Sat 28th Mar 2009 at 11:00am by PJL
Run > Race
- windy
-
Time
1:36:18
-
Miles
13.85
-
Min/mi
6:57
-
Pacing
92%
-
WAVA
64.24
-
Cals
1662
-
BPM
181
-
%MHR
89.2
-
B/mi
1260
-
Asc(m)
42
-
Hillscore
41
-
Surface
Road
Notes & Comments
Coniston 14. 5k splits: 20:55 20:32 22:12 22:49
Split Summary
====
1) - 1km - 4:13(4:13/km) - 169bpm avge - 177bpm max - 71cal
2) - 1km - 4:25(4:25/km) - 178bpm avge - 182bpm max - 75cal
3) - 1km - 4:08(4:08/km) - 180bpm avge - 182bpm max - 75cal
4) - 1km - 4:00(4:00/km) - 180bpm avge - 184bpm max - 73cal
5) - 1km - 4:09(4:09/km) - 180bpm avge - 182bpm max - 75cal
6) - 1km - 3:42(3:42/km) - 180bpm avge - 183bpm max - 73cal
7) - 1km - 4:05(4:05/km) - 181bpm avge - 183bpm max - 75cal
8) - 1km - 4:14(4:14/km) - 182bpm avge - 185bpm max - 75cal
9) - 1km - 4:16(4:16/km) - 182bpm avge - 184bpm max - 75cal
10) - 1km - 4:14(4:14/km) - 182bpm avge - 185bpm max - 75cal
11) - 1km - 4:26(4:26/km) - 182bpm avge - 184bpm max - 75cal
12) - 1km - 4:26(4:26/km) - 182bpm avge - 184bpm max - 75cal
13) - 1km - 4:23(4:23/km) - 181bpm avge - 183bpm max - 75cal
14) - 1km - 4:24(4:24/km) - 182bpm avge - 184bpm max - 75cal
15) - 1km - 4:33(4:33/km) - 182bpm avge - 185bpm max - 75cal
16) - 1km - 4:32(4:32/km) - 182bpm avge - 184bpm max - 75cal
17) - 1km - 4:22(4:22/km) - 182bpm avge - 184bpm max - 75cal
18) - 1km - 4:38(4:38/km) - 181bpm avge - 184bpm max - 76cal
19) - 1km - 4:55(4:55/km) - 183bpm avge - 185bpm max - 76cal
20) - 1km - 4:22(4:22/km) - 182bpm avge - 185bpm max - 73cal
21) - 1km - 4:29(4:29/km) - 183bpm avge - 185bpm max - 76cal
22) - 1km - 4:18(4:18/km) - 187bpm avge - 189bpm max - 74cal
23) - 0.29km - 1:03(3:38/km) - 190bpm avge - 191bpm max - 20cal
Heart Rate Zone Summary
====
HR Zone: 56-160bpm (Sub 70%): 0.9%
HR Zone: 160-168bpm (71-75%): 0.4%
HR Zone: 168-175bpm (76-80%): 3.7%
HR Zone: 175-183bpm (81-85%): 64.3%
HR Zone: 183-190bpm (86-90%): 30.5%
HR Zone: 190-198bpm (91-95%): 0.3%
Pace Zone Summary
====
Pace Zone: 3:20-3:39/km: 4.1%
Pace Zone: 3:40-3:59/km: 14.5%
Pace Zone: 4:00-4:19/km: 32.8%
Pace Zone: 4:20-4:39/km: 25.3%
Pace Zone: 4:40-4:59/km: 13.3%
Pace Zone: 5:00-5:19/km: 3.8%
Pace Zone: 5:20-5:39/km: 2.8%
Pace Zone: 6:00-6:19/km: 1.1%
4:13 4:25 4:08 4:00 4:09 3:42 4:05 4:14 4:16 4:14 4:26 4:26 4:23 4:24 4:33 4:32 4:22 4:38 4:55 4:22 4:29 4:18 1:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:22 |
3:22 |
6:44 |
165 125-176 |
1112 |
39/2 |
1.00 |
6:58 |
3:36 |
7:12 |
177 173-181 |
1276 |
14/10 |
1.50 |
10:19 |
3:21 |
6:42 |
180 178-182 |
1206 |
10/7 |
2.00 |
13:37 |
3:18 |
6:36 |
180 178-181 |
1188 |
7/60 |
2.50 |
16:51 |
3:13 |
6:27 |
180 178-184 |
1161 |
18/14 |
3.00 |
20:10 |
3:19 |
6:38 |
180 178-181 |
1195 |
8/8 |
3.50 |
23:18 |
3:08 |
6:16 |
181 180-182 |
1134 |
14/16 |
4.00 |
26:20 |
3:02 |
6:05 |
179 176-182 |
1089 |
13/14 |
4.50 |
29:44 |
3:23 |
6:46 |
181 180-184 |
1226 |
19/20 |
5.00 |
33:09 |
3:25 |
6:51 |
182 180-185 |
1246 |
31/16 |
5.50 |
36:32 |
3:24 |
6:47 |
182 181-184 |
1235 |
11/20 |
6.00 |
40:02 |
3:29 |
6:59 |
182 180-184 |
1269 |
40/4 |
6.50 |
43:31 |
3:30 |
6:59 |
183 180-184 |
1279 |
2/52 |
7.00 |
46:59 |
3:28 |
6:56 |
182 179-184 |
1262 |
17/6 |
7.50 |
50:36 |
3:37 |
7:14 |
181 176-184 |
1309 |
42/0 |
8.00 |
54:08 |
3:31 |
7:03 |
181 180-183 |
1275 |
14/17 |
8.50 |
57:41 |
3:34 |
7:07 |
182 180-184 |
1297 |
10/6 |
9.00 |
1:01:14 |
3:33 |
7:05 |
182 181-183 |
1290 |
0/57 |
9.50 |
1:04:49 |
3:35 |
7:10 |
183 180-185 |
1313 |
16/12 |
10.00 |
1:08:35 |
3:45 |
7:31 |
182 180-184 |
1368 |
14/18 |
10.50 |
1:12:06 |
3:31 |
7:02 |
181 179-183 |
1274 |
21/10 |
11.00 |
1:15:47 |
3:42 |
7:23 |
181 178-183 |
1337 |
12/16 |
11.50 |
1:19:38 |
3:50 |
7:41 |
182 180-184 |
1398 |
13/21 |
12.00 |
1:23:41 |
4:03 |
8:07 |
183 180-185 |
1484 |
11/21 |
12.50 |
1:26:59 |
3:18 |
6:36 |
181 177-184 |
1196 |
23/18 |
13.00 |
1:30:35 |
3:36 |
7:11 |
183 182-184 |
1315 |
28/10 |
13.50 |
1:34:01 |
3:26 |
6:52 |
186 184-189 |
1278 |
5/30 |
13.85 |
1:36:18 |
2:17 |
6:31 |
189 188-191 |
1231 |
12/7 |
Elevation
Biggest Climbs (m) |
Min/mi |
62 4.5% |
7:09
|
52 4.5% |
6:47
|
41 5.3% |
7:11
|
24 13.8% |
8:39
|
21 4.8% |
7:01
|
20 5.7% |
7:10
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:48 |
51.53% |
More |
800m |
2:54 |
5:50 |
58.22% |
More |
1km |
3:40 |
5:54 |
60.42% |
More |
Mile |
6:08 |
6:08 |
62.81% |
More |
5k |
20:03 |
6:27 |
65.13% |
More |
5 miles |
33:01 |
6:36 |
64.50% |
More |
10k |
41:25 |
6:40 |
64.33% |
More |
10 miles |
1:08:30 |
6:51 |
64.30% |
More |
Half |
1:31:14 |
6:58 |
63.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:52 |
4:52 |
79.07 |
5km |
17:38 |
5:41 |
74.05 |
5M |
30:17 |
6:03 |
70.31 |
10km |
38:45 |
6:14 |
68.75 |
10M |
1:06:32 |
6:39 |
66.20 |
Half |
1:30:24 |
6:54 |
63.99 |
20M |
2:26:10 |
7:19 |
62.71 |
Mara |
3:18:37 |
7:35 |
61.54 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry