Sun 5th Apr 2009 at 9:00am by Bob!

Run > Race

Good
breezy
warm

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Time
3:10:02
Miles
20.00
Min/mi
9:30
Pacing
90%
WAVA
53.77
Cals
2846
BPM
151
%MHR
68.2
B/mi
1432
Asc(m)
622
Surface
Road

Notes & Comments

Worthing 20 

4 x 5 mile laps. Ran first 3 laps at approx 10 min mile pace. Last 5 miles were planned as Marathon pace (8.30 to 8.40), breeze was against along the front for first mile and a half, but I reaped the benefit on the 3rd mile of the lap with an 8.13, average pace for the last 5 was 8.34 

loo stops on mile 6, 11 & 16 

Split Summary

==== 
1) - 1m - 9:17(9:17/m) - 141bpm avge - 151bpm max - 139cal 
2) - 1m - 9:47(9:47/m) - 144bpm avge - 148bpm max - 143cal 
3) - 1m - 9:56(9:56/m) - 144bpm avge - 150bpm max - 143cal 
4) - 1m - 9:46(9:46/m) - 148bpm avge - 152bpm max - 143cal 
5) - 1m - 9:56(9:56/m) - 147bpm avge - 151bpm max - 143cal 
6) - 1m - 10:44(10:44/m) - 145bpm avge - 153bpm max - 140cal 
7) - 1m - 9:54(9:54/m) - 147bpm avge - 152bpm max - 143cal 
8) - 1m - 9:32(9:32/m) - 147bpm avge - 151bpm max - 142cal 
9) - 1m - 9:57(9:57/m) - 145bpm avge - 150bpm max - 143cal 
10) - 1m - 9:42(9:42/m) - 146bpm avge - 150bpm max - 143cal 
11) - 1m - 10:05(10:05/m) - 147bpm avge - 151bpm max - 141cal 
12) - 1m - 9:44(9:44/m) - 150bpm avge - 153bpm max - 143cal 
13) - 1m - 9:34(9:34/m) - 149bpm avge - 154bpm max - 141cal 
14) - 1m - 9:31(9:31/m) - 150bpm avge - 153bpm max - 142cal 
15) - 1m - 9:26(9:26/m) - 152bpm avge - 160bpm max - 142cal 
16) - 1m - 9:06(9:06/m) - 159bpm avge - 163bpm max - 141cal 
17) - 1m - 8:38(8:38/m) - 163bpm avge - 167bpm max - 142cal 
18) - 1m - 8:13(8:13/m) - 165bpm avge - 167bpm max - 143cal 
19) - 1m - 8:27(8:27/m) - 164bpm avge - 166bpm max - 142cal 
20) - 1m - 8:27(8:27/m) - 165bpm avge - 167bpm max - 142cal 
21) - 0.04m - 18(7:25/m) - 165bpm avge - 165bpm max - 5cal

Heart Rate Zone Summary

==== 
HR Zone: 56-151bpm (Sub 70%): 72.1% 
HR Zone: 151-158bpm (71-75%): 5.1% 
HR Zone: 158-165bpm (76-80%): 14% 
HR Zone: 165-172bpm (81-85%): 8.8% 

Pace Zone Summary

==== 
Pace Zone: 7:20-7:39/mile: 1.2% 
Pace Zone: 7:40-7:59/mile: 2.8% 
Pace Zone: 8:00-8:19/mile: 6% 
Pace Zone: 8:20-8:39/mile: 7.3% 
Pace Zone: 8:40-8:59/mile: 10.5% 
Pace Zone: 9:00-9:19/mile: 11.6% 
Pace Zone: 9:20-9:39/mile: 17.3% 
Pace Zone: 9:40-9:59/mile: 16.1% 
Pace Zone: 10:00-10:19/mile: 10.5% 
Pace Zone: 10:20-10:39/mile: 6.7% 
Pace Zone: 10:40-10:59/mile: 3.4% 
Pace Zone: 11:00-11:19/mile: 1.5%

9:17 9:47 9:56 9:46 9:56 10:44 9:54 9:32 9:57 9:42 10:05 9:44 9:34 9:31 9:26 9:06 8:38 8:13 8:27 8:27 18

Pin Map

Worthing 20

0mi in 0

Pace

13%

60%

13%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	9:15	9:15	9:15	140 90-150	1296	0/0
2.00	19:04	9:49	9:49	144 141-146	1413	0/0
3.00	29:01	9:56	9:56	144 139-149	1431	0/0
4.00	38:47	9:46	9:46	148 142-151	1446	0/0
5.00	48:43	9:56	9:56	147 142-151	1460	0/0
6.00	59:27	10:44	10:44	145 130-153	1557	0/0
7.00	1:09:22	9:55	9:55	147 140-152	1458	0/0
8.00	1:18:53	9:32	9:32	148 143-151	1410	0/0
9.00	1:28:51	9:57	9:57	145 141-150	1443	0/0
10.00	1:38:33	9:43	9:43	146 142-150	1418	0/0
11.00	1:48:38	10:04	10:04	147 137-151	1480	0/0
12.00	1:58:22	9:45	9:45	150 146-153	1461	0/0
13.00	2:07:57	9:34	9:34	149 145-154	1426	0/0
14.00	2:17:27	9:30	9:30	150 144-153	1426	0/0
15.00	2:26:53	9:26	9:26	152 147-160	1433	0/0
16.00	2:35:58	9:06	9:06	159 151-162	1446	0/0
17.00	2:44:35	8:37	8:37	163 159-167	1403	0/0
18.00	2:52:50	8:15	8:15	165 162-167	1360	0/0
19.00	3:01:17	8:28	8:28	164 159-166	1388	0/0
20.00	3:09:44	8:27	8:27	164 162-166	1386	0/0
20.03	3:10:01	17	8:15	165 165-165	1361	0/0

Heart

151/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 622m, Range 0m, Flat prediction 3:10:02

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	41.69%	More
800m	4:00	8:02	48.51%	More
1km	5:01	8:04	50.35%	More
Mile	8:10	8:10	52.53%	More
5k	26:00	8:22	56.19%	More
5 miles	42:49	8:34	55.56%	More
10k	54:23	8:45	54.63%	More
10 miles	1:31:08	9:07	53.89%	More
Half	2:01:18	9:16	53.57%	More
20 miles	3:09:43	9:29	53.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	72.15
5km	22:04	7:06	66.20
5M	38:15	7:39	62.20
10km	49:11	7:55	60.41
10M	1:25:16	8:32	57.59
Half	1:56:31	8:54	55.34
20M	3:10:02	9:30	53.77
Mara	4:19:40	9:55	52.47

Bespoke Fields

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Weight	13st 5
Backpack?
Temp	14C
Niggles
PU

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