Hi ,
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Ian Williams aka Fetch
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Sun 11th Mar 2012 at 9:00am by UltraDunc
Run > Race
Good
-
Time
3:41:57
-
Miles
26.29
-
Min/mi
8:27
-
Pacing
88.2%
-
WAVA
61.37
-
Cals
3093
-
BPM
147
-
%MHR
81.9
-
B/mi
1245
-
Asc(m)
561
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 8:11(8:11/m) - 163bpm avge - 192bpm max - 115cal
2) - 1m - 8:14(8:14/m) - 155bpm avge - 193bpm max - 119cal
3) - 1m - 8:15(8:15/m) - 141bpm avge - 146bpm max - 118cal
4) - 1m - 8:17(8:17/m) - 139bpm avge - 146bpm max - 119cal
5) - 1m - 8:25(8:25/m) - 137bpm avge - 142bpm max - 117cal
6) - 1m - 8:12(8:12/m) - 142bpm avge - 145bpm max - 119cal
7) - 1m - 8:19(8:19/m) - 144bpm avge - 150bpm max - 118cal
8) - 1m - 8:19(8:19/m) - 144bpm avge - 156bpm max - 119cal
9) - 1m - 8:21(8:21/m) - 143bpm avge - 157bpm max - 118cal
10) - 1m - 8:30(8:30/m) - 142bpm avge - 151bpm max - 118cal
11) - 1m - 8:19(8:19/m) - 147bpm avge - 157bpm max - 118cal
12) - 1m - 8:36(8:36/m) - 148bpm avge - 152bpm max - 117cal
13) - 1m - 8:25(8:25/m) - 145bpm avge - 152bpm max - 118cal
14) - 1m - 8:16(8:16/m) - 148bpm avge - 155bpm max - 119cal
15) - 1m - 8:02(8:02/m) - 150bpm avge - 154bpm max - 119cal
16) - 1m - 8:18(8:18/m) - 148bpm avge - 151bpm max - 119cal
17) - 1m - 8:46(8:46/m) - 144bpm avge - 177bpm max - 117cal
18) - 1m - 8:58(8:58/m) - 140bpm avge - 159bpm max - 114cal
19) - 1m - 8:18(8:18/m) - 149bpm avge - 153bpm max - 118cal
20) - 1m - 8:12(8:13/m) - 152bpm avge - 156bpm max - 119cal
21) - 1m - 8:42(8:42/m) - 146bpm avge - 150bpm max - 117cal
22) - 1m - 8:57(8:57/m) - 144bpm avge - 150bpm max - 116cal
23) - 1m - 10:03(10:03/m) - 138bpm avge - 150bpm max - 113cal
24) - 1m - 8:38(8:38/m) - 152bpm avge - 159bpm max - 118cal
25) - 1m - 8:21(8:21/m) - 157bpm avge - 162bpm max - 118cal
26) - 1m - 8:02(8:02/m) - 158bpm avge - 164bpm max - 118cal
27) - 0.3m - 2:04(6:55/m) - 160bpm avge - 171bpm max - 35cal
Heart Rate Zone Summary
====
HR Zone: 40-139bpm (Sub 70%): 14.6%
HR Zone: 139-147bpm (71-75%): 36.3%
HR Zone: 147-154bpm (76-80%): 31.6%
HR Zone: 154-161bpm (81-85%): 10.4%
HR Zone: 161-168bpm (86-90%): 2.9%
HR Zone: 168-175bpm (91-95%): 1.6%
HR Zone: 175-182bpm (96-100%): 1.4%
HR Zone: undefined: 1.3%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 2.9%
Pace Zone: 7:40-7:59/mile: 10.9%
Pace Zone: 8:00-8:19/mile: 31.9%
Pace Zone: 8:20-8:39/mile: 33.7%
Pace Zone: 8:40-8:59/mile: 11.3%
Pace Zone: 9:00-9:19/mile: 2.7%
8:11 8:14 8:15 8:17 8:25 8:12 8:19 8:19 8:21 8:30 8:19 8:36 8:25 8:16 8:02 8:18 8:46 8:58 8:18 8:12 8:42 8:57 10:03 8:38 8:21 8:02 2:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
8:10 |
8:10 |
8:10 |
163 101-191 |
1331 |
0/0 |
| 2.00 |
16:24 |
8:14 |
8:14 |
158 140-193 |
1300 |
0/0 |
| 3.00 |
24:39 |
8:15 |
8:15 |
141 136-146 |
1164 |
0/0 |
| 4.00 |
32:56 |
8:17 |
8:17 |
139 131-144 |
1152 |
0/0 |
| 5.00 |
41:21 |
8:25 |
8:25 |
137 132-142 |
1154 |
0/0 |
| 6.00 |
49:33 |
8:12 |
8:12 |
142 138-145 |
1165 |
0/0 |
| 7.00 |
57:52 |
8:18 |
8:18 |
144 129-150 |
1196 |
0/0 |
| 8.00 |
1:06:10 |
8:19 |
8:19 |
145 139-156 |
1205 |
0/0 |
| 9.00 |
1:14:32 |
8:21 |
8:21 |
143 139-157 |
1195 |
0/0 |
| 10.00 |
1:23:02 |
8:30 |
8:30 |
143 130-151 |
1216 |
0/0 |
| 11.00 |
1:31:21 |
8:19 |
8:19 |
147 140-157 |
1223 |
0/0 |
| 12.00 |
1:39:57 |
8:36 |
8:36 |
148 135-152 |
1273 |
0/0 |
| 13.00 |
1:48:22 |
8:24 |
8:24 |
145 138-151 |
1219 |
0/0 |
| 14.00 |
1:56:38 |
8:16 |
8:16 |
148 140-155 |
1223 |
0/0 |
| 15.00 |
2:04:40 |
8:02 |
8:02 |
150 140-154 |
1205 |
0/0 |
| 16.00 |
2:12:58 |
8:19 |
8:19 |
148 144-151 |
1230 |
0/0 |
| 17.00 |
2:21:43 |
8:45 |
8:45 |
145 130-177 |
1269 |
0/0 |
| 18.00 |
2:30:41 |
8:58 |
8:58 |
141 118-160 |
1263 |
0/0 |
| 19.00 |
2:38:59 |
8:18 |
8:18 |
149 142-153 |
1236 |
0/0 |
| 20.00 |
2:47:12 |
8:13 |
8:13 |
151 142-156 |
1241 |
0/0 |
| 21.00 |
2:55:53 |
8:41 |
8:41 |
145 132-150 |
1260 |
0/0 |
| 22.00 |
3:04:50 |
8:57 |
8:57 |
144 128-150 |
1289 |
0/0 |
| 23.00 |
3:14:53 |
10:03 |
10:03 |
138 113-150 |
1386 |
0/0 |
| 24.00 |
3:23:31 |
8:38 |
8:38 |
152 145-159 |
1313 |
0/0 |
| 25.00 |
3:31:52 |
8:21 |
8:21 |
157 150-161 |
1311 |
0/0 |
| 26.00 |
3:39:54 |
8:02 |
8:02 |
158 151-163 |
1269 |
0/0 |
| 26.29 |
3:41:57 |
2:03 |
7:00 |
161 154-171 |
1128 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:42 |
6:51 |
48.77% |
More |
| 800m |
3:37 |
7:17 |
54.00% |
More |
| 1km |
4:37 |
7:25 |
55.72% |
More |
| Mile |
7:41 |
7:41 |
57.56% |
More |
| 5k |
25:24 |
8:10 |
57.98% |
More |
| 5 miles |
41:18 |
8:16 |
58.12% |
More |
| 10k |
51:17 |
8:15 |
58.43% |
More |
| 10 miles |
1:23:00 |
8:18 |
59.26% |
More |
| Half |
1:49:01 |
8:19 |
60.03% |
More |
| 20 miles |
2:47:12 |
8:22 |
60.71% |
More |
| Mara |
3:41:10 |
8:26 |
61.35% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
4:40 |
4:40 |
94.76 |
| 5km |
17:48 |
5:44 |
82.72 |
| 5M |
31:13 |
6:15 |
76.88 |
| 10km |
40:22 |
6:30 |
74.23 |
| 10M |
1:10:49 |
7:05 |
69.46 |
| Half |
1:37:27 |
7:26 |
66.61 |
| 20M |
2:40:40 |
8:02 |
63.18 |
| Mara |
3:41:03 |
8:26 |
61.38 |
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