Sun 26th Jul 2009 at 10:00am by icemaiden
Run > Race
- breezy
-
Time
2:11:40
-
Miles
13.20
-
Min/mi
9:58
-
Pacing
91%
-
WAVA
52.49
-
Cals
1540
-
BPM
184
-
%MHR
107.7
-
B/mi
1836
-
Asc(m)
1035
-
Hillscore
4
-
Surface
Road
Notes & Comments
1 comments
Split Summary
====
1) - 1m - 9:12(9:12/m) - 167bpm avge - 183bpm max - 114cal
2) - 1m - 9:08(9:08/m) - 183bpm avge - 187bpm max - 116cal
3) - 1m - 9:39(9:39/m) - 186bpm avge - 189bpm max - 117cal
4) - 1m - 9:53(9:53/m) - 186bpm avge - 189bpm max - 116cal
5) - 1m - 9:58(9:58/m) - 185bpm avge - 188bpm max - 117cal
6) - 1m - 9:53(9:53/m) - 185bpm avge - 187bpm max - 115cal
7) - 1m - 10:29(10:29/m) - 182bpm avge - 188bpm max - 115cal
8) - 1m - 10:06(10:06/m) - 184bpm avge - 190bpm max - 116cal
9) - 1m - 9:59(9:59/m) - 187bpm avge - 191bpm max - 117cal
10) - 1m - 10:19(10:19/m) - 187bpm avge - 190bpm max - 119cal
11) - 1m - 10:32(10:32/m) - 188bpm avge - 190bpm max - 120cal
12) - 1m - 9:48(9:48/m) - 186bpm avge - 190bpm max - 115cal
13) - 1m - 10:45(10:45/m) - 188bpm avge - 190bpm max - 120cal
14) - 0.2m - 2:00(9:58/m) - 188bpm avge - 191bpm max - 23cal
Heart Rate Zone Summary
====
HR Zone: 52-155bpm (Sub 70%): 1.2%
HR Zone: 155-162bpm (71-75%): 0.2%
HR Zone: 162-170bpm (76-80%): 1.6%
HR Zone: 170-177bpm (81-85%): 3%
HR Zone: 177-184bpm (86-90%): 27.2%
HR Zone: 184-192bpm (91-95%): 66.7%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.4%
Pace Zone: 7:40-7:59/mile: 2.1%
Pace Zone: 8:00-8:19/mile: 3.3%
Pace Zone: 8:20-8:39/mile: 5%
Pace Zone: 8:40-8:59/mile: 5.9%
Pace Zone: 9:00-9:19/mile: 9.3%
Pace Zone: 9:20-9:39/mile: 9%
Pace Zone: 9:40-9:59/mile: 11.6%
Pace Zone: 10:00-10:19/mile: 9.1%
Pace Zone: 10:20-10:39/mile: 9.4%
Pace Zone: 10:40-10:59/mile: 7.3%
Pace Zone: 11:00-11:19/mile: 5.5%
Pace Zone: 11:20-11:39/mile: 4.2%
Pace Zone: 11:40-11:59/mile: 2.8%
Pace Zone: 12:00-12:19/mile: 2.4%
Pace Zone: 12:20-12:39/mile: 1.5%
Pace Zone: 12:40-12:59/mile: 1.3%
9:12 9:08 9:39 9:53 9:58 9:53 10:29 10:06 9:59 10:19 10:32 9:48 10:45 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:39 |
4:39 |
9:18 |
154 90-173 |
1432 |
0/11 |
1.00 |
9:11 |
4:32 |
9:04 |
178 170-183 |
1615 |
0/7 |
1.50 |
13:44 |
4:32 |
9:05 |
182 181-184 |
1653 |
0/8 |
2.00 |
18:20 |
4:36 |
9:12 |
184 181-187 |
1692 |
4/3 |
2.50 |
23:10 |
4:50 |
9:41 |
185 182-189 |
1791 |
1/4 |
3.00 |
27:58 |
4:48 |
9:37 |
186 184-189 |
1788 |
2/4 |
3.50 |
32:55 |
4:56 |
9:52 |
186 184-188 |
1836 |
7/1 |
4.00 |
37:52 |
4:57 |
9:54 |
186 184-188 |
1842 |
2/4 |
4.50 |
42:44 |
4:53 |
9:45 |
185 179-188 |
1804 |
3/11 |
5.00 |
47:50 |
5:05 |
10:11 |
185 182-188 |
1883 |
7/0 |
5.50 |
52:45 |
4:55 |
9:51 |
184 179-187 |
1811 |
1/4 |
6.00 |
57:43 |
4:58 |
9:55 |
185 183-187 |
1836 |
4/4 |
6.50 |
1:03:07 |
5:24 |
10:49 |
181 164-188 |
1957 |
2/2 |
7.00 |
1:08:11 |
5:04 |
10:09 |
183 179-186 |
1857 |
4/1 |
7.50 |
1:13:06 |
4:55 |
9:49 |
183 178-187 |
1798 |
1/6 |
8.00 |
1:18:18 |
5:12 |
10:24 |
185 179-190 |
1925 |
11/1 |
8.50 |
1:23:16 |
4:58 |
9:56 |
186 183-189 |
1847 |
3/4 |
9.00 |
1:28:17 |
5:01 |
10:02 |
187 183-191 |
1876 |
3/4 |
9.50 |
1:33:20 |
5:03 |
10:07 |
187 185-190 |
1892 |
3/2 |
10.00 |
1:38:36 |
5:15 |
10:31 |
186 183-189 |
1956 |
3/4 |
10.50 |
1:43:31 |
4:55 |
9:50 |
188 186-190 |
1847 |
6/4 |
11.00 |
1:49:10 |
5:39 |
11:19 |
187 177-190 |
2115 |
14/1 |
11.50 |
1:54:10 |
5:01 |
10:01 |
183 170-189 |
1833 |
5/6 |
12.00 |
1:58:56 |
4:45 |
9:30 |
188 186-190 |
1788 |
0/10 |
12.50 |
2:04:04 |
5:09 |
10:17 |
188 187-189 |
1934 |
7/1 |
13.00 |
2:09:42 |
5:38 |
11:15 |
187 184-189 |
2104 |
13/0 |
13.20 |
2:11:40 |
1:58 |
9:49 |
188 187-191 |
1847 |
2/3 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:15 |
8:15 |
53.94 |
5km |
27:52 |
8:58 |
55.79 |
5M |
46:27 |
9:17 |
54.62 |
10km |
58:39 |
9:26 |
54.16 |
10M |
1:37:44 |
9:46 |
53.42 |
Half |
2:10:36 |
9:58 |
52.15 |
20M |
3:25:40 |
10:17 |
51.97 |
Mara |
4:34:49 |
10:29 |
51.41 |
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Course PB, not actual PB but pretty pleased all the same.