Sun 30th Aug 2009 at 9:00am by Bob!

Run > Race

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warm

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Time
50:39
Miles
6.21
Min/mi
8:09
Pacing
87%
WAVA
58.60
Cals
860
BPM
163
%MHR
73.7
B/mi
1328
Asc(m)
626
Hillscore
15
Surface
Trail

Notes & Comments

2 comments

Arundel castle 10k <p>

Split Summary

====

1) - 1m - 8:41(8:41/m) - 149bpm avge - 163bpm max - 136cal

2) - 1m - 8:40(8:40/m) - 162bpm avge - 167bpm max - 139cal

3) - 1m - 8:39(8:39/m) - 166bpm avge - 170bpm max - 140cal

4) - 1m - 7:27(7:27/m) - 166bpm avge - 173bpm max - 137cal

5) - 1m - 8:30(8:30/m) - 169bpm avge - 174bpm max - 140cal

6) - 1m - 7:20(7:20/m) - 168bpm avge - 175bpm max - 140cal

7) - 0.21m - 1:23(6:35/m) - 171bpm avge - 177bpm max - 28cal

Heart Rate Zone Summary

====

HR Zone: 50-149bpm (Sub 70%): 5.6%

HR Zone: 149-157bpm (71-75%): 6.6%

HR Zone: 157-164bpm (76-80%): 21.5%

HR Zone: 164-171bpm (81-85%): 56.9%

HR Zone: 171-178bpm (86-90%): 9.4%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 1.4%

Pace Zone: 5:40-5:59/mile: 2.4%

Pace Zone: 6:00-6:19/mile: 2.9%

Pace Zone: 6:20-6:39/mile: 4.6%

Pace Zone: 6:40-6:59/mile: 5.8%

Pace Zone: 7:00-7:19/mile: 6.5%

Pace Zone: 7:20-7:39/mile: 8.9%

Pace Zone: 7:40-7:59/mile: 11.1%

Pace Zone: 8:00-8:19/mile: 9.6%

Pace Zone: 8:20-8:39/mile: 11.5%

Pace Zone: 8:40-8:59/mile: 6.9%

Pace Zone: 9:00-9:19/mile: 6.5%

Pace Zone: 9:20-9:39/mile: 4.7%

Pace Zone: 9:40-9:59/mile: 3.5%

Pace Zone: 10:00-10:19/mile: 2.2%

Pace Zone: 10:20-10:39/mile: 1.7%

Pace Zone: 10:40-10:59/mile: 2.1%

Pace Zone: 11:20-11:39/mile: 1.1%

Pace Zone: 12:00-12:19/mile: 1.2%

8:41 8:40 8:39 7:27 8:30 7:20 1:23

	curlygirly hows ur taper going bob? and btw thought ur comment about a sub 3hrs was really funny!! x loving the mileage this month-u definitely deserve a pb for ur marathon x
	Bob! tapering is fine, am enjoying running atm. I'm not looking for PB's just enjoying being out there. Not expecting a PB at Dingle, I'm way off my best form at the moment, so just getting on with it and planning to get round

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Arundel Castle 10k

0mi in 0

Pace

13%

14%

18%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:19	2:19	9:15	125 80-151	1156	8/1
0.50	4:18	2:00	7:59	154 151-159	1229	2/7
0.75	6:31	2:13	8:51	159 153-163	1408	23/2
1.00	8:40	2:09	8:35	160 155-163	1372	7/4
1.25	10:43	2:03	8:11	159 154-163	1301	4/0
1.50	12:56	2:14	8:54	160 147-163	1425	14/0
1.75	15:10	2:14	8:56	165 162-166	1474	10/0
2.00	17:20	2:10	8:38	163 160-166	1408	8/0
2.25	19:26	2:06	8:25	165 162-167	1389	15/0
2.50	21:52	2:26	9:43	167 165-169	1623	21/0
2.75	23:52	2:00	8:01	166 164-168	1329	1/4
3.00	26:00	2:08	8:31	165 163-169	1406	13/0
3.25	28:10	2:11	8:42	165 156-168	1436	5/4
3.50	29:51	1:41	6:44	167 158-172	1124	0/23
3.75	31:36	1:45	6:59	169 164-173	1179	0/23
4.00	33:28	1:52	7:27	163 159-166	1214	0/21
4.25	35:20	1:53	7:31	167 164-171	1256	1/5
4.50	37:25	2:05	8:19	169 167-173	1407	7/12
4.75	39:57	2:32	10:06	172 170-174	1738	5/1
5.00	41:57	2:00	8:00	168 166-171	1345	9/10
5.25	43:50	1:53	7:30	167 166-169	1253	4/5
5.50	45:40	1:51	7:23	168 166-175	1239	0/10
5.75	47:33	1:52	7:29	168 166-169	1258	4/6
6.00	49:16	1:44	6:56	169 167-171	1171	5/17
6.21	50:40	1:24	6:36	171 166-177	1129	9/10

Heart

163/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 626m, Range 128m, Flat prediction 48:04

Elevation Graph

Biggest Climbs (m)	Min/mi
97 3.1%	8:40
23 3.6%	9:22
19 6.4%	7:47
12 8.7%	9:24
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	6:08	6:08	69.99
5km	22:45	7:19	64.22
5M	39:25	7:53	60.36
10km	50:41	8:09	58.62
10M	1:27:52	8:47	55.89
Half	2:00:04	9:10	53.70
20M	3:15:49	9:47	52.18
Mara	4:27:35	10:13	50.92

Bespoke Fields

Amend your bespoke fields

Weight	13st 4
Backpack?
Temp	19C
Niggles
PU

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