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Sun 21st Apr 2013 at 9:00am by FrightenedMan

Run > Race

Great Welsh Marathon

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Time
3:53:43
Miles
26.40
Min/mi
8:51
Pacing
92.5%
WAVA
59.68
Cals
2282
BPM
156
%MHR
88.6
B/mi
1380
Asc(m)
155
Surface
Road

Notes & Comments

Great Wales Marathon at Llanelli. No wall!!! Windy in parts. Rain pretty much held off. Completely chuffed.

Split Summary

====

1) - 1m - 8:52(8:52/m) - 157bpm avge - 189bpm max - 73cal

2) - 1m - 8:35(8:35/m) - 149bpm avge - 157bpm max - 95cal

3) - 1m - 8:49(8:49/m) - 149bpm avge - 156bpm max - 94cal

4) - 1m - 8:40(8:40/m) - 150bpm avge - 155bpm max - 91cal

5) - 1m - 8:51(8:51/m) - 151bpm avge - 161bpm max - 94cal

6) - 1m - 8:32(8:32/m) - 153bpm avge - 160bpm max - 92cal

7) - 1m - 9:13(9:13/m) - 150bpm avge - 159bpm max - 87cal

8) - 1m - 8:55(8:55/m) - 149bpm avge - 155bpm max - 82cal

9) - 1m - 8:53(8:53/m) - 155bpm avge - 160bpm max - 95cal

10) - 1m - 8:48(8:48/m) - 156bpm avge - 159bpm max - 93cal

11) - 1m - 8:51(8:51/m) - 153bpm avge - 157bpm max - 82cal

12) - 1m - 8:39(8:39/m) - 152bpm avge - 154bpm max - 73cal

13) - 1m - 9:09(9:09/m) - 152bpm avge - 158bpm max - 74cal

14) - 1m - 8:40(8:40/m) - 154bpm avge - 158bpm max - 75cal

15) - 1m - 9:13(9:13/m) - 154bpm avge - 160bpm max - 77cal

16) - 1m - 8:57(8:57/m) - 152bpm avge - 160bpm max - 68cal

17) - 1m - 8:50(8:50/m) - 155bpm avge - 160bpm max - 75cal

18) - 1m - 9:04(9:04/m) - 156bpm avge - 160bpm max - 82cal

19) - 1m - 8:59(8:59/m) - 158bpm avge - 163bpm max - 84cal

20) - 1m - 8:39(8:39/m) - 161bpm avge - 165bpm max - 89cal

21) - 1m - 8:54(8:54/m) - 160bpm avge - 164bpm max - 89cal

22) - 1m - 8:54(8:54/m) - 165bpm avge - 169bpm max - 102cal

23) - 1m - 9:07(9:07/m) - 164bpm avge - 167bpm max - 102cal

24) - 1m - 9:06(9:06/m) - 164bpm avge - 166bpm max - 98cal

25) - 1m - 8:36(8:36/m) - 163bpm avge - 165bpm max - 89cal

26) - 1m - 8:41(8:41/m) - 163bpm avge - 167bpm max - 89cal

27) - 0.4m - 3:15(8:11/m) - 168bpm avge - 172bpm max - 38cal

Heart Rate Zone Summary

====

HR Zone: 72-156bpm (Sub 70%): 52.8%

HR Zone: 156-162bpm (71-75%): 24.5%

HR Zone: 162-168bpm (76-80%): 20.2%

HR Zone: 168-174bpm (81-85%): 1.8%

HR Zone: 174-180bpm (86-90%): 0.3%

HR Zone: 180-186bpm (91-95%): 0.2%

HR Zone: 186-192bpm (96-100%): 0.1%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.9%

Pace Zone: 7:40-7:59/mile: 4.8%

Pace Zone: 8:00-8:19/mile: 11.5%

Pace Zone: 8:20-8:39/mile: 19.9%

Pace Zone: 8:40-8:59/mile: 23.6%

Pace Zone: 9:00-9:19/mile: 17.5%

Pace Zone: 9:20-9:39/mile: 9.2%

Pace Zone: 9:40-9:59/mile: 4.3%

Pace Zone: 10:00-10:19/mile: 2.6%

Pace Zone: 10:20-10:39/mile: 1.1%

8:52 8:35 8:49 8:40 8:51 8:32 9:13 8:55 8:53 8:48 8:51 8:39 9:09 8:40 9:13 8:57 8:50 9:04 8:59 8:39 8:54 8:54 9:07 9:06 8:36 8:41 3:15

Pace

11%

75%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:51	8:51	8:51	158 113-189	1398	0/6
2.00	17:26	8:35	8:35	149 143-157	1280	6/2
3.00	26:16	8:49	8:49	149 145-155	1314	8/7
4.00	34:56	8:40	8:40	150 141-155	1301	3/3
5.00	43:47	8:51	8:51	151 144-161	1336	2/5
6.00	52:19	8:32	8:32	153 147-160	1305	7/4
7.00	1:01:32	9:13	9:13	150 139-159	1382	5/4
8.00	1:10:27	8:55	8:55	149 144-155	1329	3/2
9.00	1:19:20	8:53	8:53	155 146-160	1378	6/7
10.00	1:28:08	8:48	8:48	156 154-159	1373	1/6
11.00	1:36:59	8:51	8:51	153 148-156	1354	10/10
12.00	1:45:38	8:39	8:39	152 148-154	1314	6/5
13.00	1:54:47	9:09	9:09	152 136-158	1392	8/8
14.00	2:03:27	8:40	8:40	154 150-157	1334	2/7
15.00	2:12:39	9:13	9:13	154 151-160	1418	6/2
16.00	2:21:37	8:58	8:58	152 147-160	1362	8/9
17.00	2:30:28	8:50	8:50	155 148-160	1370	3/3
18.00	2:39:32	9:04	9:04	156 150-160	1415	4/4
19.00	2:48:31	8:59	8:59	158 149-163	1420	8/3
20.00	2:57:10	8:39	8:39	161 156-165	1394	4/7
21.00	3:06:04	8:54	8:54	160 158-164	1423	2/6
22.00	3:14:58	8:54	8:54	165 161-169	1468	9/6
23.00	3:24:05	9:07	9:07	164 162-167	1496	2/7
24.00	3:33:11	9:06	9:06	164 159-166	1492	7/7
25.00	3:41:47	8:36	8:36	163 160-165	1402	12/8
26.00	3:50:28	8:41	8:41	163 159-167	1415	3/4
26.40	3:53:43	3:15	8:11	168 166-172	1375	2/1

Heart

156/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 155m, Range 11m, Flat prediction 3:53:43

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	42.78%	More
800m	4:08	8:19	48.12%	More
1km	5:11	8:20	50.48%	More
Mile	8:27	8:27	53.26%	More
5k	26:55	8:40	55.60%	More
5 miles	43:28	8:42	56.16%	More
10k	54:04	8:42	56.37%	More
10 miles	1:28:05	8:49	56.83%	More
Half	1:55:29	8:49	57.69%	More
Mara	3:51:51	8:51	59.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:16	7:16	61.99
5km	24:11	7:47	61.88
5M	40:04	8:01	60.92
10km	50:26	8:07	60.44
10M	1:23:31	8:21	59.94
Half	1:51:12	8:29	59.42
20M	2:54:08	8:42	59.37
Mara	3:51:50	8:51	59.62

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