Sun 21st Mar 2010 at 10:00am by KAZZY73
Run > Race
-
Time
3:18:00
-
Miles
20.13
-
Min/mi
9:50
-
Pacing
93%
-
WAVA
51.82
-
Cals
1995
-
BPM
176
-
%MHR
92.5
-
B/mi
1729
-
Asc(m)
1083
-
Surface
Road
Notes & Comments
Split Summary ASHBY 20 VERY HOT DAY LEGS TIRED FROM LAST WEEK RACE ALSO HAD THROAT INFECTION AND COURSE WAS HILLY AT LEAST I GOT ROUND LOL !
====
1) - 1m - 9:35(9:35/m) - 165bpm avge - 192bpm max - 97cal
2) - 1m - 9:51(9:51/m) - 161bpm avge - 176bpm max - 100cal
3) - 1m - 9:53(9:53/m) - 170bpm avge - 181bpm max - 99cal
4) - 1m - 9:24(9:24/m) - 162bpm avge - 171bpm max - 99cal
5) - 1m - 9:52(9:52/m) - 170bpm avge - 182bpm max - 100cal
6) - 1m - 9:59(9:59/m) - 173bpm avge - 184bpm max - 96cal
7) - 1m - 9:33(9:33/m) - 176bpm avge - 184bpm max - 100cal
8) - 1m - 9:49(9:49/m) - 173bpm avge - 181bpm max - 99cal
9) - 1m - 9:33(9:33/m) - 168bpm avge - 180bpm max - 99cal
10) - 1m - 9:36(9:36/m) - 174bpm avge - 179bpm max - 99cal
11) - 1m - 10:02(10:02/m) - 179bpm avge - 188bpm max - 100cal
12) - 1m - 9:49(9:49/m) - 175bpm avge - 187bpm max - 99cal
13) - 1m - 9:46(9:46/m) - 174bpm avge - 185bpm max - 99cal
14) - 1m - 9:58(9:58/m) - 183bpm avge - 190bpm max - 101cal
15) - 1m - 10:18(10:18/m) - 182bpm avge - 190bpm max - 99cal
16) - 1m - 10:12(10:12/m) - 184bpm avge - 194bpm max - 98cal
17) - 1m - 10:08(10:08/m) - 181bpm avge - 191bpm max - 99cal
18) - 1m - 10:01(10:01/m) - 180bpm avge - 189bpm max - 100cal
19) - 1m - 9:54(9:54/m) - 186bpm avge - 191bpm max - 100cal
20) - 1m - 9:44(9:44/m) - 188bpm avge - 194bpm max - 99cal
21) - 0.14m - 1:03(7:32/m) - 197bpm avge - 201bpm max - 13cal
Heart Rate Zone Summary
====
HR Zone: 48-151bpm (Sub 70%): 0.8%
HR Zone: 151-158bpm (71-75%): 4.8%
HR Zone: 158-166bpm (76-80%): 10%
HR Zone: 166-173bpm (81-85%): 19%
HR Zone: 173-180bpm (86-90%): 28.8%
HR Zone: 180-188bpm (91-95%): 27.3%
HR Zone: 188-195bpm (96-100%): 9%
HR Zone: undefined: 0.4%
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 1.2%
Pace Zone: 8:00-8:19/mile: 2.1%
Pace Zone: 8:20-8:39/mile: 4%
Pace Zone: 8:40-8:59/mile: 7.2%
Pace Zone: 9:00-9:19/mile: 11.7%
Pace Zone: 9:20-9:39/mile: 13.8%
Pace Zone: 9:40-9:59/mile: 16%
Pace Zone: 10:00-10:19/mile: 13.2%
Pace Zone: 10:20-10:39/mile: 10.2%
Pace Zone: 10:40-10:59/mile: 7.4%
Pace Zone: 11:00-11:19/mile: 3.8%
Pace Zone: 11:20-11:39/mile: 2.4%
Pace Zone: 11:40-11:59/mile: 1.8%
9:35 9:51 9:53 9:24 9:52 9:59 9:33 9:49 9:33 9:36 10:02 9:49 9:46 9:58 10:18 10:12 10:08 10:01 9:54 9:44 1:03
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
9:35 |
9:35 |
9:35 |
165 108-192 |
1581 |
0/0 |
| 2.00 |
19:26 |
9:51 |
9:51 |
161 150-176 |
1587 |
0/0 |
| 3.00 |
29:20 |
9:53 |
9:53 |
170 157-181 |
1681 |
0/0 |
| 4.00 |
38:44 |
9:24 |
9:24 |
162 148-171 |
1523 |
0/0 |
| 5.00 |
48:36 |
9:52 |
9:52 |
170 154-182 |
1678 |
0/0 |
| 6.00 |
58:59 |
10:23 |
10:23 |
174 159-184 |
1806 |
0/0 |
| 7.00 |
1:08:32 |
9:33 |
9:33 |
176 169-184 |
1682 |
0/0 |
| 8.00 |
1:18:22 |
9:49 |
9:49 |
173 160-181 |
1699 |
0/0 |
| 9.00 |
1:27:54 |
9:33 |
9:33 |
168 154-180 |
1604 |
0/0 |
| 10.00 |
1:37:31 |
9:37 |
9:37 |
174 165-179 |
1672 |
0/0 |
| 11.00 |
1:47:33 |
10:02 |
10:02 |
179 166-187 |
1796 |
0/0 |
| 12.00 |
1:57:21 |
9:48 |
9:48 |
175 160-187 |
1715 |
0/0 |
| 13.00 |
2:07:07 |
9:46 |
9:46 |
174 163-185 |
1699 |
0/0 |
| 14.00 |
2:17:05 |
9:58 |
9:58 |
183 173-189 |
1824 |
0/0 |
| 15.00 |
2:27:33 |
10:28 |
10:28 |
182 169-190 |
1904 |
0/0 |
| 16.00 |
2:37:45 |
10:12 |
10:12 |
184 179-194 |
1877 |
0/0 |
| 17.00 |
2:47:54 |
10:08 |
10:08 |
181 169-190 |
1835 |
0/0 |
| 18.00 |
2:57:54 |
10:01 |
10:01 |
180 167-189 |
1803 |
0/0 |
| 19.00 |
3:07:49 |
9:54 |
9:54 |
185 172-191 |
1833 |
0/0 |
| 20.00 |
3:17:31 |
9:42 |
9:42 |
188 178-193 |
1824 |
0/0 |
| 20.13 |
3:18:34 |
1:03 |
7:58 |
197 191-201 |
1570 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:04 |
8:17 |
40.67% |
More |
| 800m |
4:14 |
8:32 |
44.52% |
More |
| 1km |
5:28 |
8:48 |
45.17% |
More |
| Mile |
9:13 |
9:13 |
46.19% |
More |
| 5k |
29:45 |
9:35 |
49.99% |
More |
| 5 miles |
48:11 |
9:38 |
50.23% |
More |
| 10k |
1:00:13 |
9:41 |
50.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:10 |
7:10 |
59.40 |
| 5km |
25:06 |
8:05 |
59.26 |
| 5M |
42:28 |
8:30 |
56.99 |
| 10km |
54:00 |
8:41 |
56.05 |
| 10M |
1:31:22 |
9:08 |
54.44 |
| Half |
2:03:09 |
9:24 |
52.68 |
| 20M |
3:16:35 |
9:50 |
51.84 |
| Mara |
4:24:58 |
10:07 |
50.89 |
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