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Sun 6th Feb 2011 at 10:00am by ColW

Run > Race

Southport Mad Dog 10K

v windy

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Time
45:07
Miles
6.24
Min/mi
7:14
Pacing
91.9%
WAVA
61.45
Cals
797
BPM
167
%MHR
89
B/mi
1210
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary

====

1) - 0.62m - 4:04(6:32/m) - 165bpm avge - 192bpm max - 75cal

2) - 0.62m - 4:43(7:35/m) - 166bpm avge - 180bpm max - 81cal

3) - 0.62m - 4:53(7:51/m) - 167bpm avge - 169bpm max - 81cal

4) - 0.62m - 4:59(8:01/m) - 166bpm avge - 168bpm max - 80cal

5) - 0.62m - 4:38(7:28/m) - 166bpm avge - 168bpm max - 80cal

6) - 0.62m - 4:13(6:48/m) - 170bpm avge - 172bpm max - 79cal

7) - 0.62m - 4:21(7:00/m) - 168bpm avge - 170bpm max - 80cal

8) - 0.62m - 4:23(7:03/m) - 168bpm avge - 170bpm max - 79cal

9) - 0.62m - 4:15(6:50/m) - 171bpm avge - 173bpm max - 79cal

10) - 0.62m - 4:27(7:09/m) - 169bpm avge - 172bpm max - 79cal

11) - 0.03m - 11(6:13/m) - 172bpm avge - 173bpm max - 4cal

Heart Rate Zone Summary

====

HR Zone: 42-147bpm (Sub 70%): 2%

HR Zone: 155-162bpm (76-80%): 0.6%

HR Zone: 162-170bpm (81-85%): 71.1%

HR Zone: 170-177bpm (86-90%): 22.9%

HR Zone: 177-185bpm (91-95%): 2.5%

HR Zone: 185-192bpm (96-100%): 0.6%

HR Zone: undefined: 0.2%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 2.7%

Pace Zone: 5:40-5:59/mile: 3.4%

Pace Zone: 6:00-6:19/mile: 6.1%

Pace Zone: 6:20-6:39/mile: 10.4%

Pace Zone: 6:40-6:59/mile: 13.9%

Pace Zone: 7:00-7:19/mile: 15.2%

Pace Zone: 7:20-7:39/mile: 15.3%

Pace Zone: 7:40-7:59/mile: 13.6%

Pace Zone: 8:00-8:19/mile: 8.6%

Pace Zone: 8:20-8:39/mile: 3.7%

Pace Zone: 8:40-8:59/mile: 2.2%

Pace Zone: 9:00-9:19/mile: 1.4%

Pace Zone: 9:20-9:39/mile: 1.1%

4:04 4:43 4:53 4:59 4:38 4:13 4:21 4:23 4:15 4:27 11

Pace

12%

60%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.25	1:30	1:30	5:58	147 90-175	878
0.50	3:11	1:42	6:46	174 164-181	1177
0.75	4:58	1:47	7:10	177 165-192	1267
1.00	6:52	1:54	7:36	166 163-166	1261
1.25	8:48	1:56	7:43	165 164-167	1273
1.50	10:46	1:58	7:52	167 165-169	1314
1.75	12:44	1:58	7:51	167 164-169	1312
2.00	14:41	1:57	7:50	166 165-168	1299
2.25	16:42	2:00	8:01	167 166-168	1339
2.50	18:43	2:01	8:06	165 162-166	1336
2.75	20:38	1:55	7:38	166 164-167	1268
3.00	22:29	1:52	7:27	166 164-168	1235
3.25	24:13	1:44	6:54	168 167-170	1160
3.50	25:52	1:39	6:35	171 170-172	1126
3.75	27:37	1:45	7:01	169 168-171	1187
4.00	29:19	1:42	6:49	169 167-170	1153
4.25	31:09	1:50	7:18	168 167-169	1228
4.50	32:52	1:43	6:53	167 166-168	1150
4.75	34:37	1:45	7:01	167 167-168	1173
5.00	36:23	1:45	7:01	169 168-171	1187
5.25	38:03	1:40	6:39	172 171-173	1145
5.50	39:48	1:46	7:03	170 169-172	1199
5.75	41:38	1:50	7:19	170 169-172	1245
6.00	43:28	1:50	7:20	169 168-170	1238
6.24	45:06	1:38	6:42	169 167-173	1132

Heart

167/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	62.49
5km	21:33	6:56	63.24
5M	35:40	7:08	62.10
10km	44:55	7:14	61.47
10M	1:14:23	7:26	60.82
Half	1:39:02	7:34	60.21
20M	2:35:04	7:45	60.01
Mara	3:26:28	7:53	60.16

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