Sun 29th Mar 2009 at 10:00am by Nephi
Run > Race
-
Time
1:32:54
-
Miles
13.21
-
Min/mi
7:02
-
Pacing
95.2%
-
WAVA
66.51
-
Cals
2094
-
BPM
181
-
%MHR
91.3
-
B/mi
1271
-
Asc(m)
562
-
Hillscore
5
-
Surface
Road
Notes & Comments
Race no: 1541
gun time: 01:33:48 Position 456/3905
Chip time: 01:32:54 Rank 441/3905
M40 75/497
Definatly gave it my all hit a new max HR. Very wobbly on the legs after the finish, had a lie down with a couple of worried john's ambulance guys looking after me.
But v big PB (4:49) so pleased with that
n.b. Not a flat as I expected, but not hilly more rolling. bit of a sting in the tail around mile 12 with an undulation to take the power out of your legs.
Split Summary
====
1) - 1m - 7:14(7:14/m) - 154bpm avge - 170bpm max - 155cal
2) - 1m - 6:54(6:54/m) - 169bpm avge - 174bpm max - 158cal
3) - 1m - 6:52(6:52/m) - 173bpm avge - 177bpm max - 158cal
4) - 1m - 6:51(6:51/m) - 176bpm avge - 181bpm max - 159cal
5) - 1m - 6:53(6:53/m) - 179bpm avge - 182bpm max - 158cal
6) - 1m - 7:01(7:01/m) - 182bpm avge - 186bpm max - 159cal
7) - 1m - 6:52(6:52/m) - 183bpm avge - 186bpm max - 159cal
8) - 1m - 7:09(7:09/m) - 185bpm avge - 187bpm max - 158cal
9) - 1m - 7:11(7:11/m) - 188bpm avge - 190bpm max - 159cal
10) - 1m - 7:08(7:08/m) - 188bpm avge - 191bpm max - 159cal
11) - 1m - 7:04(7:04/m) - 189bpm avge - 191bpm max - 159cal
12) - 1m - 7:11(7:11/m) - 191bpm avge - 195bpm max - 160cal
13) - 1m - 7:11(7:11/m) - 190bpm avge - 195bpm max - 159cal
14) - 0.22m - 1:24(6:24/m) - 196bpm avge - 200bpm max - 34cal
Heart Rate Zone Summary
====
HR Zone: 48-154bpm (Sub 70%): 2.9%
HR Zone: 154-161bpm (71-75%): 3.8%
HR Zone: 161-169bpm (76-80%): 4.3%
HR Zone: 169-176bpm (81-85%): 16.7%
HR Zone: 176-184bpm (86-90%): 20.7%
HR Zone: 184-191bpm (91-95%): 42.2%
HR Zone: 191-199bpm (96-100%): 9.2%
HR Zone: undefined: 0.3%
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.7%
Pace Zone: 6:00-6:19/mile: 4.6%
Pace Zone: 6:20-6:39/mile: 13.7%
Pace Zone: 6:40-6:59/mile: 27.1%
Pace Zone: 7:00-7:19/mile: 24.3%
Pace Zone: 7:20-7:39/mile: 15.4%
Pace Zone: 7:40-7:59/mile: 6.8%
Pace Zone: 8:00-8:19/mile: 3%
Pace Zone: 8:20-8:39/mile: 1.1%
7:14 6:54 6:52 6:51 6:53 7:01 6:52 7:09 7:11 7:08 7:04 7:11 7:11 1:24
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:44 |
3:44 |
7:27 |
145 110-156 |
1081 |
0/2 |
1.00 |
7:12 |
3:28 |
6:57 |
162 157-170 |
1125 |
1/6 |
1.50 |
10:41 |
3:29 |
6:57 |
168 163-172 |
1168 |
7/1 |
2.00 |
14:06 |
3:25 |
6:51 |
170 167-174 |
1164 |
1/4 |
2.50 |
17:33 |
3:26 |
6:53 |
173 168-177 |
1191 |
2/4 |
3.00 |
20:58 |
3:25 |
6:50 |
173 169-176 |
1183 |
1/4 |
3.50 |
24:21 |
3:23 |
6:46 |
175 173-178 |
1183 |
2/6 |
4.00 |
27:49 |
3:28 |
6:57 |
177 172-181 |
1229 |
4/7 |
4.50 |
31:17 |
3:28 |
6:56 |
179 177-182 |
1241 |
4/4 |
5.00 |
34:42 |
3:25 |
6:50 |
179 176-181 |
1223 |
0/10 |
5.50 |
38:07 |
3:25 |
6:51 |
180 178-182 |
1232 |
0/8 |
6.00 |
41:44 |
3:36 |
7:13 |
183 180-186 |
1319 |
10/1 |
6.50 |
45:08 |
3:25 |
6:50 |
181 177-185 |
1236 |
0/8 |
7.00 |
48:36 |
3:28 |
6:55 |
185 180-186 |
1280 |
4/6 |
7.50 |
52:13 |
3:37 |
7:13 |
184 181-187 |
1328 |
8/2 |
8.00 |
55:45 |
3:32 |
7:04 |
186 184-187 |
1315 |
3/4 |
8.50 |
59:19 |
3:35 |
7:09 |
187 186-188 |
1337 |
4/1 |
9.00 |
1:02:56 |
3:37 |
7:14 |
188 186-190 |
1359 |
10/1 |
9.50 |
1:06:23 |
3:27 |
6:54 |
187 183-190 |
1289 |
5/11 |
10.00 |
1:10:04 |
3:41 |
7:23 |
190 186-191 |
1403 |
9/2 |
10.50 |
1:13:41 |
3:37 |
7:13 |
188 185-191 |
1357 |
6/7 |
11.00 |
1:17:08 |
3:27 |
6:54 |
189 187-191 |
1304 |
3/7 |
11.50 |
1:20:36 |
3:29 |
6:57 |
193 190-195 |
1341 |
4/3 |
12.00 |
1:24:19 |
3:43 |
7:26 |
190 186-194 |
1412 |
6/0 |
12.50 |
1:28:03 |
3:44 |
7:28 |
188 183-191 |
1404 |
6/2 |
13.00 |
1:31:29 |
3:26 |
6:52 |
193 191-195 |
1326 |
2/1 |
13.21 |
1:32:54 |
1:25 |
6:34 |
196 194-200 |
1288 |
2/1 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:48 |
5:48 |
70.17 |
5km |
19:37 |
6:19 |
70.54 |
5M |
32:42 |
6:32 |
68.76 |
10km |
41:18 |
6:39 |
67.92 |
10M |
1:08:53 |
6:53 |
67.24 |
Half |
1:32:04 |
7:02 |
66.01 |
20M |
2:25:04 |
7:15 |
66.38 |
Mara |
3:13:55 |
7:24 |
66.21 |
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