Sun 21st Feb 2010 at 10:00am by Mr. K.
Run > Race
-
Time
1:48:07
-
Miles
13.10
-
Min/mi
8:15
-
Pacing
95%
-
WAVA
55.30
-
Cals
1717
-
BPM
142
-
%MHR
83
-
B/mi
1171
-
Asc(m)
705
-
Hillscore
3
-
Surface
Road
Notes & Comments
Wokingham Half - The plan was 8.23`s (1.50) and generally hit :-).
Q. Could I keep 8.23`s up for 26M???
A. Maybe not the first time out (& at London) but I`ll carry on asking the question.
Schedule says 16M (2hrs 30 mins) Slow
Split Summary
====
1) - 1m - 8:29(8:29/m) - 172bpm avge - 187bpm max - 128cal
2) - 1m - 8:25(8:25/m) - 134bpm avge - 143bpm max - 130cal
3) - 1m - 8:20(8:20/m) - 133bpm avge - 140bpm max - 132cal
4) - 1m - 8:22(8:22/m) - 135bpm avge - 143bpm max - 130cal
5) - 1m - 8:05(8:05/m) - 138bpm avge - 141bpm max - 131cal
6) - 1m - 8:28(8:28/m) - 136bpm avge - 139bpm max - 131cal
7) - 1m - 8:21(8:21/m) - 135bpm avge - 139bpm max - 131cal
8) - 1m - 8:30(8:30/m) - 136bpm avge - 141bpm max - 132cal
9) - 1m - 8:12(8:12/m) - 140bpm avge - 143bpm max - 132cal
10) - 1m - 8:20(8:20/m) - 140bpm avge - 147bpm max - 131cal
11) - 1m - 8:11(8:11/m) - 145bpm avge - 151bpm max - 131cal
12) - 1m - 7:50(7:50/m) - 149bpm avge - 156bpm max - 132cal
13) - 1m - 7:48(7:48/m) - 149bpm avge - 153bpm max - 133cal
14) - 0.11m - 45(6:52/m) - 155bpm avge - 156bpm max - 13cal
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 75.9%
HR Zone: 147-151bpm (71-75%): 13%
HR Zone: 151-156bpm (76-80%): 3.6%
HR Zone: 156-161bpm (81-85%): 1.1%
HR Zone: 161-166bpm (86-90%): 0.1%
HR Zone: 166-170bpm (91-95%): 0.6%
HR Zone: 170-175bpm (96-100%): 0.5%
HR Zone: undefined: 5.4%
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.8%
Pace Zone: 7:00-7:19/mile: 4.2%
Pace Zone: 7:20-7:39/mile: 8%
Pace Zone: 7:40-7:59/mile: 16.4%
Pace Zone: 8:00-8:19/mile: 22.2%
Pace Zone: 8:20-8:39/mile: 19.7%
Pace Zone: 8:40-8:59/mile: 13.4%
Pace Zone: 9:00-9:19/mile: 6.5%
Pace Zone: 9:20-9:39/mile: 3.3%
Pace Zone: 9:40-9:59/mile: 1.4%
8:29 8:25 8:20 8:22 8:05 8:28 8:21 8:30 8:12 8:20 8:11 7:50 7:48 45
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:14 |
4:14 |
8:28 |
176 149-187 |
1491 |
1/5 |
1.00 |
8:29 |
4:15 |
8:30 |
164 134-182 |
1394 |
8/4 |
1.50 |
12:42 |
4:13 |
8:26 |
135 128-143 |
1138 |
6/6 |
2.00 |
16:54 |
4:12 |
8:24 |
133 125-139 |
1117 |
8/2 |
2.50 |
21:04 |
4:10 |
8:20 |
134 126-140 |
1117 |
4/5 |
3.00 |
25:14 |
4:10 |
8:19 |
131 125-140 |
1090 |
0/15 |
3.50 |
29:23 |
4:09 |
8:18 |
134 126-142 |
1111 |
1/5 |
4.00 |
33:35 |
4:13 |
8:26 |
137 130-143 |
1155 |
11/2 |
4.50 |
37:38 |
4:02 |
8:04 |
138 133-141 |
1114 |
3/6 |
5.00 |
41:41 |
4:03 |
8:06 |
137 135-139 |
1111 |
1/9 |
5.50 |
45:55 |
4:14 |
8:28 |
135 132-138 |
1142 |
3/3 |
6.00 |
50:09 |
4:14 |
8:29 |
137 134-139 |
1162 |
5/2 |
6.50 |
54:18 |
4:09 |
8:18 |
135 132-139 |
1120 |
3/5 |
7.00 |
58:30 |
4:12 |
8:24 |
135 132-138 |
1135 |
3/4 |
7.50 |
1:02:43 |
4:13 |
8:26 |
137 130-141 |
1155 |
3/1 |
8.00 |
1:07:00 |
4:17 |
8:34 |
135 132-138 |
1158 |
1/5 |
8.50 |
1:11:07 |
4:06 |
8:13 |
140 135-143 |
1149 |
3/1 |
9.00 |
1:15:13 |
4:07 |
8:13 |
139 137-142 |
1143 |
1/2 |
9.50 |
1:19:25 |
4:12 |
8:23 |
139 136-141 |
1165 |
2/2 |
10.00 |
1:23:33 |
4:09 |
8:17 |
142 136-147 |
1177 |
6/6 |
10.50 |
1:27:38 |
4:05 |
8:09 |
144 138-149 |
1175 |
9/0 |
11.00 |
1:31:44 |
4:06 |
8:11 |
146 142-150 |
1196 |
9/4 |
11.50 |
1:35:36 |
3:52 |
7:44 |
148 145-151 |
1145 |
5/6 |
12.00 |
1:39:33 |
3:57 |
7:55 |
149 145-156 |
1179 |
5/3 |
12.50 |
1:43:31 |
3:58 |
7:55 |
148 143-152 |
1172 |
5/6 |
13.00 |
1:47:22 |
3:52 |
7:43 |
150 146-154 |
1158 |
3/4 |
13.10 |
1:48:07 |
45 |
7:09 |
155 154-156 |
1108 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
41.39% |
More |
800m |
3:48 |
7:38 |
46.73% |
More |
1km |
4:45 |
7:38 |
48.88% |
More |
Mile |
7:45 |
7:45 |
51.39% |
More |
5k |
24:34 |
7:54 |
55.08% |
More |
5 miles |
40:11 |
8:02 |
54.66% |
More |
10k |
50:30 |
8:08 |
54.26% |
More |
10 miles |
1:21:59 |
8:12 |
55.16% |
More |
Half |
1:48:04 |
8:15 |
55.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
56.34 |
5km |
23:31 |
7:34 |
57.54 |
5M |
38:57 |
7:47 |
56.40 |
10km |
49:02 |
7:53 |
55.87 |
10M |
1:21:12 |
8:07 |
55.69 |
Half |
1:48:07 |
8:15 |
54.88 |
20M |
2:49:18 |
8:28 |
55.53 |
Mara |
3:45:25 |
8:36 |
55.62 |
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