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Ian Williams aka Fetch
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Sun 25th Nov 2012 at 11:00am by Murphey
Run > Race
-
Time
2:12:07
-
Miles
13.14
-
Min/mi
10:03
-
Pacing
62.9%
-
WAVA
44.12
-
Cals
1575
-
BPM
179
-
%MHR
74.4
-
B/mi
1796
-
Asc(m)
542
-
Hillscore
49
-
Surface
Mixed
Notes & Comments
Ouch!!
Hard verticle route! This was tough. I must train better for next year! I must be more prepared for Race the Train than I was for this!
Split Summary
====
1) - 1km - 4:52(4:52/km) - 149bpm avge - 172bpm max - 77cal
2) - 1km - 4:50(4:50/km) - 162bpm avge - 165bpm max - 80cal
3) - 1km - 4:51(4:51/km) - 162bpm avge - 168bpm max - 80cal
4) - 1km - 4:36(4:36/km) - 165bpm avge - 172bpm max - 78cal
5) - 1km - 4:42(4:42/km) - 152bpm avge - 165bpm max - 80cal
6) - 1km - 6:55(6:55/km) - 177bpm avge - 180bpm max - 76cal
7) - 1km - 5:51(5:51/km) - 173bpm avge - 180bpm max - 74cal
8) - 1km - 4:56(4:56/km) - 172bpm avge - 181bpm max - 80cal
9) - 1km - 5:01(5:01/km) - 172bpm avge - 180bpm max - 80cal
10) - 1km - 7:52(7:52/km) - 169bpm avge - 179bpm max - 64cal
11) - 1km - 6:11(6:11/km) - 172bpm avge - 177bpm max - 76cal
12) - 1km - 4:53(4:53/km) - 173bpm avge - 180bpm max - 79cal
13) - 1km - 4:34(4:34/km) - 175bpm avge - 178bpm max - 79cal
14) - 1km - 5:38(5:38/km) - 172bpm avge - 180bpm max - 79cal
15) - 1km - 8:48(8:48/km) - 171bpm avge - 220bpm max - 62cal
16) - 1km - 6:43(6:43/km) - 168bpm avge - 178bpm max - 73cal
17) - 1km - 5:54(5:54/km) - 168bpm avge - 179bpm max - 77cal
18) - 1km - 8:53(8:53/km) - 185bpm avge - 233bpm max - 66cal
19) - 1km - 11:15(11:15/km) - 221bpm avge - 229bpm max - 61cal
20) - 1km - 7:29(7:29/km) - 222bpm avge - 229bpm max - 69cal
21) - 1km - 6:34(6:34/km) - 226bpm avge - 231bpm max - 75cal
22) - 0.14km - 50(5:56/km) - 229bpm avge - 231bpm max - 10cal
Heart Rate Zone Summary
====
HR Zone: 50-183bpm (Sub 70%): 79.2%
HR Zone: 183-193bpm (71-75%): 0.1%
HR Zone: 193-202bpm (76-80%): 0.5%
HR Zone: 202-212bpm (81-85%): 0.3%
HR Zone: 212-221bpm (86-90%): 5.3%
HR Zone: 221-231bpm (91-95%): 14.4%
HR Zone: 231-240bpm (96-100%): 0.3%
Pace Zone Summary
====
Pace Zone: 4:00-4:19/km: 4.9%
Pace Zone: 4:20-4:39/km: 10%
Pace Zone: 4:40-4:59/km: 15.4%
Pace Zone: 5:00-5:19/km: 7.6%
Pace Zone: 5:20-5:39/km: 8%
Pace Zone: 5:40-5:59/km: 8.3%
Pace Zone: 6:00-6:19/km: 5.7%
Pace Zone: 6:20-6:39/km: 3.4%
Pace Zone: 6:40-6:59/km: 2.6%
Pace Zone: 7:00-7:19/km: 1.5%
Pace Zone: 7:40-7:59/km: 1.2%
Pace Zone: 8:00-8:19/km: 1.4%
Pace Zone: 8:20-8:39/km: 1.2%
Pace Zone: 9:00-9:19/km: 1.4%
Pace Zone: 9:20-9:39/km: 2.2%
Pace Zone: 9:40-9:59/km: 2.3%
Pace Zone: 10:00-10:19/km: 1.9%
4:52 4:50 4:51 4:36 4:42 6:55 5:51 4:56 5:01 7:52 6:11 4:53 4:34 5:38 8:48 6:43 5:54 8:53 11:15 7:29 6:34 50
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:58 |
3:58 |
7:57 |
144 95-172 |
1145 |
1/4 |
| 1.00 |
7:53 |
3:54 |
7:49 |
161 157-165 |
1258 |
5/4 |
| 1.50 |
11:51 |
3:58 |
7:56 |
162 154-168 |
1286 |
0/25 |
| 2.00 |
15:38 |
3:47 |
7:33 |
164 153-171 |
1239 |
4/13 |
| 2.50 |
19:18 |
3:41 |
7:21 |
163 154-171 |
1198 |
2/33 |
| 3.00 |
22:59 |
3:41 |
7:22 |
152 146-158 |
1119 |
0/77 |
| 3.50 |
28:29 |
5:30 |
11:01 |
173 147-180 |
1905 |
77/0 |
| 4.00 |
33:20 |
4:51 |
9:41 |
175 171-178 |
1695 |
34/0 |
| 4.50 |
38:05 |
4:45 |
9:30 |
174 166-180 |
1653 |
11/32 |
| 5.00 |
42:00 |
3:55 |
7:50 |
169 161-180 |
1325 |
1/38 |
| 5.50 |
45:53 |
3:53 |
7:45 |
171 160-179 |
1326 |
11/24 |
| 6.00 |
52:51 |
6:58 |
13:56 |
170 160-180 |
2369 |
72/0 |
| 6.50 |
57:55 |
5:04 |
10:09 |
170 162-175 |
1725 |
22/2 |
| 7.00 |
1:02:21 |
4:26 |
8:51 |
173 163-177 |
1531 |
3/26 |
| 7.50 |
1:06:09 |
3:48 |
7:36 |
175 164-180 |
1330 |
5/9 |
| 8.00 |
1:09:50 |
3:42 |
7:23 |
175 171-178 |
1292 |
0/34 |
| 8.50 |
1:13:29 |
3:39 |
7:18 |
168 162-174 |
1225 |
0/77 |
| 9.00 |
1:21:04 |
7:35 |
15:09 |
174 158-221 |
2636 |
78/0 |
| 9.50 |
1:27:12 |
6:09 |
12:17 |
169 153-179 |
2076 |
41/0 |
| 10.00 |
1:32:18 |
5:06 |
10:13 |
170 152-179 |
1736 |
4/30 |
| 10.50 |
1:37:02 |
4:44 |
9:28 |
167 159-175 |
1581 |
1/32 |
| 11.00 |
1:42:45 |
5:43 |
11:26 |
159 145-233 |
1818 |
14/25 |
| 11.50 |
1:53:32 |
10:46 |
21:32 |
221 214-232 |
4761 |
78/0 |
| 12.00 |
2:00:32 |
7:01 |
14:02 |
221 209-229 |
3100 |
22/4 |
| 12.50 |
2:06:48 |
6:15 |
12:30 |
223 214-229 |
2788 |
8/4 |
| 13.00 |
2:11:54 |
5:06 |
10:12 |
226 211-230 |
2306 |
6/2 |
| 13.14 |
2:24:38 |
12:44 |
1:33:11 |
223 198-231 |
20780 |
0/2 |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:18 |
7:18 |
53.70 |
| 5km |
26:06 |
8:24 |
50.34 |
| 5M |
44:34 |
8:55 |
48.07 |
| 10km |
56:55 |
9:10 |
47.00 |
| 10M |
1:37:11 |
9:43 |
45.04 |
| Half |
2:11:40 |
10:03 |
43.79 |
| 20M |
3:31:54 |
10:36 |
42.55 |
| Mara |
4:47:05 |
10:57 |
41.98 |
Three Things You Saw Today
1 Big muddy puddles
2 Little muddy puddles
3 A stream to run through!!
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