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Sun 28th Mar 2010 at 9:00am by Pootle
Run > Race
-
Time
3:19:31
-
Miles
20.09
-
Min/mi
9:56
-
Pacing
95%
-
WAVA
49.64
-
Cals
2285
-
BPM
180
-
%MHR
89.2
-
B/mi
1789
-
Asc(m)
1195
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 9:51(9:51/m) - 169bpm avge - 182bpm max - 111cal
2) - 1m - 9:52(9:52/m) - 181bpm avge - 186bpm max - 114cal
3) - 1m - 10:16(10:16/m) - 186bpm avge - 193bpm max - 115cal
4) - 1m - 9:39(9:39/m) - 179bpm avge - 188bpm max - 113cal
5) - 1m - 10:00(10:00/m) - 183bpm avge - 187bpm max - 114cal
6) - 1m - 9:59(9:59/m) - 184bpm avge - 190bpm max - 114cal
7) - 1m - 9:56(9:56/m) - 183bpm avge - 188bpm max - 113cal
8) - 1m - 9:56(9:56/m) - 184bpm avge - 192bpm max - 114cal
9) - 1m - 9:52(9:52/m) - 183bpm avge - 187bpm max - 114cal
10) - 1m - 9:36(9:36/m) - 180bpm avge - 186bpm max - 113cal
11) - 1m - 9:53(9:53/m) - 181bpm avge - 186bpm max - 114cal
12) - 1m - 9:53(9:53/m) - 180bpm avge - 184bpm max - 114cal
13) - 1m - 10:04(10:04/m) - 179bpm avge - 184bpm max - 114cal
14) - 1m - 10:20(10:20/m) - 180bpm avge - 185bpm max - 114cal
15) - 1m - 10:28(10:28/m) - 179bpm avge - 183bpm max - 115cal
16) - 1m - 10:13(10:13/m) - 176bpm avge - 181bpm max - 114cal
17) - 1m - 9:51(9:51/m) - 175bpm avge - 180bpm max - 113cal
18) - 1m - 9:50(9:50/m) - 179bpm avge - 182bpm max - 114cal
19) - 1m - 9:44(9:44/m) - 180bpm avge - 184bpm max - 114cal
20) - 1m - 9:28(9:28/m) - 182bpm avge - 187bpm max - 112cal
21) - 0.1m - 51(8:31/m) - 186bpm avge - 188bpm max - 12cal
Heart Rate Zone Summary
====
HR Zone: 51-157bpm (Sub 70%): 0.4%
HR Zone: 157-164bpm (71-75%): 0.4%
HR Zone: 164-172bpm (76-80%): 3.2%
HR Zone: 172-179bpm (81-85%): 37.7%
HR Zone: 179-187bpm (86-90%): 51.9%
HR Zone: 187-194bpm (91-95%): 6.5%
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 1.1%
Pace Zone: 8:00-8:19/mile: 1.8%
Pace Zone: 8:20-8:39/mile: 3.6%
Pace Zone: 8:40-8:59/mile: 6%
Pace Zone: 9:00-9:19/mile: 9.2%
Pace Zone: 9:20-9:39/mile: 12.9%
Pace Zone: 9:40-9:59/mile: 15.5%
Pace Zone: 10:00-10:19/mile: 14.4%
Pace Zone: 10:20-10:39/mile: 11.3%
Pace Zone: 10:40-10:59/mile: 7.7%
Pace Zone: 11:00-11:19/mile: 5.3%
Pace Zone: 11:20-11:39/mile: 3.4%
Pace Zone: 11:40-11:59/mile: 2.2%
Pace Zone: 12:00-12:19/mile: 1.2%
9:51 9:52 10:16 9:39 10:00 9:59 9:56 9:56 9:52 9:36 9:53 9:53 10:04 10:20 10:28 10:13 9:51 9:50 9:44 9:28 51
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
9:50 |
9:50 |
9:50 |
169 107-182 |
1663 |
0/0 |
| 2.00 |
19:42 |
9:52 |
9:52 |
181 174-186 |
1786 |
0/0 |
| 3.00 |
29:58 |
10:16 |
10:16 |
186 173-193 |
1909 |
0/0 |
| 4.00 |
39:38 |
9:40 |
9:40 |
179 169-188 |
1730 |
0/0 |
| 5.00 |
49:38 |
10:00 |
10:00 |
183 168-187 |
1830 |
0/0 |
| 6.00 |
59:38 |
10:00 |
10:00 |
184 175-190 |
1839 |
0/0 |
| 7.00 |
1:09:34 |
9:56 |
9:56 |
183 172-188 |
1819 |
0/0 |
| 8.00 |
1:19:29 |
9:55 |
9:55 |
184 172-192 |
1824 |
0/0 |
| 9.00 |
1:29:21 |
9:52 |
9:52 |
183 176-187 |
1807 |
0/0 |
| 10.00 |
1:38:57 |
9:36 |
9:36 |
180 168-186 |
1728 |
0/0 |
| 11.00 |
1:48:50 |
9:53 |
9:53 |
181 168-186 |
1788 |
0/0 |
| 12.00 |
1:58:44 |
9:54 |
9:54 |
180 174-184 |
1783 |
0/0 |
| 13.00 |
2:08:48 |
10:04 |
10:04 |
179 172-184 |
1801 |
0/0 |
| 14.00 |
2:19:08 |
10:20 |
10:20 |
180 178-185 |
1861 |
0/0 |
| 15.00 |
2:29:36 |
10:28 |
10:28 |
179 172-183 |
1874 |
0/0 |
| 16.00 |
2:39:49 |
10:13 |
10:13 |
176 171-181 |
1798 |
0/0 |
| 17.00 |
2:49:40 |
9:51 |
9:51 |
175 165-180 |
1723 |
0/0 |
| 18.00 |
2:59:29 |
9:49 |
9:49 |
179 173-182 |
1758 |
0/0 |
| 19.00 |
3:09:13 |
9:44 |
9:44 |
180 175-184 |
1752 |
0/0 |
| 20.00 |
3:18:41 |
9:27 |
9:27 |
182 176-187 |
1720 |
0/0 |
| 20.09 |
3:19:31 |
50 |
8:54 |
186 185-188 |
1656 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:27 |
38.52% |
More |
| 800m |
4:29 |
9:02 |
42.07% |
More |
| 1km |
5:40 |
9:08 |
43.44% |
More |
| Mile |
9:22 |
9:22 |
45.03% |
More |
| 5k |
29:57 |
9:38 |
47.00% |
More |
| 5 miles |
48:53 |
9:47 |
47.33% |
More |
| 10k |
1:01:12 |
9:51 |
47.38% |
More |
| 10 miles |
1:38:49 |
9:53 |
48.16% |
More |
| Half |
2:09:50 |
9:55 |
48.80% |
More |
| 20 miles |
3:18:33 |
9:56 |
49.65% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:12 |
7:12 |
58.56 |
| 5km |
25:15 |
8:08 |
55.75 |
| 5M |
42:46 |
8:33 |
54.09 |
| 10km |
54:24 |
8:45 |
53.31 |
| 10M |
1:32:08 |
9:13 |
51.66 |
| Half |
2:04:15 |
9:29 |
50.56 |
| 20M |
3:18:32 |
9:56 |
49.65 |
| Mara |
4:27:44 |
10:13 |
48.83 |
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