F'Laps - Saturday 5th July

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Fri 2nd Aug 2013 at 7:00pm by The_Saint

Run > Race

Cardiff Summer Series 4 Miles | ONS/IPO Gaer Challenge

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Time
27:48
Miles
3.95
Min/mi
7:02
Pacing
0%
WAVA
66.11
Cals
429
BPM
155
%MHR
81.7
B/mi
1092
Surface
Road

39:51 5mi

Notes & Comments

Imported from file

Split Summary
===
1) 1m - 6:44(6:44/m) 147/180bpm 89cal
2) 1m - 7:11(7:11/m) 157/169bpm 113cal
3) 1m - 7:11(7:11/m) 157/161bpm 116cal
4) 0.95m - 6:42(7:01/m) 161/168bpm 111cal

Speed Summary
===
Fastest 400m in 1:35
Fastest 800m in 3:13
Fastest 1km in 4:02
Fastest 1200m in 4:50
Fastest mile in 6:42

Pace Zone Summary
===
5:20-5:39/mile: 2.8%
5:40-5:59/mile: 6.2%
6:00-6:19/mile: 8.5%
6:20-6:39/mile: 11.3%
6:40-6:59/mile: 14.5%
7:00-7:19/mile: 19.8%
7:20-7:39/mile: 13.1%
7:40-7:59/mile: 8.5%
8:00-8:19/mile: 6%

Heart Rate Zone Summary
===
Sub-70% (182bpm): 100%

6:44 7:11 7:11 6:42

Pin Map

Imported from file - 2013-08-02

0mi in 0

Pace

24%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	0	0	0	110 72-137	0	0/0
0.25	0	0	0	141 136-146	0	0/0
0.38	0	0	0	143 141-146	0	0/0
0.50	0	0	0	143 143-144	0	0/0
0.63	0	0	0	145 144-145	0	0/0
0.75	0	0	0	157 145-164	0	0/0
0.88	0	0	0	160 156-164	0	0/0
1.00	0	0	0	172 165-180	0	0/0
1.13	0	0	0	162 157-169	0	0/0
1.25	0	0	0	162 157-165	0	0/0
1.38	0	0	0	157 152-163	0	0/0
1.50	0	0	0	154 152-157	0	0/0
1.63	0	0	0	155 152-157	0	0/0
1.75	0	0	0	155 152-159	0	0/0
1.88	0	0	0	155 153-159	0	0/0
2.00	0	0	0	156 153-157	0	0/0
2.13	0	0	0	157 155-159	0	0/0
2.25	0	0	0	156 155-157	0	0/0
2.38	4	4	29	155 154-155	76	0/0
2.50	53	49	6:32	158 156-161	1032	0/0
2.63	1:47	54	7:15	157 155-158	1137	0/0
2.75	2:46	59	7:50	157 155-157	1229	0/0
2.88	3:43	57	7:37	157 156-157	1196	0/0
3.00	4:33	50	6:41	158 157-159	1055	0/0
3.13	5:26	53	7:07	160 160-161	1140	0/0
3.25	6:23	57	7:36	159 158-160	1209	0/0
3.38	7:15	52	6:53	159 158-161	1094	0/0
3.50	8:11	56	7:25	161 160-161	1194	0/0
3.63	9:06	56	7:27	160 159-161	1191	0/0
3.75	9:59	53	7:03	161 159-163	1135	0/0
3.88	10:46	47	6:15	166 165-167	1038	0/0
3.91	10:57	11	5:50	168 167-168	981	0/0

Heart

155/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 0m, Flat prediction 27:48

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
5 miles	39:51	7:58	58.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:17	6:17	68.50
5km	21:26	6:54	67.08
5M	35:52	7:10	65.28
10km	45:23	7:18	64.38
10M	1:15:55	7:36	63.14
Half	1:41:41	7:46	62.18
20M	2:40:41	8:02	61.49
Mara	3:35:12	8:13	61.35

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Aerobic Training Effect	3.1
HR Recovery	79
VO2Max
Anaerobic TE