Sat 21st Mar 2009 at 9:00am by Roofus

Run > Race

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Time
25:37
Miles
3.07
Min/mi
8:21
WAVA
59.47
Cals
341
Asc(m)
294
Surface
Track

Notes & Comments

1 comments

Split Summary

====

Lap 1 - 1 miles - 8:30(8:30/m) - 166bpm avge - 173bpm max - 110cal

Lap 2 - 1 miles - 8:37(8:37/m) - 175bpm avge - 180bpm max - 113cal

Lap 3 - 1 miles - 8:04(8:04/m) - 176bpm avge - 180bpm max - 111cal

Lap 4 - 0.07 miles - 26(6:14/m) - 183bpm avge - 185bpm max - 7cal

Heart Rate Zone Summary

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HR Zone: 59-156bpm (Sub 70%): 3.6%

HR Zone: 156-163bpm (71-75%): 2.7%

HR Zone: 163-170bpm (76-80%): 15.6%

HR Zone: 170-177bpm (81-85%): 69.4%

HR Zone: 177-184bpm (86-90%): 7.8%

HR Zone: 184-191bpm (91-95%): 0.9%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 2.4%

Pace Zone: 6:00-6:19/mile: 1.5%

Pace Zone: 6:20-6:39/mile: 4%

Pace Zone: 6:40-6:59/mile: 2.7%

Pace Zone: 7:00-7:19/mile: 6.7%

Pace Zone: 7:20-7:39/mile: 11.6%

Pace Zone: 7:40-7:59/mile: 11.3%

Pace Zone: 8:00-8:19/mile: 8.8%

Pace Zone: 8:20-8:39/mile: 10.7%

Pace Zone: 8:40-8:59/mile: 10.4%

Pace Zone: 9:00-9:19/mile: 4.9%

Pace Zone: 9:20-9:39/mile: 3.7%

Pace Zone: 9:40-9:59/mile: 4.9%

Pace Zone: 10:00-10:19/mile: 4.6%

Pace Zone: 10:20-10:39/mile: 1.2%

Pace Zone: 10:40-10:59/mile: 2.7%

Pace Zone: 11:00-11:19/mile: 1.2%

8:30 8:37 8:04 26

Roofus
Pleased with this, took 1 min and 1 second off the same race 2 weeks ago. May have something to do with the extra training done this week. 20 mile cyle ride followed by an 11 miler run at hte club all on Thursday! Now got to move towards the 24 mins mark! for BWTT

0mi in 0

Heart

172/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 294m, Range 0m, Flat prediction 25:37

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	55.90
5km	25:56	8:21	59.50
5M	42:44	8:33	58.91
10km	53:40	8:38	58.73
10M	1:28:25	8:51	58.58
Half	1:57:22	8:58	57.55
20M	3:02:56	9:09	57.94
Mara	4:02:50	9:16	57.70

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