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Wed 9th Jun 2010 at 7:00pm by Nellers

Run > Race

Amazing
warm

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Time
27:51
Miles
3.12
Min/mi
8:56
Pacing
91.9%
WAVA
48.77
Cals
368
BPM
154
%MHR
85.7
B/mi
1377
Asc(m)
262
Hillscore
3
Surface
Mixed

Notes & Comments

Paced Alex round his first 5k and had a great time. Took it too slow on the first mile but we can improve in this next month.

Split Summary

====

1) - 1m - 8:58(8:58/m) - 140bpm avge - 175bpm max - 117cal

2) - 1m - 8:33(8:33/m) - 160bpm avge - 194bpm max - 118cal

3) - 1m - 9:20(9:20/m) - 158bpm avge - 168bpm max - 120cal

4) - 0.12m - 1:01(8:25/m) - 168bpm avge - 170bpm max - 13cal

Heart Rate Zone Summary

====

HR Zone: 48-146bpm (Sub 70%): 21.5%

HR Zone: 146-153bpm (71-75%): 6.9%

HR Zone: 153-160bpm (76-80%): 41.2%

HR Zone: 160-167bpm (81-85%): 18.6%

HR Zone: 167-174bpm (86-90%): 5.9%

HR Zone: 174-181bpm (91-95%): 1.9%

HR Zone: 181-188bpm (96-100%): 3.2%

HR Zone: undefined: 0.8%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.3%

Pace Zone: 6:20-6:39/mile: 1.9%

Pace Zone: 6:40-6:59/mile: 1.6%

Pace Zone: 7:00-7:19/mile: 1.9%

Pace Zone: 7:20-7:39/mile: 4.6%

Pace Zone: 7:40-7:59/mile: 6.5%

Pace Zone: 8:00-8:19/mile: 10.5%

Pace Zone: 8:20-8:39/mile: 8.1%

Pace Zone: 8:40-8:59/mile: 10.8%

Pace Zone: 9:00-9:19/mile: 12.6%

Pace Zone: 9:20-9:39/mile: 9.7%

Pace Zone: 9:40-9:59/mile: 9.1%

Pace Zone: 10:00-10:19/mile: 5.4%

Pace Zone: 10:20-10:39/mile: 4%

Pace Zone: 10:40-10:59/mile: 1.9%

Pace Zone: 11:00-11:19/mile: 3.8%

Pace Zone: 11:20-11:39/mile: 1.1%

Pace Zone: 11:40-11:59/mile: 1.6%

Pace Zone: 12:00-12:19/mile: 1.1%

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

8:58 8:33 9:20 1:01

Pin Map

Crown to Crown

0mi in 0

Pace

10%

46%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:13	1:13	9:40	116 87-135	1122	0/10
0.25	2:17	1:05	8:38	135 131-141	1165	0/7
0.38	3:25	1:08	9:02	135 132-137	1219	0/4
0.50	4:35	1:10	9:23	138 134-144	1294	0/2
0.63	5:38	1:03	8:21	142 139-143	1186	0/7
0.75	6:42	1:04	8:29	143 140-147	1214	0/5
0.88	7:46	1:05	8:38	154 148-158	1329	2/5
1.00	8:57	1:10	9:23	166 152-175	1558	2/1
1.13	10:04	1:07	8:55	179 163-196	1595	7/0
1.25	11:12	1:09	9:10	164 157-185	1504	4/0
1.38	12:14	1:01	8:10	153 150-156	1249	0/7
1.50	13:16	1:03	8:22	152 151-156	1273	5/1
1.63	14:29	1:13	9:43	159 156-161	1545	7/0
1.75	15:30	1:01	8:05	157 153-162	1269	1/3
1.88	16:32	1:02	8:15	157 150-166	1296	0/6
2.00	17:30	58	7:44	156 152-163	1206	0/8
2.13	18:31	1:01	8:11	155 151-160	1269	1/1
2.25	19:40	1:09	9:08	159 154-164	1452	4/2
2.38	20:51	1:11	9:27	160 158-169	1512	6/0
2.50	21:58	1:08	9:00	156 155-157	1405	6/0
2.63	23:08	1:10	9:21	158 156-160	1476	2/0
2.75	24:20	1:12	9:32	158 157-160	1507	5/0
2.88	25:32	1:12	9:40	158 156-161	1527	7/0
3.00	26:49	1:17	10:15	162 160-164	1661	13/0
3.11	27:51	1:02	9:21	167 162-170	1562	7/0

Heart

154/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 262m, Range 54m, Flat prediction 27:39

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.9%	9:14
14 3.2%	9:18
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	39.45%	More
800m	4:00	8:02	44.41%	More
1km	5:07	8:14	45.64%	More
Mile	8:24	8:24	47.86%	More
5k	27:44	8:56	48.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	51.74
5km	27:43	8:55	48.80
5M	47:16	9:27	46.49
10km	1:00:18	9:42	45.43
10M	1:42:49	10:17	43.65
Half	2:19:11	10:37	42.50
20M	3:43:42	11:11	41.25
Mara	5:02:48	11:33	40.68

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