Sun 13th Dec 2009 at 10:00am by Jock Itch

Run > Race

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Time
1:13:33
Miles
13.10
Min/mi
5:37
Pacing
95%
WAVA
81.29
Cals
1562
BPM
177
%MHR
93.4
B/mi
997
Asc(m)
511
Surface
Road

Notes & Comments

Bedford Half Mara. 8th Overall. Flew today.

Split Summary

====

1) - 1m - 5:31(5:31/m) - 173bpm avge - 186bpm max - 116cal

2) - 1m - 5:31(5:31/m) - 174bpm avge - 187bpm max - 119cal

3) - 1m - 5:33(5:33/m) - 176bpm avge - 179bpm max - 120cal

4) - 1m - 5:43(5:43/m) - 179bpm avge - 185bpm max - 117cal

5) - 1m - 5:41(5:41/m) - 180bpm avge - 185bpm max - 118cal

6) - 1m - 5:42(5:42/m) - 180bpm avge - 183bpm max - 117cal

7) - 1m - 5:29(5:29/m) - 177bpm avge - 183bpm max - 118cal

8) - 1m - 5:48(5:48/m) - 180bpm avge - 184bpm max - 117cal

9) - 1m - 5:35(5:35/m) - 178bpm avge - 180bpm max - 119cal

10) - 1m - 5:20(5:20/m) - 177bpm avge - 182bpm max - 118cal

11) - 1m - 5:30(5:30/m) - 177bpm avge - 182bpm max - 120cal

12) - 1m - 5:28(5:28/m) - 178bpm avge - 181bpm max - 121cal

13) - 1m - 5:35(5:35/m) - 179bpm avge - 185bpm max - 118cal

14) - 0.22m - 1:08(5:07/m) - 185bpm avge - 187bpm max - 24cal

Heart Rate Zone Summary

====

HR Zone: 48-147bpm (Sub 70%): 0.5%

HR Zone: 155-162bpm (76-80%): 0.1%

HR Zone: 162-169bpm (81-85%): 0.7%

HR Zone: 169-176bpm (86-90%): 18.9%

HR Zone: 176-183bpm (91-95%): 72.6%

HR Zone: 183-190bpm (96-100%): 7.2%

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 1.8%

Pace Zone: 4:40-4:59/mile: 7.3%

Pace Zone: 5:00-5:19/mile: 17.3%

Pace Zone: 5:20-5:39/mile: 33.1%

Pace Zone: 5:40-5:59/mile: 23.1%

Pace Zone: 6:00-6:19/mile: 9.8%

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

Pace Zone: 6:40-6:59/mile: 1.6%

5:31 5:31 5:33 5:43 5:41 5:42 5:29 5:48 5:35 5:20 5:30 5:28 5:35 1:08

Pin Map

0mi in 0

Pace

25%

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	2:43	2:43	5:27	167 90-186	909	0/0
1.00	5:31	2:48	5:36	174 169-181	973	0/0
1.50	8:19	2:48	5:35	174 170-186	972	0/0
2.00	11:02	2:43	5:27	173 171-177	942	0/0
2.50	13:48	2:46	5:31	176 170-179	972	0/0
3.00	16:36	2:48	5:36	177 174-179	990	0/0
3.50	19:28	2:53	5:45	181 174-185	1041	0/0
4.00	22:18	2:50	5:40	177 172-180	1003	0/0
4.50	25:05	2:47	5:33	178 177-182	989	0/0
5.00	27:59	2:54	5:49	182 180-185	1058	0/0
5.50	30:53	2:53	5:47	181 179-182	1046	0/0
6.00	33:41	2:49	5:37	179 173-181	1006	0/0
6.50	36:23	2:41	5:23	176 169-180	947	0/0
7.00	39:10	2:47	5:35	178 175-183	994	0/0
7.50	42:07	2:57	5:54	182 180-183	1073	0/0
8.00	44:58	2:51	5:41	178 177-180	1012	0/0
8.50	47:45	2:47	5:34	177 174-180	986	0/0
9.00	50:33	2:48	5:36	178 172-179	997	0/0
9.50	53:17	2:44	5:28	180 177-182	984	0/0
10.00	55:53	2:36	5:12	175 166-178	909	0/0
10.50	58:35	2:42	5:24	175 168-179	946	0/0
11.00	1:01:22	2:48	5:35	179 177-181	1001	0/0
11.50	1:04:06	2:44	5:27	178 177-181	970	0/0
12.00	1:06:51	2:45	5:30	178 176-181	978	0/0
12.50	1:09:38	2:47	5:34	178 176-180	992	0/0
13.00	1:12:25	2:47	5:35	180 177-185	1005	0/0
13.22	1:13:34	1:09	5:12	185 184-187	962	0/0

Heart

177/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 511m, Range 0m, Flat prediction 1:13:33

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:15	5:02	61.45%	More
800m	2:34	5:10	69.07%	More
1km	3:14	5:12	71.85%	More
Mile	5:16	5:16	75.47%	More
5k	16:51	5:25	80.34%	More
5 miles	27:25	5:29	80.14%	More
10k	34:19	5:31	79.85%	More
10 miles	55:38	5:34	81.28%	More
Half	1:12:55	5:34	81.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:57	4:57	80.43
5km	16:16	5:14	83.19
5M	26:48	5:22	81.97
10km	33:39	5:25	81.42
10M	55:25	5:33	81.61
Half	1:13:33	5:37	80.67
20M	1:54:37	5:44	82.03
Mara	2:32:07	5:48	82.42

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