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Sat 10th Mar 2012 at 9:00am by Groundhog
Run > Cross Country
-
Time
25:08
-
Miles
3.09
-
Min/mi
8:08
-
Pacing
91%
-
WAVA
55.53
-
Cals
406
-
BPM
176
-
%MHR
94.3
-
B/mi
1434
-
Asc(m)
81
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 5:01(5:01/km) - 71cal - 163/174bpm - 11.96/16.15kph
2) 1km - 5:06(5:06/km) - 80cal - 175/186bpm - 11.75/16.54kph
3) 1km - 4:44(4:44/km) - 78cal - 179/185bpm - 12.67/15.4kph
4) 1km - 5:19(5:19/km) - 92cal - 185/187bpm - 11.3/12.83kph
5) 0.97km - 4:58(5:08/km) - 85cal - 188/191bpm - 11.67/14.52kph
Pace Zone Summary
===
Pace Zone: 3:40-3:59/km: 2.9%
Pace Zone: 4:00-4:19/km: 6.3%
Pace Zone: 4:20-4:39/km: 14.9%
Pace Zone: 4:40-4:59/km: 16%
Pace Zone: 5:00-5:19/km: 24.1%
Pace Zone: 5:20-5:39/km: 16.3%
Pace Zone: 5:40-5:59/km: 8.3%
Pace Zone: 6:00-6:19/km: 3.4%
Pace Zone: 6:20-6:39/km: 2.6%
Heart Rate Zone Summary
===
HR Zone: 55-150 (Sub-70%): 3.7%
HR Zone: 157-164 (76-80%): 1.7%
HR Zone: 164-171 (81-85%): 13.2%
HR Zone: 171-177 (86-90%): 28.4%
HR Zone: 177-184 (91-95%): 27.5%
HR Zone: 184-191 (96-100%): 21.5%
Max Speed
===
16.54kmph
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.13 |
58 |
58 |
7:48 |
134 90-161 |
1045 |
0/0 |
| 0.25 |
1:58 |
59 |
7:56 |
165 161-169 |
1308 |
0/0 |
| 0.38 |
3:01 |
1:03 |
8:24 |
168 166-170 |
1410 |
0/0 |
| 0.50 |
4:01 |
1:00 |
8:00 |
170 167-172 |
1361 |
0/0 |
| 0.63 |
5:02 |
1:01 |
8:11 |
172 171-174 |
1408 |
0/0 |
| 0.75 |
6:05 |
1:02 |
8:18 |
171 168-175 |
1419 |
0/0 |
| 0.88 |
7:00 |
56 |
7:26 |
174 171-176 |
1294 |
0/0 |
| 1.00 |
7:54 |
53 |
7:08 |
170 168-173 |
1212 |
0/0 |
| 1.13 |
8:58 |
1:04 |
8:36 |
175 168-181 |
1504 |
0/0 |
| 1.25 |
10:10 |
1:11 |
9:30 |
180 176-185 |
1710 |
0/0 |
| 1.38 |
11:04 |
54 |
7:14 |
179 173-182 |
1294 |
0/0 |
| 1.50 |
12:00 |
56 |
7:32 |
173 171-175 |
1302 |
0/0 |
| 1.63 |
12:59 |
58 |
7:47 |
177 174-179 |
1376 |
0/0 |
| 1.75 |
13:57 |
59 |
7:51 |
183 180-185 |
1436 |
0/0 |
| 1.88 |
14:58 |
1:00 |
8:02 |
184 183-185 |
1478 |
0/0 |
| 2.00 |
15:58 |
1:01 |
8:05 |
184 183-185 |
1488 |
0/0 |
| 2.13 |
17:03 |
1:05 |
8:37 |
183 182-184 |
1578 |
0/0 |
| 2.25 |
18:09 |
1:06 |
8:45 |
186 184-187 |
1627 |
0/0 |
| 2.38 |
19:14 |
1:05 |
8:43 |
186 184-187 |
1622 |
0/0 |
| 2.50 |
20:18 |
1:04 |
8:32 |
184 183-184 |
1572 |
0/0 |
| 2.63 |
21:24 |
1:06 |
8:51 |
184 183-184 |
1629 |
0/0 |
| 2.75 |
22:35 |
1:10 |
9:21 |
187 184-190 |
1748 |
0/0 |
| 2.88 |
23:36 |
1:01 |
8:10 |
190 189-191 |
1552 |
0/0 |
| 3.00 |
24:32 |
56 |
7:29 |
190 189-190 |
1421 |
0/0 |
| 3.09 |
25:08 |
36 |
6:59 |
189 189-189 |
1320 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:36 |
6:36 |
63.51 |
| 5km |
25:18 |
8:09 |
55.52 |
| 5M |
44:26 |
8:53 |
51.43 |
| 10km |
57:29 |
9:15 |
49.59 |
| 10M |
1:40:59 |
10:06 |
46.29 |
| Half |
2:19:01 |
10:37 |
44.34 |
| 20M |
3:49:27 |
11:28 |
41.95 |
| Mara |
5:15:55 |
12:03 |
40.69 |
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