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Sat 23rd Feb 2013 at 2:00pm by daviec
Run > Cross Country
Amazing
-
Time
47:02
-
Miles
7.57
-
Min/mi
6:13
-
Pacing
90.1%
-
WAVA
69.80
-
Cals
984
-
BPM
177
-
%MHR
89.6
-
B/mi
1097
-
Asc(m)
149
-
Surface
Grass
Notes & Comments
1 comments
National XC at Callander park. Consistent lap splits from first to last. Happy with time, HR suggests I could have gone harder but I beat last year's time. Updated with official time from results, 47:02.
Split Summary
====
1) - 1m - 6:12(6:12/m) - 168bpm avge - 185bpm max - 130cal
2) - 1m - 6:15(6:15/m) - 181bpm avge - 185bpm max - 129cal
3) - 1m - 6:04(6:04/m) - 179bpm avge - 182bpm max - 132cal
4) - 1m - 6:19(6:19/m) - 179bpm avge - 186bpm max - 131cal
5) - 1m - 6:15(6:15/m) - 178bpm avge - 181bpm max - 129cal
6) - 1m - 6:15(6:15/m) - 176bpm avge - 180bpm max - 132cal
7) - 1m - 6:26(6:26/m) - 178bpm avge - 181bpm max - 130cal
8) - 0.57m - 3:36(6:18/m) - 179bpm avge - 186bpm max - 71cal
Heart Rate Zone Summary
====
HR Zone: 46-152bpm (Sub 70%): 1.7%
HR Zone: 152-159bpm (71-75%): 0.4%
HR Zone: 159-167bpm (76-80%): 1.7%
HR Zone: 167-174bpm (81-85%): 10.2%
HR Zone: 174-182bpm (86-90%): 75.8%
HR Zone: 182-189bpm (91-95%): 10.3%
6:12 6:15 6:04 6:19 6:15 6:15 6:26 3:36
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
1:40 |
1:40 |
6:40 |
143 79-167 |
954 |
0/0 |
| 0.50 |
3:01 |
1:21 |
5:25 |
171 167-177 |
927 |
0/0 |
| 0.75 |
4:32 |
1:31 |
6:03 |
176 174-177 |
1064 |
0/0 |
| 1.00 |
6:11 |
1:39 |
6:37 |
176 169-185 |
1165 |
0/0 |
| 1.25 |
7:45 |
1:33 |
6:13 |
181 179-185 |
1125 |
0/0 |
| 1.50 |
9:17 |
1:33 |
6:11 |
180 177-185 |
1114 |
0/0 |
| 1.75 |
10:50 |
1:32 |
6:10 |
182 181-183 |
1122 |
0/0 |
| 2.00 |
12:26 |
1:36 |
6:24 |
181 179-183 |
1158 |
0/0 |
| 2.25 |
14:03 |
1:37 |
6:27 |
177 172-180 |
1141 |
0/0 |
| 2.50 |
15:29 |
1:26 |
5:46 |
180 178-181 |
1037 |
0/0 |
| 2.75 |
17:05 |
1:36 |
6:23 |
180 179-182 |
1148 |
0/0 |
| 3.00 |
18:30 |
1:25 |
5:42 |
178 177-179 |
1014 |
0/0 |
| 3.25 |
20:01 |
1:31 |
6:05 |
178 177-179 |
1082 |
0/0 |
| 3.50 |
21:40 |
1:39 |
6:35 |
180 178-186 |
1184 |
0/0 |
| 3.75 |
23:14 |
1:34 |
6:15 |
181 178-184 |
1133 |
0/0 |
| 4.00 |
24:50 |
1:36 |
6:24 |
178 177-179 |
1138 |
0/0 |
| 4.25 |
26:22 |
1:32 |
6:09 |
176 173-179 |
1083 |
0/0 |
| 4.50 |
28:00 |
1:38 |
6:34 |
179 178-181 |
1174 |
0/0 |
| 4.75 |
29:37 |
1:36 |
6:25 |
178 176-179 |
1143 |
0/0 |
| 5.00 |
31:03 |
1:26 |
5:45 |
179 178-179 |
1031 |
0/0 |
| 5.25 |
32:38 |
1:35 |
6:19 |
178 177-180 |
1125 |
0/0 |
| 5.50 |
34:07 |
1:29 |
5:56 |
175 171-178 |
1039 |
0/0 |
| 5.75 |
35:42 |
1:35 |
6:21 |
173 171-176 |
1100 |
0/0 |
| 6.00 |
37:21 |
1:38 |
6:34 |
177 175-179 |
1162 |
0/0 |
| 6.25 |
38:57 |
1:36 |
6:23 |
180 177-181 |
1149 |
0/0 |
| 6.50 |
40:33 |
1:36 |
6:24 |
175 172-179 |
1121 |
0/0 |
| 6.75 |
42:05 |
1:33 |
6:10 |
178 177-180 |
1099 |
0/0 |
| 7.00 |
43:45 |
1:40 |
6:41 |
178 176-179 |
1191 |
0/0 |
| 7.25 |
45:21 |
1:35 |
6:22 |
177 174-179 |
1126 |
0/0 |
| 7.50 |
46:45 |
1:24 |
5:35 |
181 179-182 |
1011 |
0/0 |
| 7.57 |
47:22 |
37 |
8:47 |
183 182-186 |
1607 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:31 |
5:31 |
71.06 |
| 5km |
18:19 |
5:54 |
71.73 |
| 5M |
30:19 |
6:04 |
70.67 |
| 10km |
38:10 |
6:09 |
70.09 |
| 10M |
1:03:10 |
6:19 |
69.29 |
| Half |
1:24:04 |
6:25 |
68.58 |
| 20M |
2:11:36 |
6:35 |
68.51 |
| Mara |
2:55:10 |
6:41 |
68.79 |
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Good to see you on Saturday mate! Stick in with the high mileage and you'll soon be onto a new level? Take care bud