Sun 6th Dec 2009 at 8:00am by supersquirrel

Run > Race

rain
windy

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Time
5:36:24
Miles
29.14
Min/mi
11:33
Pacing
68%
WAVA
43.47
Cals
3954
BPM
149
%MHR
87
B/mi
1717
Asc(m)
2360
Surface
Trail

Notes & Comments

Split Summary

====

1) - 1m - 9:55(9:55/m) - 141bpm avge - 167bpm max - 139cal

2) - 1m - 8:53(8:53/m) - 158bpm avge - 164bpm max - 141cal

3) - 1m - 10:24(10:24/m) - 163bpm avge - 168bpm max - 141cal

4) - 1m - 8:52(8:52/m) - 161bpm avge - 167bpm max - 146cal

5) - 1m - 9:08(9:08/m) - 162bpm avge - 169bpm max - 145cal

6) - 1m - 9:34(9:34/m) - 163bpm avge - 171bpm max - 140cal

7) - 1m - 10:06(10:06/m) - 159bpm avge - 169bpm max - 142cal

8) - 1m - 10:54(10:54/m) - 160bpm avge - 169bpm max - 138cal

9) - 1m - 9:53(9:53/m) - 152bpm avge - 160bpm max - 140cal

10) - 1m - 11:36(11:36/m) - 150bpm avge - 162bpm max - 135cal

11) - 1m - 10:32(10:32/m) - 150bpm avge - 161bpm max - 140cal

12) - 1m - 10:07(10:07/m) - 151bpm avge - 173bpm max - 143cal

13) - 1m - 11:38(11:38/m) - 149bpm avge - 158bpm max - 137cal

14) - 1m - 12:07(12:07/m) - 147bpm avge - 158bpm max - 127cal

15) - 1m - 11:28(11:28/m) - 145bpm avge - 157bpm max - 141cal

16) - 1m - 12:06(12:06/m) - 143bpm avge - 155bpm max - 143cal

17) - 1m - 10:30(10:30/m) - 147bpm avge - 153bpm max - 143cal

18) - 1m - 10:43(10:43/m) - 150bpm avge - 160bpm max - 146cal

19) - 1m - 11:50(11:50/m) - 148bpm avge - 157bpm max - 139cal

20) - 1m - 14:55(14:55/m) - 140bpm avge - 149bpm max - 122cal

21) - 1m - 17:05(17:05/m) - 139bpm avge - 151bpm max - 116cal

22) - 1m - 15:20(15:20/m) - 143bpm avge - 154bpm max - 117cal

23) - 1m - 10:18(10:18/m) - 147bpm avge - 153bpm max - 139cal

24) - 1m - 12:05(12:05/m) - 142bpm avge - 152bpm max - 138cal

25) - 1m - 11:16(11:16/m) - 137bpm avge - 149bpm max - 135cal

26) - 1m - 14:09(14:09/m) - 142bpm avge - 152bpm max - 125cal

27) - 1m - 13:28(13:28/m) - 145bpm avge - 155bpm max - 128cal

28) - 1m - 12:22(12:22/m) - 149bpm avge - 158bpm max - 129cal

29) - 1m - 13:29(13:29/m) - 144bpm avge - 159bpm max - 125cal

30) - 0.14m - 1:43(12:18/m) - 155bpm avge - 160bpm max - 14cal

Heart Rate Zone Summary

====

HR Zone: 65-146bpm (Sub 70%): 37.8%

HR Zone: 146-152bpm (71-75%): 23.2%

HR Zone: 152-158bpm (76-80%): 16.5%

HR Zone: 158-164bpm (81-85%): 15.6%

HR Zone: 164-169bpm (86-90%): 6.6%

HR Zone: 169-175bpm (91-95%): 0.2%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.3%

Pace Zone: 7:40-7:59/mile: 1.7%

Pace Zone: 8:00-8:19/mile: 2.8%

Pace Zone: 8:20-8:39/mile: 2.9%

Pace Zone: 8:40-8:59/mile: 2.9%

Pace Zone: 9:00-9:19/mile: 4.5%

Pace Zone: 9:20-9:39/mile: 5.4%

Pace Zone: 9:40-9:59/mile: 5.9%

Pace Zone: 10:00-10:19/mile: 7.2%

Pace Zone: 10:20-10:39/mile: 7.7%

Pace Zone: 10:40-10:59/mile: 7.3%

Pace Zone: 11:00-11:19/mile: 6.3%

Pace Zone: 11:20-11:39/mile: 5%

Pace Zone: 11:40-11:59/mile: 4.2%

Pace Zone: 12:00-12:19/mile: 3.4%

Pace Zone: 12:20-12:39/mile: 1.8%

Pace Zone: 12:40-12:59/mile: 1.5%

Pace Zone: 13:00-13:19/mile: 1.7%

9:55 8:53 10:24 8:52 9:08 9:34 10:06 10:54 9:53 11:36 10:32 10:07 11:38 12:07 11:28 12:06 10:30 10:43 11:50 14:55 17:05 15:20 10:18 12:05 11:16 14:09 13:28 12:22 13:29 1:43

Pace

23%

18%

29%

16%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	9:55	9:55	9:55	139 79-167	1379	0/0
2.00	18:48	8:53	8:53	157 145-164	1394	0/0
3.00	29:11	10:23	10:23	163 160-168	1694	0/0
4.00	38:03	8:52	8:52	161 154-167	1428	0/0
5.00	47:12	9:08	9:08	162 157-168	1480	0/0
6.00	56:45	9:34	9:34	163 152-171	1559	0/0
7.00	1:06:51	10:06	10:06	159 143-169	1605	0/0
8.00	1:17:45	10:54	10:54	160 149-169	1743	0/0
9.00	1:27:37	9:53	9:53	152 140-160	1502	0/0
10.00	1:39:14	11:36	11:36	150 139-162	1741	0/0
11.00	1:49:46	10:32	10:32	150 129-161	1581	0/0
12.00	1:59:54	10:08	10:08	151 136-170	1529	0/0
13.00	2:11:32	11:38	11:38	149 138-158	1733	0/0
14.00	2:23:39	12:07	12:07	148 136-158	1794	0/0
15.00	2:35:07	11:28	11:28	145 138-157	1663	0/0
16.00	2:47:13	12:06	12:06	143 106-154	1729	0/0
17.00	2:57:42	10:30	10:30	147 137-153	1543	0/0
18.00	3:08:26	10:43	10:43	150 138-160	1608	0/0
19.00	3:20:16	11:50	11:50	147 137-157	1740	0/0
20.00	3:35:11	14:55	14:55	140 122-149	2089	0/0
21.00	3:52:16	17:05	17:05	139 115-151	2375	0/0
22.00	4:07:36	15:20	15:20	143 128-154	2192	0/0
23.00	4:17:54	10:18	10:18	147 128-153	1514	0/0
24.00	4:29:58	12:04	12:04	142 118-152	1714	0/0
25.00	4:41:15	11:17	11:17	137 120-149	1545	0/0
26.00	4:55:24	14:09	14:09	142 121-152	2008	0/0
27.00	5:08:51	13:27	13:27	145 127-155	1951	0/0
28.00	5:21:13	12:22	12:22	149 131-158	1842	0/0
29.00	5:34:42	13:29	13:29	144 127-159	1941	0/0
29.14	5:36:26	1:44	12:04	155 153-160	1871	0/0

Heart

149/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 2360m, Range 0m, Flat prediction 5:36:24

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	42.38%	More
800m	4:02	8:06	45.25%	More
1km	5:04	8:09	46.98%	More
Mile	8:27	8:27	48.19%	More
5k	28:12	9:05	49.07%	More
5 miles	45:56	9:11	48.94%	More
10k	58:09	9:22	48.24%	More
10 miles	1:39:05	9:54	46.75%	More
Half	2:12:32	10:07	46.21%	More
20 miles	3:34:58	10:45	44.80%	More
Mara	4:57:43	11:22	43.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:08	6:08	66.36
5km	23:34	7:35	58.72
5M	41:27	8:17	54.25
10km	53:40	8:38	52.27
10M	1:34:26	9:27	49.05
Half	2:10:09	9:56	46.69
20M	3:35:08	10:45	44.76
Mara	4:56:29	11:19	43.31

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