Sun 8th Nov 2009 at 11:00am by Marts

Run > Race

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Time
30:25
Miles
5.01
Min/mi
6:04
Pacing
96%
WAVA
70.12
Cals
567
BPM
167
%MHR
88.4
B/mi
1014
Asc(m)
91
Surface
Road

Notes & Comments

2 comments

Frostbite Bushfield. only 15s slower than last year. Best race for >4months. Had to push hard though to keep up perfect record. 35 Frostbite races, 35 times in scoring team:)

Split Summary

====

1) - 1m - 5:52(5:52/m) - 163bpm avge - 171bpm max - 111cal

2) - 1m - 6:05(6:05/m) - 169bpm avge - 170bpm max - 114cal

3) - 1m - 6:09(6:09/m) - 169bpm avge - 170bpm max - 114cal

4) - 1m - 6:05(6:05/m) - 168bpm avge - 170bpm max - 114cal

5) - 1m - 6:11(6:11/m) - 168bpm avge - 170bpm max - 114cal

6) - 0.01m - 3(4:39/m) - 170bpm avge - 170bpm max

Heart Rate Zone Summary

====

HR Zone: 45-146bpm (Sub 70%): 2%

HR Zone: 146-153bpm (71-75%): 0.7%

HR Zone: 153-160bpm (76-80%): 1.4%

HR Zone: 160-167bpm (81-85%): 7.7%

HR Zone: 167-175bpm (86-90%): 88.2%

Pace Zone Summary

====

Pace Zone: 5:00-5:19/mile: 3%

Pace Zone: 5:20-5:39/mile: 14%

Pace Zone: 5:40-5:59/mile: 32.3%

Pace Zone: 6:00-6:19/mile: 25.2%

Pace Zone: 6:20-6:39/mile: 14%

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

Pace Zone: 7:00-7:19/mile: 2.8%

Pace Zone: 7:20-7:39/mile: 1.6%

5:52 6:05 6:09 6:05 6:11 3

	shop girl jules well done Marts, thats some achievement, i did see you for brief moment at the end...see you at St. Neots.
	swerver Well done good time and good to see you getting back to 'Race' fitness

Pin Map

0mi in 0

Pace

62%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:30	1:30	6:00	143 99-164	857	0/0
0.50	2:55	1:25	5:39	166 164-167	937	0/0
0.75	4:23	1:29	5:55	169 167-170	999	0/0
1.00	5:51	1:28	5:51	169 168-169	988	0/0
1.25	7:24	1:33	6:12	169 168-169	1048	0/0
1.50	8:54	1:30	6:01	169 168-169	1018	0/0
1.75	10:28	1:33	6:13	169 168-170	1052	0/0
2.00	11:56	1:28	5:53	170 169-170	1000	0/0
2.25	13:26	1:30	6:00	170 168-170	1021	0/0
2.50	14:58	1:32	6:09	169 169-170	1040	0/0
2.75	16:32	1:34	6:17	169 168-169	1062	0/0
3.00	18:05	1:32	6:09	168 168-169	1033	0/0
3.25	19:35	1:30	6:02	168 168-170	1012	0/0
3.50	21:07	1:32	6:07	169 167-170	1034	0/0
3.75	22:39	1:32	6:07	168 167-169	1027	0/0
4.00	24:10	1:32	6:07	168 168-168	1027	0/0
4.25	25:43	1:33	6:13	168 168-169	1044	0/0
4.50	27:16	1:32	6:09	168 168-169	1033	0/0
4.75	28:50	1:34	6:16	169 168-169	1058	0/0
5.00	30:21	1:32	6:07	169 168-170	1035	0/0
5.01	30:25	4	8:27	170 170-170	1436	0/0

Heart

167/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 0m, Flat prediction 30:25

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	53.91%	More
800m	2:49	5:40	60.02%	More
1km	3:34	5:44	62.24%	More
Mile	5:48	5:48	66.29%	More
5k	18:41	6:01	69.87%	More
5 miles	30:19	6:04	70.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:31	5:31	69.75
5km	18:20	5:54	71.22
5M	30:21	6:04	70.16
10km	38:13	6:09	69.71
10M	1:03:15	6:20	69.64
Half	1:24:12	6:26	68.70
20M	2:11:48	6:35	69.55
Mara	2:55:27	6:42	69.67

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