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Sun 18th Mar 2012 at 9:00am by Rob W

Run > Race
  • warm
  • Time
    3:15:59
  • Miles
    19.70
  • Min/mi
    9:57
  • Pacing
    90.5%
  • WAVA
    47.89
  • Cals
    2821
  • BPM
    156
  • %MHR
    86.7
  • B/mi
    1553
  • Asc(m)
    230
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Glad to have completed this as I had an awful sore throat and haven't really done the training!

Split Summary

====

1) - 1m - 9:43(9:43/m) - 151bpm avge - 168bpm max - 147cal

2) - 1m - 9:45(9:45/m) - 143bpm avge - 150bpm max - 137cal

3) - 1m - 9:35(9:35/m) - 149bpm avge - 161bpm max - 139cal

4) - 1m - 9:56(9:56/m) - 155bpm avge - 170bpm max - 152cal

5) - 1m - 9:49(9:49/m) - 154bpm avge - 160bpm max - 147cal

6) - 1m - 9:49(9:49/m) - 150bpm avge - 159bpm max - 141cal

7) - 1m - 9:45(9:45/m) - 154bpm avge - 172bpm max - 137cal

8) - 1m - 9:55(9:55/m) - 155bpm avge - 171bpm max - 140cal

9) - 1m - 10:28(10:28/m) - 155bpm avge - 163bpm max - 148cal

10) - 1m - 10:20(10:20/m) - 153bpm avge - 157bpm max - 135cal

11) - 1m - 9:46(9:46/m) - 157bpm avge - 162bpm max - 140cal

12) - 1m - 9:35(9:35/m) - 156bpm avge - 160bpm max - 134cal

13) - 1m - 10:07(10:07/m) - 156bpm avge - 165bpm max - 136cal

14) - 1m - 10:01(10:01/m) - 160bpm avge - 173bpm max - 143cal

15) - 1m - 10:13(10:13/m) - 162bpm avge - 169bpm max - 155cal

16) - 1m - 9:52(9:52/m) - 158bpm avge - 170bpm max - 133cal

17) - 1m - 10:06(10:06/m) - 161bpm avge - 175bpm max - 146cal

18) - 1m - 10:33(10:33/m) - 160bpm avge - 171bpm max - 144cal

19) - 1m - 10:09(10:09/m) - 165bpm avge - 172bpm max - 159cal

20) - 0.7m - 6:33(9:24/m) - 169bpm avge - 179bpm max - 108cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 8:00-8:19/mile: 1.3%

Pace Zone: 8:20-8:39/mile: 4.3%

Pace Zone: 8:40-8:59/mile: 5.6%

Pace Zone: 9:00-9:19/mile: 10.9%

Pace Zone: 9:20-9:39/mile: 16.6%

Pace Zone: 9:40-9:59/mile: 18.4%

Pace Zone: 10:00-10:19/mile: 13%

Pace Zone: 10:20-10:39/mile: 7.6%

Pace Zone: 10:40-10:59/mile: 5.1%

Pace Zone: 11:00-11:19/mile: 4.4%

Pace Zone: 11:20-11:39/mile: 2.3%

Pace Zone: 11:40-11:59/mile: 2.1%

Pace Zone: 12:00-12:19/mile: 1.3%

Pace Zone: 12:20-12:39/mile: 1.3%

Pace Zone: 12:40-12:59/mile: 1.1%
9:43 9:45 9:35 9:56 9:49 9:49 9:45 9:55 10:28 10:20 9:46 9:35 10:07 10:01 10:13 9:52 10:06 10:33 10:09 6:33
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 1% 3% 10% 69% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 9:42 9:42 9:42 150 104-166 1454 9/7
2.00 19:26 9:44 9:44 143 136-149 1393 7/9
3.00 29:01 9:34 9:34 149 140-160 1427 8/5
4.00 38:57 9:57 9:57 155 140-169 1541 25/16
5.00 48:45 9:48 9:48 154 145-160 1510 19/1
6.00 58:34 9:49 9:49 150 144-159 1473 7/26
7.00 1:08:19 9:45 9:45 153 140-172 1491 13/15
8.00 1:18:15 9:56 9:56 155 144-171 1540 16/12
9.00 1:28:44 10:28 10:28 155 142-163 1623 5/5
10.00 1:39:03 10:19 10:19 153 147-157 1580 3/8
11.00 1:48:49 9:46 9:46 157 153-162 1533 11/5
12.00 1:58:24 9:35 9:35 156 152-160 1495 5/8
13.00 2:08:31 10:07 10:07 156 146-165 1579 13/4
14.00 2:18:33 10:01 10:01 160 147-173 1604 11/17
15.00 2:28:46 10:14 10:14 162 147-168 1657 20/2
16.00 2:38:38 9:52 9:52 158 150-169 1558 1/33
17.00 2:48:44 10:06 10:06 161 147-174 1626 9/12
18.00 2:59:17 10:33 10:33 160 148-171 1688 16/16
19.00 3:09:25 10:08 10:08 165 158-172 1672 8/6
19.69 3:15:58 6:33 9:31 169 165-178 1608 1/7

Heart

156/179max
  • Show Beats/Mile

Elevation

Asc 230m, Range 43m, Flat prediction 3:16:00
Elevation Graph
Biggest Climbs (m) Min/mi
19 1.5% 9:57
19 2.1% 9:59
17 5.0% 9:34
16 4.6% 9:25
14 6.0% 10:40
14 4.1% 10:14
See your biggest climbs

Predictions

Dist Time Per Mile WAVA
1M 8:19 8:19 49.97
5km 27:40 8:54 50.38
5M 45:49 9:10 49.48
10km 57:41 9:17 49.02
10M 1:35:31 9:33 48.53
Half 2:07:10 9:42 48.06
20M 3:19:09 9:57 47.92
Mara 4:25:09 10:07 48.06
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