Sun 1st Apr 2012 at 10:00am by DIY Diva
Run > Long Run
-
Time
2:58:30
-
Miles
20.05
-
Min/mi
8:54
-
Pacing
94.5%
-
WAVA
61.83
-
Cals
1925
-
BPM
175
-
%MHR
93.4
-
B/mi
1554
-
Asc(m)
278
-
Surface
Road
Notes & Comments
3 comments
Liz wanted to do her own thing so I did 'comfortable' pace for my run. Forgot how undulating this course is. Top day out with Kirsty's Mum & Dad. Bright orange hoodies. Liz wasn't too keen on the colour having been sold the race by me and my green hoodie :o)
Split Summary
===
1) 1m - 9:03(9:03/m) - 14cal - 203/247bpm - 6.63/7.82mph
2) 1m - 8:57(8:57/m) - 121cal - 181/193bpm - 6.7/7.65mph
3) 1m - 9:19(9:19/m) - 112cal - 161/176bpm - 6.43/7.37mph
4) 1m - 8:49(8:49/m) - 99cal - 159/178bpm - 6.81/7.86mph
5) 1m - 8:59(8:59/m) - 101cal - 167/183bpm - 6.67/7.7mph
6) 1m - 9:18(9:18/m) - 105cal - 165/188bpm - 6.46/7.88mph
7) 1m - 9:05(9:05/m) - 92cal - 170/187bpm - 6.61/7.54mph
8) 1m - 8:58(8:58/m) - 104cal - 167/181bpm - 6.69/8.16mph
9) 1m - 8:59(8:59/m) - 106cal - 164/177bpm - 6.67/7.53mph
10) 1m - 8:44(8:44/m) - 103cal - 172/186bpm - 6.87/7.57mph
11) 1m - 8:40(8:40/m) - 102cal - 169/184bpm - 6.92/8.88mph
12) 1m - 8:50(8:50/m) - 104cal - 173/190bpm - 6.79/8.03mph
13) 1m - 8:41(8:41/m) - 103cal - 181/195bpm - 6.9/7.53mph
14) 1m - 8:53(8:53/m) - 106cal - 179/193bpm - 6.76/7.49mph
15) 1m - 8:59(8:59/m) - 107cal - 179/196bpm - 6.68/7.65mph
16) 1m - 8:45(8:45/m) - 87cal - 177/195bpm - 6.86/8.14mph
17) 1m - 8:33(8:33/m) - 85cal - 178/190bpm - 7.01/8.18mph
18) 1m - 8:46(8:46/m) - 86cal - 182/194bpm - 6.85/8.24mph
19) 1m - 8:54(8:54/m) - 87cal - 186/198bpm - 6.74/7.89mph
20) 1m - 8:54(8:54/m) - 97cal - 182/194bpm - 6.74/7.98mph
21) 0.05m - 23(8:16/m) - 4cal - 188/190bpm - 7.26/7.79mph
Pace Zone Summary
===
Pace Zone: 7:40-7:59/m: 3.2%
Pace Zone: 8:00-8:19/m: 10.8%
Pace Zone: 8:20-8:39/m: 18.7%
Pace Zone: 8:40-8:59/m: 22.9%
Pace Zone: 9:00-9:19/m: 19.6%
Pace Zone: 9:20-9:39/m: 11.9%
Pace Zone: 9:40-9:59/m: 5.6%
Pace Zone: 10:00-10:19/m: 2.4%
Pace Zone: 10:20-10:39/m: 1.5%
Heart Rate Zone Summary
===
HR Zone: 148-154 (71-75%): 3.2%
HR Zone: 154-161 (76-80%): 8.3%
HR Zone: 161-167 (81-85%): 18.5%
HR Zone: 167-174 (86-90%): 18%
HR Zone: 174-180 (91-95%): 19.2%
HR Zone: 180-187 (96-100%): 18.6%
Max Speed
===
8.88mph
9:03 8:57 9:19 8:49 8:59 9:18 9:05 8:58 8:59 8:44 8:40 8:50 8:41 8:53 8:59 8:45 8:33 8:46 8:54 8:54 23
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.11 |
10:00 |
10:00 |
9:03 |
201 107-245 |
1818 |
0/0 |
| 2.23 |
20:00 |
10:00 |
8:53 |
175 152-193 |
1554 |
0/0 |
| 3.31 |
30:00 |
10:00 |
9:15 |
160 142-174 |
1479 |
0/0 |
| 4.44 |
40:00 |
10:00 |
8:52 |
162 142-183 |
1436 |
0/0 |
| 5.53 |
50:00 |
10:00 |
9:09 |
164 145-178 |
1502 |
0/0 |
| 6.64 |
1:00:00 |
10:00 |
9:05 |
171 153-188 |
1552 |
0/0 |
| 7.71 |
1:10:00 |
10:00 |
9:17 |
167 154-181 |
1551 |
0/0 |
| 8.85 |
1:20:00 |
10:00 |
8:46 |
164 151-180 |
1438 |
0/0 |
| 9.99 |
1:30:00 |
10:00 |
8:48 |
172 152-186 |
1513 |
0/0 |
| 11.14 |
1:40:00 |
10:00 |
8:39 |
171 154-190 |
1479 |
0/0 |
| 12.26 |
1:50:00 |
10:00 |
8:57 |
174 159-188 |
1558 |
0/0 |
| 13.41 |
2:00:00 |
10:00 |
8:44 |
178 163-195 |
1556 |
0/0 |
| 14.54 |
2:10:00 |
10:00 |
8:49 |
182 168-196 |
1603 |
0/0 |
| 15.66 |
2:20:00 |
10:00 |
8:57 |
180 160-195 |
1611 |
0/0 |
| 16.82 |
2:30:00 |
10:00 |
8:36 |
177 166-188 |
1524 |
0/0 |
| 17.97 |
2:40:00 |
10:00 |
8:44 |
181 169-194 |
1580 |
0/0 |
| 19.09 |
2:50:00 |
10:00 |
8:56 |
186 171-198 |
1663 |
0/0 |
| 20.05 |
2:58:30 |
8:30 |
8:50 |
182 166-194 |
1608 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:58 |
7:57 |
47.64% |
More |
| 800m |
4:04 |
8:12 |
50.65% |
More |
| 1km |
5:08 |
8:15 |
52.38% |
More |
| Mile |
8:27 |
8:27 |
54.12% |
More |
| 5k |
26:50 |
8:38 |
59.53% |
More |
| 5 miles |
43:42 |
8:44 |
59.62% |
More |
| 10k |
54:23 |
8:45 |
59.99% |
More |
| 10 miles |
1:27:40 |
8:46 |
61.23% |
More |
| Half |
1:55:28 |
8:49 |
61.09% |
More |
| 20 miles |
2:58:03 |
8:54 |
61.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:14 |
7:14 |
63.19 |
| 5km |
24:19 |
7:50 |
65.68 |
| 5M |
40:26 |
8:05 |
64.45 |
| 10km |
51:01 |
8:13 |
63.95 |
| 10M |
1:24:51 |
8:29 |
63.27 |
| Half |
1:53:15 |
8:39 |
61.86 |
| 20M |
2:58:01 |
8:54 |
61.83 |
| Mara |
3:57:36 |
9:04 |
61.29 |
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