Sun 14th Feb 2010 at 11:00am by icemaiden
Run > Race
drizzle
v cold
-
Time
3:24:19
-
Miles
18.68
-
Min/mi
10:56
-
Pacing
89%
-
WAVA
49.14
-
Cals
2193
-
BPM
168
-
%MHR
98.4
-
B/mi
1840
-
Asc(m)
847
-
Hillscore
21
-
Surface
Road
Notes & Comments
Stamford 30K - absolutely slaughtered now!
Split Summary
====
1) - 1m - 10:13(10:13/m) - 131bpm avge - 175bpm max - 117cal
2) - 1m - 10:15(10:15/m) - 165bpm avge - 178bpm max - 120cal
3) - 1m - 10:42(10:42/m) - 164bpm avge - 179bpm max - 122cal
4) - 1m - 10:39(10:39/m) - 167bpm avge - 182bpm max - 120cal
5) - 1m - 10:55(10:55/m) - 168bpm avge - 182bpm max - 115cal
6) - 1m - 10:52(10:52/m) - 172bpm avge - 186bpm max - 114cal
7) - 1m - 10:59(10:59/m) - 172bpm avge - 183bpm max - 118cal
8) - 1m - 11:08(11:08/m) - 175bpm avge - 185bpm max - 115cal
9) - 1m - 10:46(10:46/m) - 171bpm avge - 181bpm max - 119cal
10) - 1m - 11:11(11:11/m) - 174bpm avge - 182bpm max - 121cal
11) - 1m - 11:56(11:56/m) - 169bpm avge - 179bpm max - 115cal
12) - 1m - 11:02(11:02/m) - 172bpm avge - 181bpm max - 116cal
13) - 1m - 10:32(10:32/m) - 174bpm avge - 185bpm max - 120cal
14) - 1m - 11:12(11:12/m) - 175bpm avge - 183bpm max - 114cal
15) - 1m - 11:12(11:12/m) - 177bpm avge - 184bpm max - 119cal
16) - 1m - 11:32(11:32/m) - 173bpm avge - 181bpm max - 113cal
17) - 1m - 11:29(11:29/m) - 179bpm avge - 185bpm max - 114cal
18) - 1m - 10:51(10:51/m) - 177bpm avge - 186bpm max - 120cal
19) - 0.68m - 6:55(10:10/m) - 173bpm avge - 187bpm max - 81cal
Heart Rate Zone Summary
====
HR Zone: 49-151bpm (Sub 70%): 10.3%
HR Zone: 151-159bpm (71-75%): 5%
HR Zone: 159-166bpm (76-80%): 8.8%
HR Zone: 166-173bpm (81-85%): 28.6%
HR Zone: 173-180bpm (86-90%): 37.3%
HR Zone: 180-188bpm (91-95%): 10.1%
Pace Zone Summary
====
Pace Zone: 8:40-8:59/mile: 1.5%
Pace Zone: 9:00-9:19/mile: 3.4%
Pace Zone: 9:20-9:39/mile: 6.2%
Pace Zone: 9:40-9:59/mile: 8.4%
Pace Zone: 10:00-10:19/mile: 11.4%
Pace Zone: 10:20-10:39/mile: 12.5%
Pace Zone: 10:40-10:59/mile: 11.2%
Pace Zone: 11:00-11:19/mile: 10.7%
Pace Zone: 11:20-11:39/mile: 7.6%
Pace Zone: 11:40-11:59/mile: 6%
Pace Zone: 12:00-12:19/mile: 4.2%
Pace Zone: 12:20-12:39/mile: 3.1%
Pace Zone: 12:40-12:59/mile: 2.2%
Pace Zone: 13:00-13:19/mile: 1.5%
Pace Zone: 13:20-13:39/mile: 1.9%
Pace Zone: 13:40-13:59/mile: 1.2%
10:13 10:15 10:42 10:39 10:55 10:52 10:59 11:08 10:46 11:11 11:56 11:02 10:32 11:12 11:12 11:32 11:29 10:51 6:55
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
5:06 |
5:06 |
10:12 |
102 50-123 |
1041 |
7/3 |
| 1.00 |
10:12 |
5:06 |
10:13 |
154 104-174 |
1573 |
1/8 |
| 1.50 |
15:31 |
5:19 |
10:38 |
159 114-175 |
1690 |
7/0 |
| 2.00 |
20:27 |
4:56 |
9:52 |
171 166-178 |
1687 |
0/20 |
| 2.50 |
25:58 |
5:30 |
11:01 |
166 141-179 |
1829 |
16/3 |
| 3.00 |
31:09 |
5:12 |
10:23 |
158 110-178 |
1641 |
7/9 |
| 3.50 |
36:27 |
5:17 |
10:35 |
167 140-181 |
1767 |
3/2 |
| 4.00 |
41:49 |
5:22 |
10:43 |
162 100-182 |
1737 |
11/14 |
| 4.50 |
47:22 |
5:33 |
11:06 |
166 135-179 |
1843 |
6/4 |
| 5.00 |
52:43 |
5:21 |
10:43 |
167 137-182 |
1789 |
6/11 |
| 5.50 |
58:04 |
5:21 |
10:41 |
170 161-179 |
1817 |
2/7 |
| 6.00 |
1:03:35 |
5:32 |
11:03 |
173 152-186 |
1913 |
7/15 |
| 6.50 |
1:09:13 |
5:38 |
11:16 |
171 157-182 |
1927 |
7/3 |
| 7.00 |
1:14:33 |
5:20 |
10:40 |
173 148-183 |
1846 |
2/0 |
| 7.50 |
1:20:16 |
5:43 |
11:25 |
174 154-182 |
1987 |
18/0 |
| 8.00 |
1:25:42 |
5:26 |
10:52 |
175 149-185 |
1901 |
9/1 |
| 8.50 |
1:31:00 |
5:18 |
10:36 |
171 139-181 |
1814 |
11/21 |
| 9.00 |
1:36:28 |
5:28 |
10:56 |
168 126-179 |
1836 |
4/2 |
| 9.50 |
1:42:01 |
5:33 |
11:06 |
171 141-182 |
1899 |
11/1 |
| 10.00 |
1:47:39 |
5:38 |
11:16 |
174 157-181 |
1961 |
7/3 |
| 10.50 |
1:53:16 |
5:36 |
11:12 |
167 123-177 |
1872 |
2/1 |
| 11.00 |
1:59:34 |
6:19 |
12:38 |
168 132-179 |
2121 |
15/5 |
| 11.50 |
2:04:43 |
5:09 |
10:18 |
170 162-175 |
1750 |
0/14 |
| 12.00 |
2:10:37 |
5:54 |
11:48 |
173 147-181 |
2040 |
18/2 |
| 12.50 |
2:15:49 |
5:12 |
10:23 |
171 135-180 |
1776 |
0/11 |
| 13.00 |
2:21:09 |
5:21 |
10:41 |
175 153-185 |
1871 |
8/13 |
| 13.50 |
2:26:20 |
5:11 |
10:21 |
179 172-182 |
1853 |
2/13 |
| 14.00 |
2:32:21 |
6:01 |
12:02 |
172 159-178 |
2070 |
7/5 |
| 14.50 |
2:37:50 |
5:29 |
10:58 |
178 174-181 |
1951 |
6/2 |
| 15.00 |
2:43:33 |
5:44 |
11:27 |
171 117-184 |
1958 |
9/5 |
| 15.50 |
2:48:49 |
5:15 |
10:31 |
171 129-181 |
1797 |
2/17 |
| 16.00 |
2:55:04 |
6:16 |
12:31 |
171 158-180 |
2141 |
18/7 |
| 16.50 |
3:00:50 |
5:46 |
11:32 |
177 159-185 |
2043 |
11/4 |
| 17.00 |
3:06:35 |
5:44 |
11:29 |
180 176-185 |
2066 |
9/2 |
| 17.50 |
3:12:01 |
5:26 |
10:53 |
173 131-184 |
1882 |
7/3 |
| 18.00 |
3:17:25 |
5:24 |
10:47 |
176 142-185 |
1899 |
5/2 |
| 18.50 |
3:22:28 |
5:03 |
10:06 |
165 111-186 |
1665 |
1/13 |
| 18.68 |
3:24:20 |
1:52 |
10:42 |
179 163-187 |
1914 |
5/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
32 2.6% |
11:10
|
|
24 1.6% |
11:03
|
|
22 1.9% |
11:48
|
|
22 5.0% |
10:31
|
|
18 1.9% |
10:40
|
|
18 3.9% |
13:12
|
|
See your biggest climbs
|
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:49 |
8:49 |
50.89 |
| 5km |
29:48 |
9:36 |
52.61 |
| 5M |
49:39 |
9:56 |
51.53 |
| 10km |
1:02:42 |
10:05 |
51.08 |
| 10M |
1:44:29 |
10:27 |
50.41 |
| Half |
2:19:36 |
10:39 |
49.21 |
| 20M |
3:39:51 |
11:00 |
49.05 |
| Mara |
4:53:46 |
11:13 |
48.54 |
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