Sun 26th Apr 2009 at 8:00am by Oli23
Run > Race
- warm
-
Time
3:21:17
-
Miles
26.54
-
Min/mi
7:35
-
Pacing
90%
-
WAVA
61.35
-
Cals
3152
-
BPM
171
-
%MHR
88.6
-
B/mi
1297
-
Asc(m)
1701
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 7:48(7:48/m) - 165bpm avge - 177bpm max - 118cal
2) - 1m - 7:34(7:34/m) - 168bpm avge - 173bpm max - 121cal
3) - 1m - 7:34(7:34/m) - 168bpm avge - 180bpm max - 120cal
4) - 1m - 7:28(7:28/m) - 167bpm avge - 177bpm max - 119cal
5) - 1m - 7:34(7:34/m) - 171bpm avge - 175bpm max - 120cal
6) - 1m - 7:37(7:37/m) - 175bpm avge - 180bpm max - 120cal
7) - 1m - 7:24(7:24/m) - 172bpm avge - 178bpm max - 119cal
8) - 1m - 7:46(7:46/m) - 173bpm avge - 177bpm max - 119cal
9) - 1m - 7:27(7:27/m) - 171bpm avge - 177bpm max - 120cal
10) - 1m - 7:30(7:30/m) - 168bpm avge - 175bpm max - 119cal
11) - 1m - 7:30(7:30/m) - 170bpm avge - 175bpm max - 120cal
12) - 1m - 7:38(7:38/m) - 169bpm avge - 174bpm max - 120cal
13) - 1m - 7:32(7:32/m) - 174bpm avge - 179bpm max - 121cal
14) - 1m - 7:20(7:20/m) - 177bpm avge - 181bpm max - 119cal
15) - 1m - 7:32(7:32/m) - 172bpm avge - 175bpm max - 120cal
16) - 1m - 7:45(7:45/m) - 172bpm avge - 177bpm max - 103cal
17) - 1m - 7:45(7:45/m) - 172bpm avge - 176bpm max - 120cal
18) - 1m - 7:50(7:50/m) - 173bpm avge - 177bpm max - 122cal
19) - 1m - 8:11(8:11/m) - 172bpm avge - 177bpm max - 129cal
20) - 1m - 7:34(7:34/m) - 171bpm avge - 174bpm max - 130cal
21) - 1m - 7:41(7:41/m) - 171bpm avge - 174bpm max - 119cal
22) - 1m - 7:46(7:46/m) - 169bpm avge - 172bpm max - 121cal
23) - 1m - 7:33(7:33/m) - 170bpm avge - 174bpm max - 120cal
24) - 1m - 7:24(7:24/m) - 172bpm avge - 177bpm max - 117cal
25) - 1m - 7:25(7:25/m) - 171bpm avge - 174bpm max - 93cal
26) - 1m - 7:22(7:22/m) - 172bpm avge - 176bpm max - 119cal
27) - 0.55m - 3:47(6:53/m) - 176bpm avge - 182bpm max - 64cal
Heart Rate Zone Summary
====
HR Zone: 134-144bpm (71-75%): 0.1%
HR Zone: 144-154bpm (76-80%): 0.1%
HR Zone: 154-163bpm (81-85%): 3%
HR Zone: 163-173bpm (86-90%): 66.2%
HR Zone: 173-182bpm (91-95%): 30.6%
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.1%
Pace Zone: 6:00-6:19/mile: 2%
Pace Zone: 6:20-6:39/mile: 4.6%
Pace Zone: 6:40-6:59/mile: 10.5%
Pace Zone: 7:00-7:19/mile: 14.1%
Pace Zone: 7:20-7:39/mile: 19.3%
Pace Zone: 7:40-7:59/mile: 16.8%
Pace Zone: 8:00-8:19/mile: 10.7%
Pace Zone: 8:20-8:39/mile: 6.2%
Pace Zone: 8:40-8:59/mile: 3.8%
Pace Zone: 9:00-9:19/mile: 2.2%
Pace Zone: 9:20-9:39/mile: 1.3%
Pace Zone: 9:40-9:59/mile: 1.1%
7:48 7:34 7:34 7:28 7:34 7:37 7:24 7:46 7:27 7:30 7:30 7:38 7:32 7:20 7:32 7:45 7:45 7:50 8:11 7:34 7:41 7:46 7:33 7:24 7:25 7:22 3:47
-
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.
|
1.00 |
7:48 |
7:48 |
7:48 |
165 140-177 |
1287 |
4/7 |
2.00 |
15:22 |
7:34 |
7:34 |
168 164-172 |
1271 |
6/6 |
3.00 |
22:56 |
7:34 |
7:34 |
168 156-180 |
1270 |
10/20 |
4.00 |
30:24 |
7:29 |
7:29 |
167 160-176 |
1249 |
2/19 |
5.00 |
37:58 |
7:34 |
7:34 |
171 165-175 |
1293 |
5/7 |
6.00 |
45:36 |
7:38 |
7:38 |
175 169-180 |
1335 |
4/6 |
7.00 |
52:59 |
7:24 |
7:24 |
172 165-178 |
1272 |
8/8 |
8.00 |
1:00:45 |
7:46 |
7:46 |
173 161-177 |
1344 |
4/4 |
9.00 |
1:08:12 |
7:27 |
7:27 |
171 169-177 |
1274 |
6/2 |
10.00 |
1:15:43 |
7:30 |
7:30 |
168 164-175 |
1260 |
5/9 |
11.00 |
1:23:12 |
7:30 |
7:30 |
170 165-174 |
1274 |
3/3 |
12.00 |
1:30:50 |
7:38 |
7:38 |
169 166-174 |
1290 |
6/3 |
13.00 |
1:38:23 |
7:32 |
7:32 |
174 170-178 |
1312 |
19/9 |
14.00 |
1:45:42 |
7:20 |
7:20 |
177 171-181 |
1297 |
5/9 |
15.00 |
1:53:15 |
7:33 |
7:33 |
172 169-175 |
1299 |
1/6 |
16.00 |
2:01:00 |
7:45 |
7:45 |
172 167-178 |
1332 |
6/8 |
17.00 |
2:08:44 |
7:44 |
7:44 |
172 168-176 |
1331 |
6/6 |
18.00 |
2:16:35 |
7:51 |
7:51 |
172 169-177 |
1349 |
6/4 |
19.00 |
2:24:46 |
8:11 |
8:11 |
172 168-177 |
1409 |
4/4 |
20.00 |
2:32:20 |
7:34 |
7:34 |
171 167-174 |
1293 |
3/5 |
21.00 |
2:40:01 |
7:42 |
7:42 |
171 168-174 |
1315 |
5/2 |
22.00 |
2:47:48 |
7:46 |
7:46 |
169 165-172 |
1314 |
8/7 |
23.00 |
2:55:22 |
7:34 |
7:34 |
170 167-174 |
1286 |
8/3 |
24.00 |
3:02:47 |
7:25 |
7:25 |
172 168-177 |
1277 |
12/12 |
25.00 |
3:10:10 |
7:23 |
7:23 |
170 168-174 |
1256 |
11/12 |
26.00 |
3:17:31 |
7:21 |
7:21 |
172 168-176 |
1263 |
16/14 |
26.54 |
3:21:18 |
3:47 |
6:57 |
176 172-181 |
1224 |
5/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:33 |
44.25% |
More |
800m |
3:25 |
6:53 |
49.23% |
More |
1km |
4:20 |
6:58 |
50.86% |
More |
Mile |
7:04 |
7:04 |
53.57% |
More |
5k |
23:01 |
7:25 |
55.83% |
More |
5 miles |
37:27 |
7:29 |
56.26% |
More |
10k |
46:22 |
7:28 |
56.94% |
More |
10 miles |
1:15:15 |
7:31 |
58.14% |
More |
Half |
1:38:36 |
7:32 |
58.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:29 |
4:29 |
84.40 |
5km |
16:43 |
5:23 |
76.87 |
5M |
29:02 |
5:48 |
72.56 |
10km |
37:21 |
6:01 |
70.68 |
10M |
1:04:53 |
6:29 |
67.43 |
Half |
1:28:44 |
6:46 |
64.83 |
20M |
2:24:58 |
7:15 |
62.88 |
Mara |
3:18:18 |
7:34 |
61.30 |
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