max - 118cal
14) - 1m - 9:18(9:18/m) - 161bpm avge - 164bpm max - 118cal
15) - 1m - 10:01(10:01/m) - 158bpm avge - 163bpm max - 119cal
16) - 1m - 10:19(10:19/m) - 155bpm avge - 159bpm max - 117cal
17) - 0.24m - 2:13(9:15/m) - 158bpm avge - 159bpm max - 27cal
Heart Rate Zone Summary
====
HR Zone: 48-146bpm (Sub 70%): 0.5%
HR Zone: 146-153bpm (71-75%): 3.7%
HR Zone: 153-160bpm (76-80%): 26.4%
HR Zone: 160-167bpm (81-85%): 55%
HR Zone: 167-174bpm (86-90%): 14.4%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 2.8%
Pace Zone: 7:40-7:59/mile: 8.9%
Pace Zone: 8:00-8:19/mile: 17.4%
Pace Zone: 8:20-8:39/mile: 18.4%
Pace Zone: 8:40-8:59/mile: 14.6%
Pace Zone: 9:00-9:19/mile: 11.8%
Pace Zone: 9:20-9:39/mile: 9.1%
Pace Zone: 9:40-9:59/mile: 6.5%
Pace Zone: 10:00-10:19/mile: 4.1%
Pace Zone: 10:20-10:39/mile: 2.4%
8:17 8:10 8:25 8:17 8:06 8:15 8:26 8:28 8:52 8:58 8:44 8:59 8:50 9:18 10:01 10:19 2:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
4:06 |
4:06 |
8:11 |
149 130-156 |
1220 |
0/0 |
| 1.00 |
8:14 |
4:08 |
8:16 |
159 156-168 |
1316 |
0/0 |
| 1.50 |
12:20 |
4:06 |
8:13 |
162 159-166 |
1331 |
0/0 |
| 2.00 |
16:24 |
4:04 |
8:08 |
161 158-164 |
1309 |
0/0 |
| 2.50 |
20:29 |
4:05 |
8:10 |
161 156-166 |
1316 |
0/0 |
| 3.00 |
24:49 |
4:19 |
8:39 |
159 152-168 |
1375 |
0/0 |
| 3.50 |
28:58 |
4:09 |
8:18 |
163 158-169 |
1352 |
0/0 |
| 4.00 |
33:06 |
4:08 |
8:16 |
166 164-170 |
1373 |
0/0 |
| 4.50 |
37:05 |
3:59 |
7:59 |
166 162-173 |
1325 |
0/0 |
| 5.00 |
41:12 |
4:07 |
8:13 |
167 163-170 |
1372 |
0/0 |
| 5.50 |
45:23 |
4:11 |
8:23 |
166 162-169 |
1390 |
0/0 |
| 6.00 |
49:26 |
4:03 |
8:07 |
168 164-171 |
1363 |
0/0 |
| 6.50 |
53:34 |
4:07 |
8:15 |
168 166-170 |
1386 |
0/0 |
| 7.00 |
57:54 |
4:20 |
8:40 |
167 159-173 |
1447 |
0/0 |
| 7.50 |
1:02:06 |
4:12 |
8:25 |
163 159-165 |
1372 |
0/0 |
| 8.00 |
1:06:22 |
4:16 |
8:31 |
164 162-166 |
1397 |
0/0 |
| 8.50 |
1:10:52 |
4:30 |
9:00 |
163 161-165 |
1468 |
0/0 |
| 9.00 |
1:15:14 |
4:22 |
8:44 |
162 159-165 |
1414 |
0/0 |
| 9.50 |
1:19:41 |
4:27 |
8:54 |
161 159-164 |
1432 |
0/0 |
| 10.00 |
1:24:12 |
4:32 |
9:04 |
161 159-163 |
1459 |
0/0 |
| 10.50 |
1:28:36 |
4:24 |
8:47 |
161 158-165 |
1415 |
0/0 |
| 11.00 |
1:32:56 |
4:20 |
8:40 |
159 156-163 |
1377 |
0/0 |
| 11.50 |
1:37:26 |
4:30 |
8:59 |
160 156-163 |
1438 |
0/0 |
| 12.00 |
1:41:55 |
4:29 |
8:58 |
161 158-165 |
1443 |
0/0 |
| 12.50 |
1:46:19 |
4:24 |
8:48 |
162 158-164 |
1426 |
0/0 |
| 13.00 |
1:50:44 |
4:26 |
8:51 |
161 159-163 |
1426 |
0/0 |
| 13.50 |
1:55:22 |
4:38 |
9:16 |
162 159-164 |
1500 |
0/0 |
| 14.00 |
2:00:03 |
4:40 |
9:21 |
161 158-163 |
1505 |
0/0 |
| 14.50 |
2:04:57 |
4:54 |
9:49 |
158 153-163 |
1551 |
0/0 |
| 15.00 |
2:10:04 |
5:07 |
10:14 |
157 152-160 |
1606 |
0/0 |
| 15.50 |
2:15:10 |
5:06 |
10:12 |
155 147-159 |
1581 |
0/0 |
| 16.00 |
2:20:23 |
5:13 |
10:25 |
155 147-158 |
1615 |
0/0 |
| 16.24 |
2:23:04 |
2:41 |
11:22 |
158 150-159 |
1796 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:57 |
7:50 |
39.26% |
More |
| 800m |
3:57 |
7:57 |
44.40% |
More |
| 1km |
4:57 |
7:57 |
46.78% |
More |
| Mile |
8:01 |
8:01 |
49.78% |
More |
| 5k |
25:26 |
8:11 |
52.80% |
More |
| 5 miles |
41:12 |
8:14 |
52.97% |
More |
| 10k |
51:12 |
8:14 |
53.13% |
More |
| 10 miles |
1:24:13 |
8:25 |
52.89% |
More |
| Half |
1:51:37 |
8:31 |
53.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:16 |
6:16 |
63.65 |
| 5km |
22:19 |
7:11 |
60.17 |
| 5M |
38:03 |
7:37 |
57.34 |
| 10km |
48:34 |
7:49 |
56.01 |
| 10M |
1:22:48 |
8:17 |
53.79 |
| Half |
1:52:05 |
8:33 |
52.36 |
| 20M |
3:00:08 |
9:00 |
50.81 |
| Mara |
4:03:50 |
9:18 |
50.09 |
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