Sun 7th Mar 2010 at 10:00am by Forrest of the Dean

Run > Long Run

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Time
4:09:06
Miles
26.16
Min/mi
9:31
Pacing
69%
WAVA
48.99
Cals
2807
BPM
145
%MHR
85
B/mi
1384
Asc(m)
1539
Surface
Road

Notes & Comments

Split Summary

====

1) - 1m - 8:28(8:28/m) - 121bpm avge - 145bpm max - 101cal

2) - 1m - 7:37(7:37/m) - 136bpm avge - 159bpm max - 111cal

3) - 1m - 8:14(8:14/m) - 147bpm avge - 159bpm max - 113cal

4) - 1m - 8:28(8:28/m) - 143bpm avge - 153bpm max - 110cal

5) - 1m - 7:59(7:59/m) - 135bpm avge - 148bpm max - 111cal

6) - 1m - 8:17(8:17/m) - 143bpm avge - 149bpm max - 116cal

7) - 1m - 8:26(8:26/m) - 149bpm avge - 160bpm max - 106cal

8) - 1m - 7:34(7:34/m) - 159bpm avge - 164bpm max - 114cal

9) - 1m - 8:07(8:07/m) - 155bpm avge - 164bpm max - 114cal

10) - 1m - 8:26(8:26/m) - 149bpm avge - 157bpm max - 106cal

11) - 1m - 8:39(8:39/m) - 149bpm avge - 156bpm max - 109cal

12) - 1m - 8:42(8:42/m) - 149bpm avge - 156bpm max - 107cal

13) - 1m - 8:59(8:59/m) - 150bpm avge - 158bpm max - 113cal

14) - 1m - 10:28(10:28/m) - 145bpm avge - 156bpm max - 101cal

15) - 1m - 9:21(9:21/m) - 148bpm avge - 160bpm max - 110cal

16) - 1m - 10:29(10:29/m) - 143bpm avge - 153bpm max - 102cal

17) - 1m - 10:06(10:06/m) - 144bpm avge - 149bpm max - 103cal

18) - 1m - 11:09(11:09/m) - 128bpm avge - 148bpm max - 109cal

19) - 1m - 10:07(10:07/m) - 147bpm avge - 154bpm max - 110cal

20) - 1m - 10:59(10:59/m) - 144bpm avge - 148bpm max - 104cal

21) - 1m - 11:10(11:10/m) - 142bpm avge - 154bpm max - 108cal

22) - 1m - 11:51(11:51/m) - 142bpm avge - 152bpm max - 97cal

23) - 1m - 11:47(11:47/m) - 143bpm avge - 154bpm max - 97cal

24) - 1m - 11:19(11:19/m) - 148bpm avge - 156bpm max - 102cal

25) - 1m - 11:00(11:00/m) - 149bpm avge - 157bpm max - 107cal

26) - 1m - 9:53(9:53/m) - 160bpm avge - 172bpm max - 107cal

27) - 0.16m - 1:30(9:23/m) - 161bpm avge - 169bpm max - 19cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

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

Pace Zone: 7:00-7:19/mile: 3.4%

Pace Zone: 7:20-7:39/mile: 5.1%

Pace Zone: 7:40-7:59/mile: 7.9%

Pace Zone: 8:00-8:19/mile: 8.5%

Pace Zone: 8:20-8:39/mile: 8.7%

Pace Zone: 8:40-8:59/mile: 7.3%

Pace Zone: 9:00-9:19/mile: 7.9%

Pace Zone: 9:20-9:39/mile: 6.8%

Pace Zone: 9:40-9:59/mile: 6.6%

Pace Zone: 10:00-10:19/mile: 5.3%

Pace Zone: 10:20-10:39/mile: 5.3%

Pace Zone: 10:40-10:59/mile: 4.9%

Pace Zone: 11:00-11:19/mile: 3.8%

Pace Zone: 11:20-11:39/mile: 3%

Pace Zone: 11:40-11:59/mile: 2.1%

Pace Zone: 12:00-12:19/mile: 1.7%

Pace Zone: 12:20-12:39/mile: 1.2%

8:28 7:37 8:14 8:28 7:59 8:17 8:26 7:34 8:07 8:26 8:39 8:42 8:59 10:28 9:21 10:29 10:06 11:09 10:07 10:59 11:10 11:51 11:47 11:19 11:00 9:53 1:30

Pace

31%

14%

24%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:26	8:26	8:26	121 77-145	1020	0/0
2.00	16:32	8:06	8:06	138 110-159	1117	0/0
3.00	24:46	8:15	8:15	147 133-159	1212	0/0
4.00	33:14	8:28	8:28	143 122-153	1211	0/0
5.00	41:15	8:00	8:00	135 126-148	1081	0/0
6.00	49:38	8:23	8:23	143 127-149	1199	0/0
7.00	58:29	8:51	8:51	150 118-160	1328	0/0
8.00	1:06:03	7:34	7:34	159 146-164	1202	0/0
9.00	1:14:10	8:07	8:07	155 147-164	1259	0/0
10.00	1:22:41	8:31	8:31	149 127-157	1269	0/0
11.00	1:31:20	8:39	8:39	149 131-156	1288	0/0
12.00	1:40:02	8:43	8:43	149 130-156	1298	0/0
13.00	1:49:01	8:59	8:59	150 136-158	1347	0/0
14.00	1:59:47	10:46	10:46	145 126-156	1561	0/0
15.00	2:09:08	9:22	9:22	148 132-159	1385	0/0
16.00	2:19:47	10:38	10:38	143 134-153	1521	0/0
17.00	2:30:23	10:37	10:37	143 131-149	1517	0/0
18.00	2:44:30	14:07	14:07	135 104-148	1905	0/0
19.00	2:54:43	10:13	10:13	148 143-154	1512	0/0
20.00	3:05:42	10:59	10:59	144 131-148	1581	0/0
21.00	3:16:51	11:10	11:10	142 127-154	1585	0/0
22.00	3:28:55	12:04	12:04	142 129-152	1712	0/0
23.00	3:41:33	12:38	12:38	143 118-154	1807	0/0
24.00	3:52:59	11:26	11:26	148 135-156	1692	0/0
25.00	4:04:05	11:06	11:06	149 135-157	1655	0/0
26.00	4:13:58	9:53	9:53	161 150-172	1590	0/0
26.16	4:16:06	2:08	13:25	164 135-169	2201	0/0

Heart

145/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1539m, Range 0m, Flat prediction 4:09:06

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	46.21%	More
800m	3:17	6:37	51.42%	More
1km	4:21	7:00	51.04%	More
Mile	7:25	7:25	51.85%	More
5k	24:54	8:01	52.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	49.12
5km	26:02	8:23	50.16
5M	43:07	8:37	49.38
10km	54:17	8:44	49.08
10M	1:29:53	8:59	49.00
Half	1:59:40	9:08	48.34
20M	3:07:24	9:22	48.91
Mara	4:09:30	9:31	48.99

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