Sat 24th Oct 2009 at 9:00am by Jock Itch
Run > Race
Terrible
rain
v windy
baltic
-
Time
3:41:24
-
Miles
26.20
-
Min/mi
8:27
-
Pacing
61%
-
WAVA
56.62
-
Cals
2995
-
BPM
164
-
%MHR
86.2
-
B/mi
1384
-
Asc(m)
42
-
Surface
Trail
Notes & Comments
Beachy Head mara. Groin problems...hill problems....awful.
Split Summary
====
1) - 1m - 7:53(7:53/m) - 169bpm avge - 176bpm max - 117cal
2) - 1m - 6:41(6:41/m) - 176bpm avge - 185bpm max - 118cal
3) - 1m - 6:33(6:33/m) - 179bpm avge - 183bpm max - 118cal
4) - 1m - 6:20(6:20/m) - 175bpm avge - 185bpm max - 117cal
5) - 1m - 7:35(7:35/m) - 179bpm avge - 188bpm max - 120cal
6) - 1m - 6:39(6:39/m) - 175bpm avge - 186bpm max - 118cal
7) - 1m - 7:33(7:33/m) - 184bpm avge - 186bpm max - 121cal
8) - 1m - 7:20(7:20/m) - 180bpm avge - 184bpm max - 118cal
9) - 1m - 6:21(6:21/m) - 168bpm avge - 172bpm max - 118cal
10) - 1m - 7:01(7:01/m) - 178bpm avge - 185bpm max - 120cal
11) - 1m - 8:49(8:49/m) - 179bpm avge - 185bpm max - 118cal
12) - 1m - 7:41(7:41/m) - 173bpm avge - 178bpm max - 119cal
13) - 1m - 7:20(7:20/m) - 167bpm avge - 171bpm max - 117cal
14) - 1m - 7:07(7:07/m) - 166bpm avge - 173bpm max - 119cal
15) - 1m - 7:01(7:01/m) - 165bpm avge - 171bpm max - 119cal
16) - 1m - 7:04(7:04/m) - 163bpm avge - 172bpm max - 118cal
17) - 1m - 8:18(8:18/m) - 171bpm avge - 182bpm max - 115cal
18) - 1m - 8:19(8:19/m) - 166bpm avge - 175bpm max - 119cal
19) - 1m - 9:51(9:51/m) - 169bpm avge - 175bpm max - 110cal
20) - 1m - 11:44(11:44/m) - 157bpm avge - 165bpm max - 105cal
21) - 1m - 15:30(15:30/m) - 142bpm avge - 156bpm max - 107cal
22) - 1m - 11:28(11:28/m) - 146bpm avge - 155bpm max - 109cal
23) - 1m - 9:25(9:25/m) - 146bpm avge - 159bpm max - 116cal
24) - 1m - 12:42(12:42/m) - 142bpm avge - 160bpm max - 105cal
25) - 1m - 11:58(11:58/m) - 140bpm avge - 157bpm max - 107cal
26) - 0.89m - 7:14(8:08/m) - 148bpm avge - 162bpm max - 107cal
Heart Rate Zone Summary
====
HR Zone: 48-147bpm (Sub 70%): 19.2%
HR Zone: 147-155bpm (71-75%): 9.1%
HR Zone: 155-162bpm (76-80%): 8.9%
HR Zone: 162-169bpm (81-85%): 17.3%
HR Zone: 169-176bpm (86-90%): 21%
HR Zone: 176-183bpm (91-95%): 16.5%
HR Zone: 183-190bpm (96-100%): 8%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.5%
Pace Zone: 5:40-5:59/mile: 3.6%
Pace Zone: 6:00-6:19/mile: 6.2%
Pace Zone: 6:20-6:39/mile: 7.8%
Pace Zone: 6:40-6:59/mile: 8.2%
Pace Zone: 7:00-7:19/mile: 9.8%
Pace Zone: 7:20-7:39/mile: 8.3%
Pace Zone: 7:40-7:59/mile: 7.9%
Pace Zone: 8:00-8:19/mile: 6.2%
Pace Zone: 8:20-8:39/mile: 5%
Pace Zone: 8:40-8:59/mile: 4.2%
Pace Zone: 9:00-9:19/mile: 3.3%
Pace Zone: 9:20-9:39/mile: 2.4%
Pace Zone: 9:40-9:59/mile: 1.9%
Pace Zone: 10:00-10:19/mile: 1.5%
7:53 6:41 6:33 6:20 7:35 6:39 7:33 7:20 6:21 7:01 8:49 7:41 7:20 7:07 7:01 7:04 8:18 8:19 9:51 11:44 15:30 11:28 9:25 12:42 11:58 7:14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 1.00 |
7:52 |
7:52 |
7:52 |
168 111-176 |
1323 |
| 2.00 |
14:34 |
6:41 |
6:41 |
176 165-185 |
1177 |
| 3.00 |
21:06 |
6:33 |
6:33 |
179 175-183 |
1172 |
| 4.00 |
27:26 |
6:20 |
6:20 |
174 165-185 |
1102 |
| 5.00 |
35:01 |
7:35 |
7:35 |
179 162-187 |
1357 |
| 6.00 |
41:40 |
6:39 |
6:39 |
175 169-186 |
1164 |
| 7.00 |
49:13 |
7:33 |
7:33 |
184 179-186 |
1389 |
| 8.00 |
56:34 |
7:20 |
7:20 |
180 170-184 |
1321 |
| 9.00 |
1:02:54 |
6:21 |
6:21 |
168 164-172 |
1066 |
| 10.00 |
1:09:55 |
7:01 |
7:01 |
177 165-185 |
1241 |
| 11.00 |
1:18:44 |
8:49 |
8:49 |
179 170-184 |
1579 |
| 12.00 |
1:26:25 |
7:41 |
7:41 |
173 162-177 |
1329 |
| 13.00 |
1:33:45 |
7:20 |
7:20 |
167 159-171 |
1225 |
| 14.00 |
1:40:52 |
7:07 |
7:07 |
166 159-172 |
1182 |
| 15.00 |
1:47:53 |
7:01 |
7:01 |
165 160-171 |
1157 |
| 16.00 |
1:54:57 |
7:04 |
7:04 |
163 150-173 |
1151 |
| 17.00 |
2:03:14 |
8:18 |
8:18 |
171 158-182 |
1418 |
| 18.00 |
2:11:34 |
8:20 |
8:20 |
166 156-175 |
1382 |
| 19.00 |
2:21:24 |
9:50 |
9:50 |
169 158-175 |
1662 |
| 20.00 |
2:33:08 |
11:44 |
11:44 |
157 144-164 |
1842 |
| 21.00 |
2:48:38 |
15:30 |
15:30 |
142 125-156 |
2200 |
| 22.00 |
3:00:05 |
11:28 |
11:28 |
146 133-155 |
1673 |
| 23.00 |
3:09:30 |
9:25 |
9:25 |
146 127-159 |
1374 |
| 24.00 |
3:22:11 |
12:41 |
12:41 |
143 124-159 |
1815 |
| 25.00 |
3:34:10 |
11:58 |
11:58 |
140 123-155 |
1676 |
| 25.89 |
3:41:25 |
7:15 |
8:07 |
148 143-162 |
1200 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:55 |
52.38% |
More |
| 800m |
2:58 |
5:58 |
59.82% |
More |
| 1km |
3:43 |
5:59 |
62.30% |
More |
| Mile |
6:04 |
6:04 |
65.59% |
More |
| 5k |
19:56 |
6:25 |
67.89% |
More |
| 5 miles |
33:19 |
6:40 |
65.93% |
More |
| 10k |
42:24 |
6:49 |
64.63% |
More |
| 10 miles |
1:09:43 |
6:58 |
64.87% |
More |
| Half |
1:33:19 |
7:07 |
64.08% |
More |
| 20 miles |
2:33:08 |
7:39 |
61.40% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:13 |
7:13 |
55.17 |
| 5km |
23:41 |
7:37 |
57.14 |
| 5M |
39:00 |
7:48 |
56.33 |
| 10km |
48:59 |
7:53 |
55.93 |
| 10M |
1:20:40 |
8:04 |
56.06 |
| Half |
1:47:03 |
8:10 |
55.43 |
| 20M |
2:46:49 |
8:20 |
56.36 |
| Mara |
3:41:24 |
8:27 |
56.63 |
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