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rain
cold
-
Time
2:16:33
-
Miles
20.06
-
Min/mi
6:48
-
Pacing
92.3%
-
WAVA
67.24
-
Cals
2498
-
BPM
146
-
%MHR
83.4
-
B/mi
993
-
Asc(m)
249
-
Surface
Road
Notes & Comments
Ashby 20 race. Cold and bright at start but then started to rain and sleet after a couple of miles for the rest of the race.
Ran in 4 mile sections. These averaged out at: 7.12, 7.09, 6.47, 6.37, 6.15 (last mile was 6.04). Tough to pace due to hills so some quicker than aiming for but felt ok.
Had 4 rounds of toast before starting but no drink or gels during the race. Felt tired towards the end but think that was more the hills than lack of fuel.
Split Summary
====
1) - 1m - 7:09(7:09/m) - 127bpm avge - 137bpm max - 124cal
2) - 1m - 7:24(7:24/m) - 134bpm avge - 144bpm max - 124cal
3) - 1m - 7:13(7:13/m) - 142bpm avge - 142bpm max - 125cal
4) - 1m - 7:03(7:03/m) - 135bpm avge - 140bpm max - 126cal
5) - 1m - 7:15(7:15/m) - 143bpm avge - 152bpm max - 126cal
6) - 1m - 7:15(7:15/m) - 147bpm avge - 153bpm max - 125cal
7) - 1m - 7:08(7:08/m) - 143bpm avge - 151bpm max - 125cal
8) - 1m - 7:00(7:00/m) - 145bpm avge - 150bpm max - 125cal
9) - 1m - 6:42(6:42/m) - 143bpm avge - 150bpm max - 124cal
10) - 1m - 6:55(6:55/m) - 144bpm avge - 148bpm max - 125cal
11) - 1m - 7:00(7:00/m) - 149bpm avge - 156bpm max - 121cal
12) - 1m - 6:32(6:32/m) - 147bpm avge - 157bpm max - 124cal
13) - 1m - 6:38(6:38/m) - 148bpm avge - 153bpm max - 124cal
14) - 1m - 6:48(6:48/m) - 152bpm avge - 157bpm max - 125cal
15) - 1m - 6:33(6:33/m) - 153bpm avge - 156bpm max - 125cal
16) - 1m - 6:31(6:31/m) - 155bpm avge - 158bpm max - 124cal
17) - 1m - 6:18(6:18/m) - 154bpm avge - 158bpm max - 123cal
18) - 1m - 6:17(6:21/m) - 154bpm avge - 158bpm max - 122cal
19) - 1m - 6:22(6:22/m) - 157bpm avge - 161bpm max - 124cal
20) - 1m - 6:04(6:05/m) - 159bpm avge - 163bpm max - 123cal
Heart Rate Zone Summary
====
HR Zone: 45-147bpm (Sub 70%): 48.6%
HR Zone: 147-154bpm (71-75%): 29.5%
HR Zone: 154-161bpm (76-80%): 20.3%
HR Zone: 161-168bpm (81-85%): 1.6%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.7%
Pace Zone: 5:40-5:59/mile: 3.5%
Pace Zone: 6:00-6:19/mile: 12.2%
Pace Zone: 6:20-6:39/mile: 21.3%
Pace Zone: 6:40-6:59/mile: 24%
Pace Zone: 7:00-7:19/mile: 20.9%
Pace Zone: 7:20-7:39/mile: 9.6%
Pace Zone: 7:40-7:59/mile: 3.5%
Pace Zone: 8:00-8:19/mile: 1.6%
7:09 7:24 17 7:13 7:03 7:15 7:15 7:08 7:00 6:42 6:55 6:46 6:32 6:38 6:48 6:33 6:31 27 6:16 6:17 6:22 6:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
7:08 |
7:08 |
7:08 |
125 69-136 |
891 |
0/0 |
| 2.00 |
14:32 |
7:24 |
7:24 |
133 110-144 |
985 |
0/0 |
| 3.00 |
21:45 |
7:14 |
7:14 |
142 123-149 |
1026 |
0/0 |
| 4.00 |
28:48 |
7:02 |
7:02 |
135 126-140 |
950 |
0/0 |
| 5.00 |
36:01 |
7:14 |
7:14 |
142 126-149 |
1026 |
0/0 |
| 6.00 |
43:17 |
7:16 |
7:16 |
146 124-153 |
1060 |
0/0 |
| 7.00 |
50:25 |
7:08 |
7:08 |
143 138-151 |
1020 |
0/0 |
| 8.00 |
57:26 |
7:01 |
7:01 |
144 128-150 |
1010 |
0/0 |
| 9.00 |
1:04:09 |
6:43 |
6:43 |
143 132-150 |
961 |
0/0 |
| 10.00 |
1:11:03 |
6:54 |
6:54 |
143 123-148 |
986 |
0/0 |
| 11.00 |
1:18:03 |
7:00 |
7:00 |
149 144-155 |
1043 |
0/0 |
| 12.00 |
1:24:35 |
6:32 |
6:32 |
147 126-157 |
960 |
0/0 |
| 13.00 |
1:31:13 |
6:38 |
6:38 |
148 144-153 |
982 |
0/0 |
| 14.00 |
1:38:01 |
6:48 |
6:48 |
151 133-157 |
1028 |
0/0 |
| 15.00 |
1:44:34 |
6:33 |
6:33 |
152 132-156 |
996 |
0/0 |
| 16.00 |
1:51:05 |
6:31 |
6:31 |
155 151-158 |
1009 |
0/0 |
| 17.00 |
1:57:23 |
6:18 |
6:18 |
154 142-158 |
971 |
0/0 |
| 18.00 |
2:03:44 |
6:21 |
6:21 |
153 135-158 |
971 |
0/0 |
| 19.00 |
2:10:05 |
6:21 |
6:21 |
157 153-161 |
998 |
0/0 |
| 20.00 |
2:16:10 |
6:05 |
6:05 |
159 144-163 |
968 |
0/0 |
| 20.06 |
2:16:34 |
24 |
6:30 |
163 162-163 |
1060 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:36 |
54.83% |
More |
| 800m |
2:54 |
5:51 |
60.40% |
More |
| 1km |
3:42 |
5:58 |
62.43% |
More |
| Mile |
6:04 |
6:04 |
65.69% |
More |
| 5k |
19:24 |
6:15 |
69.21% |
More |
| 5 miles |
31:36 |
6:19 |
69.07% |
More |
| 10k |
39:35 |
6:22 |
68.73% |
More |
| 10 miles |
1:05:04 |
6:30 |
68.44% |
More |
| Half |
1:26:25 |
6:36 |
68.47% |
More |
| 20 miles |
2:16:07 |
6:48 |
67.25% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:52 |
5:52 |
67.99 |
| 5km |
19:16 |
6:12 |
69.69 |
| 5M |
31:45 |
6:21 |
68.72 |
| 10km |
39:53 |
6:25 |
68.21 |
| 10M |
1:05:45 |
6:35 |
67.74 |
| Half |
1:27:18 |
6:40 |
67.22 |
| 20M |
2:16:07 |
6:48 |
67.24 |
| Mara |
3:00:45 |
6:54 |
67.57 |
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