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Sun 8th Dec 2013 at 11:00am by Rog T

Run > Race

Christmas 10k Christchurch

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Time
42:42
Miles
6.22
Min/mi
6:52
Pacing
95.9%
WAVA
63.37
Cals
319
BPM
129
%MHR
73.4
B/mi
886
Asc(m)
34
Surface
Road

Notes & Comments

1 comments

Felt great running today - no issues with foot and ended up running at a much faster pace than i had envisaged and pretty consistent too.

Heart Rate Monitor playing up - must make some adjustments

Split Summary
===
1) 1m - 6:47(6:47/m) 171/187bpm 38cal
2) 1m - 6:52(6:52/m) 156/165bpm 95cal
3) 1m - 6:51(6:51/m) 119/159bpm 106cal
4) 1m - 6:57(6:57/m) 105/136bpm 43cal
5) 1m - 7:02(7:02/m) 140/163bpm 15cal
6) 1m - 6:50(6:50/m) 96/113bpm 21cal
7) 0.22m - 1:24(6:19/m) 87/93bpm 1cal

Speed Summary
===
Fastest 400m in 1:33
Fastest 800m in 3:17
Fastest 1km in 4:07
Fastest 1200m in 4:58
Fastest mile in 6:41

Pace Zone Summary
===
6:00-6:19/mile: 5%
6:20-6:39/mile: 18.4%
6:40-6:59/mile: 41.6%
7:00-7:19/mile: 22.1%
7:20-7:39/mile: 6.5%

Heart Rate Zone Summary
===
81-85bpm: 4%
86-90bpm: 3.7%
91-95bpm: 6.8%
96-100bpm: 7.7%
101-105bpm: 8.8%
106-110bpm: 3.7%
111-115bpm: 3.3%
116-120bpm: 6%
121-125bpm: 2.7%
126-130bpm: 4.4%
131-135bpm: 5.7%
136-140bpm: 2.6%
146-150bpm: 5.1%
151-155bpm: 9.2%
156-160bpm: 6.2%
161-165bpm: 7.1%
171-175bpm: 3.1%
176-180bpm: 3.5%

6:47 6:52 6:51 6:57 7:02 6:50 1:24

Craig D
Great effort. Well done Rog

Pin Map

0mi in 0

Pace

29%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:43	1:43	6:54	163 89-187	1124	0/2
0.50	3:25	1:42	6:47	177 166-187	1201	0/0
0.75	5:06	1:41	6:44	171 163-178	1152	2/1
1.00	6:47	1:41	6:44	162 157-168	1091	1/2
1.25	8:28	1:40	6:42	153 144-161	1024	0/0
1.50	10:12	1:44	6:56	158 148-165	1094	1/0
1.75	11:55	1:44	6:55	157 152-162	1086	2/1
2.00	13:38	1:43	6:53	153 144-162	1052	1/2
2.25	15:23	1:45	6:59	142 121-159	991	1/0
2.50	17:06	1:42	6:50	103 92-121	703	1/1
2.75	18:48	1:42	6:48	117 97-141	796	1/1
3.00	20:30	1:42	6:48	109 97-134	742	1/0
3.25	22:13	1:44	6:54	105 91-118	725	0/1
3.50	23:55	1:42	6:47	90 84-104	611	2/1
3.75	25:41	1:46	7:03	102 91-116	719	4/1
4.00	27:28	1:48	7:10	125 110-136	896	4/4
4.25	29:11	1:42	6:48	158 151-163	1075	0/3
4.50	30:57	1:46	7:06	148 135-163	1050	1/1
4.75	32:45	1:48	7:13	130 122-140	939	2/2
5.00	34:31	1:46	7:04	118 101-127	834	1/2
5.25	36:14	1:43	6:50	105 95-113	718	0/0
5.50	37:57	1:43	6:51	100 96-105	686	2/1
5.75	39:40	1:43	6:53	94 87-100	647	1/2
6.00	41:21	1:41	6:44	82 79-87	552	0/1
6.20	42:41	1:20	6:34	88 81-93	577	2/0

Heart

129/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 34m, Range 12m, Flat prediction 42:42

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	6:03	6:03	65.50
5km	20:19	6:32	65.61
5M	33:48	6:46	64.13
10km	42:39	6:52	63.38
10M	1:10:58	7:06	62.34
Half	1:34:44	7:14	61.52
20M	2:28:57	7:27	61.03
Mara	3:18:50	7:35	61.00

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