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Sat 10th Mar 2012 at 10:00am by Maunders
Run > Long Run
-
Time
3:13:40
-
Miles
20.84
-
Min/mi
9:18
-
Pacing
70%
-
WAVA
52.43
-
Cals
2732
-
BPM
159
-
%MHR
85.1
-
B/mi
1478
-
Asc(m)
766
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 10:08(10:08/m) - 153bpm avge - 181bpm max - 129cal
2) - 1m - 11:41(11:41/m) - 164bpm avge - 172bpm max - 124cal
3) - 1m - 8:05(8:05/m) - 161bpm avge - 169bpm max - 131cal
4) - 1m - 9:00(9:01/m) - 162bpm avge - 168bpm max - 137cal
5) - 1m - 7:59(7:59/m) - 158bpm avge - 165bpm max - 137cal
6) - 1m - 9:51(9:52/m) - 160bpm avge - 167bpm max - 122cal
7) - 1m - 9:28(9:28/m) - 162bpm avge - 167bpm max - 135cal
8) - 1m - 7:18(7:18/m) - 156bpm avge - 168bpm max - 133cal
9) - 1m - 7:28(7:28/m) - 155bpm avge - 160bpm max - 137cal
10) - 1m - 7:13(7:13/m) - 162bpm avge - 167bpm max - 136cal
11) - 1m - 7:35(7:35/m) - 163bpm avge - 166bpm max - 136cal
12) - 1m - 12:56(12:56/m) - 166bpm avge - 170bpm max - 119cal
13) - 1m - 8:01(8:01/m) - 162bpm avge - 168bpm max - 135cal
14) - 1m - 8:11(8:11/m) - 153bpm avge - 165bpm max - 134cal
15) - 1m - 8:07(8:08/m) - 160bpm avge - 168bpm max - 137cal
16) - 1m - 9:40(9:40/m) - 164bpm avge - 170bpm max - 133cal
17) - 1m - 14:30(14:30/m) - 166bpm avge - 169bpm max - 105cal
18) - 1m - 10:37(10:38/m) - 164bpm avge - 172bpm max - 128cal
19) - 1m - 8:52(8:52/m) - 147bpm avge - 168bpm max - 135cal
20) - 1m - 9:13(9:13/m) - 147bpm avge - 162bpm max - 136cal
21) - 0.84m - 7:47(9:13/m) - 158bpm avge - 169bpm max - 113cal
Heart Rate Zone Summary
====
HR Zone: 57-148bpm (Sub 70%): 8.6%
HR Zone: 148-155bpm (71-75%): 12.7%
HR Zone: 155-161bpm (76-80%): 26.2%
HR Zone: 161-168bpm (81-85%): 45%
HR Zone: 168-174bpm (86-90%): 7.3%
HR Zone: 174-181bpm (91-95%): 0.2%
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.4%
Pace Zone: 6:20-6:39/mile: 3%
Pace Zone: 6:40-6:59/mile: 4.8%
Pace Zone: 7:00-7:19/mile: 7.9%
Pace Zone: 7:20-7:39/mile: 8.6%
Pace Zone: 7:40-7:59/mile: 8.9%
Pace Zone: 8:00-8:19/mile: 7.8%
Pace Zone: 8:20-8:39/mile: 7.1%
Pace Zone: 8:40-8:59/mile: 5.5%
Pace Zone: 9:00-9:19/mile: 5.1%
Pace Zone: 9:20-9:39/mile: 4.2%
Pace Zone: 9:40-9:59/mile: 3.2%
Pace Zone: 10:00-10:19/mile: 3.1%
Pace Zone: 10:20-10:39/mile: 2%
Pace Zone: 10:40-10:59/mile: 1.4%
Pace Zone: 11:00-11:19/mile: 2%
Pace Zone: 11:20-11:39/mile: 1.2%
Pace Zone: 12:20-12:39/mile: 1.3%
10:08 11:41 8:05 9:00 7:59 9:51 9:28 7:18 7:28 7:13 7:35 12:56 8:01 8:11 8:07 9:40 14:30 10:37 8:52 9:13 7:47
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
10:06 |
10:06 |
10:06 |
153 92-180 |
1547 |
0/0 |
| 2.00 |
21:48 |
11:42 |
11:42 |
164 153-172 |
1918 |
0/0 |
| 3.00 |
29:53 |
8:04 |
8:04 |
161 148-169 |
1300 |
0/0 |
| 4.00 |
38:53 |
9:00 |
9:00 |
162 156-168 |
1458 |
0/0 |
| 5.00 |
46:53 |
8:00 |
8:00 |
158 152-165 |
1265 |
0/0 |
| 6.00 |
56:44 |
9:50 |
9:50 |
160 153-167 |
1574 |
0/0 |
| 7.00 |
1:06:12 |
9:28 |
9:28 |
162 154-167 |
1533 |
0/0 |
| 8.00 |
1:13:29 |
7:18 |
7:18 |
156 148-168 |
1139 |
0/0 |
| 9.00 |
1:20:58 |
7:28 |
7:28 |
155 143-160 |
1158 |
0/0 |
| 10.00 |
1:28:11 |
7:13 |
7:13 |
162 156-167 |
1169 |
0/0 |
| 11.00 |
1:35:46 |
7:35 |
7:35 |
163 157-165 |
1236 |
0/0 |
| 12.00 |
1:48:40 |
12:53 |
12:53 |
166 145-170 |
2140 |
0/0 |
| 13.00 |
1:56:43 |
8:03 |
8:03 |
162 153-168 |
1305 |
0/0 |
| 14.00 |
2:04:53 |
8:10 |
8:10 |
152 127-165 |
1242 |
0/0 |
| 15.00 |
2:13:01 |
8:08 |
8:08 |
160 149-167 |
1302 |
0/0 |
| 16.00 |
2:22:42 |
9:40 |
9:40 |
163 149-170 |
1577 |
0/0 |
| 17.00 |
2:37:11 |
14:29 |
14:29 |
166 161-169 |
2403 |
0/0 |
| 18.00 |
2:47:48 |
10:38 |
10:38 |
163 146-172 |
1732 |
0/0 |
| 19.00 |
2:56:41 |
8:53 |
8:53 |
146 117-168 |
1296 |
0/0 |
| 20.00 |
3:05:56 |
9:15 |
9:15 |
147 127-162 |
1361 |
0/0 |
| 20.84 |
3:13:40 |
7:44 |
9:13 |
158 145-169 |
1455 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:32 |
49.45% |
More |
| 800m |
3:19 |
6:40 |
56.46% |
More |
| 1km |
4:12 |
6:46 |
58.49% |
More |
| Mile |
6:56 |
6:56 |
61.04% |
More |
| 5k |
22:38 |
7:17 |
62.52% |
More |
| 5 miles |
38:09 |
7:38 |
60.39% |
More |
| 10k |
50:26 |
8:07 |
56.98% |
More |
| 10 miles |
1:25:13 |
8:31 |
55.31% |
More |
| Half |
1:51:14 |
8:29 |
56.34% |
More |
| 20 miles |
3:04:35 |
9:14 |
52.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:45 |
7:45 |
54.56 |
| 5km |
25:45 |
8:17 |
54.97 |
| 5M |
42:39 |
8:32 |
54.01 |
| 10km |
53:42 |
8:39 |
53.52 |
| 10M |
1:28:55 |
8:54 |
53.01 |
| Half |
1:58:24 |
9:02 |
52.50 |
| 20M |
3:05:24 |
9:16 |
52.37 |
| Mara |
4:06:51 |
9:25 |
52.54 |
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