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Sun 14th Nov 2010 at 11:00am by jonesyboy
Run > Race
Good
cold
-
Time
44:22
-
Miles
5.73
-
Min/mi
7:45
-
Pacing
92.1%
-
WAVA
54.80
-
Cals
683
-
BPM
168
-
%MHR
86.2
-
B/mi
1302
-
Asc(m)
206
-
Surface
Trail
Notes & Comments
Firs ever crosscounrt at windsor, aimed to finish in under 47mins and did it!! Got some finch and a few SJs at the end... need to show them how the OTing works!
Split Summary
====
1) - 1m - 7:27(7:27/m) - 166bpm avge - 175bpm max - 120cal
2) - 1m - 7:32(7:32/m) - 170bpm avge - 175bpm max - 120cal
3) - 1m - 7:50(7:50/m) - 168bpm avge - 172bpm max - 119cal
4) - 1m - 8:11(8:11/m) - 166bpm avge - 171bpm max - 119cal
5) - 1m - 8:14(8:14/m) - 167bpm avge - 172bpm max - 120cal
6) - 0.73m - 5:09(7:01/m) - 176bpm avge - 191bpm max - 85cal
Heart Rate Zone Summary
====
HR Zone: 50-152bpm (Sub 70%): 1.7%
HR Zone: 152-159bpm (71-75%): 0.8%
HR Zone: 159-166bpm (76-80%): 18%
HR Zone: 166-173bpm (81-85%): 69%
HR Zone: 173-181bpm (86-90%): 7.3%
HR Zone: 181-188bpm (91-95%): 2.5%
HR Zone: 188-195bpm (96-100%): 0.8%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 3.3%
Pace Zone: 6:40-6:59/mile: 6.2%
Pace Zone: 7:00-7:19/mile: 12.7%
Pace Zone: 7:20-7:39/mile: 19.1%
Pace Zone: 7:40-7:59/mile: 16.4%
Pace Zone: 8:00-8:19/mile: 15.3%
Pace Zone: 8:20-8:39/mile: 10.2%
Pace Zone: 8:40-8:59/mile: 4.4%
Pace Zone: 9:00-9:19/mile: 4.2%
Pace Zone: 9:20-9:39/mile: 2.3%
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:49 |
1:49 |
7:16 |
153 110-170 |
1112 |
0/0 |
| 0.50 |
3:40 |
1:51 |
7:24 |
166 162-170 |
1229 |
0/0 |
| 0.75 |
5:33 |
1:53 |
7:34 |
170 167-173 |
1285 |
0/0 |
| 1.00 |
7:24 |
1:50 |
7:21 |
171 168-175 |
1256 |
0/0 |
| 1.25 |
9:12 |
1:48 |
7:14 |
173 171-175 |
1251 |
0/0 |
| 1.50 |
11:05 |
1:53 |
7:34 |
169 167-172 |
1278 |
0/0 |
| 1.75 |
12:58 |
1:53 |
7:31 |
169 166-173 |
1270 |
0/0 |
| 2.00 |
14:56 |
1:58 |
7:51 |
168 166-172 |
1319 |
0/0 |
| 2.25 |
16:50 |
1:54 |
7:36 |
168 164-170 |
1276 |
0/0 |
| 2.50 |
18:49 |
1:59 |
7:56 |
170 168-172 |
1348 |
0/0 |
| 2.75 |
20:44 |
1:55 |
7:39 |
167 164-171 |
1277 |
0/0 |
| 3.00 |
22:46 |
2:03 |
8:12 |
167 164-171 |
1368 |
0/0 |
| 3.25 |
24:50 |
2:04 |
8:16 |
163 158-168 |
1346 |
0/0 |
| 3.50 |
26:57 |
2:07 |
8:27 |
169 164-171 |
1429 |
0/0 |
| 3.75 |
28:56 |
1:58 |
7:53 |
167 164-169 |
1317 |
0/0 |
| 4.00 |
30:58 |
2:02 |
8:09 |
167 164-170 |
1361 |
0/0 |
| 4.25 |
32:56 |
1:58 |
7:52 |
168 166-171 |
1321 |
0/0 |
| 4.50 |
35:02 |
2:06 |
8:25 |
167 163-170 |
1406 |
0/0 |
| 4.75 |
37:11 |
2:09 |
8:36 |
166 163-172 |
1427 |
0/0 |
| 5.00 |
39:11 |
2:00 |
8:01 |
167 163-171 |
1340 |
0/0 |
| 5.25 |
41:04 |
1:52 |
7:29 |
168 163-175 |
1257 |
0/0 |
| 5.50 |
42:54 |
1:50 |
7:22 |
176 173-183 |
1295 |
0/0 |
| 5.73 |
44:20 |
1:26 |
6:13 |
187 184-191 |
1162 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:58 |
6:58 |
55.59 |
| 5km |
23:11 |
7:28 |
55.48 |
| 5M |
38:24 |
7:41 |
54.98 |
| 10km |
48:21 |
7:47 |
54.68 |
| 10M |
1:20:04 |
8:00 |
54.06 |
| Half |
1:46:35 |
8:08 |
53.51 |
| 20M |
2:46:55 |
8:21 |
53.77 |
| Mara |
3:42:14 |
8:29 |
54.22 |
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