Sun 11th Apr 2010 at 9:00am by lise
Run > Race
Good
breezy
-
Time
4:29:15
-
Miles
26.25
-
Min/mi
10:15
-
Pacing
81%
-
WAVA
49.87
-
Cals
2336
-
BPM
164
-
%MHR
85.5
-
B/mi
1684
-
Asc(m)
238
-
Surface
Road
Notes & Comments
Blackpool marathon, felt great,slower miles in last part due to walking parts with Tony who hurt knee.
rice,morrisons bolognese for tea.
rice crispies & ginger cake ,2 coffees in morning
gels at approx 6.5 ,12.5,17,22
Split Summary
====
1) - 1m - 9:08(9:08/m) - 159bpm avge - 169bpm max - 89cal
2) - 1m - 8:58(8:58/m) - 169bpm avge - 172bpm max - 90cal
3) - 1m - 9:14(9:14/m) - 171bpm avge - 175bpm max - 89cal
4) - 1m - 9:21(9:21/m) - 171bpm avge - 174bpm max - 89cal
5) - 1m - 9:25(9:25/m) - 170bpm avge - 173bpm max - 90cal
6) - 1m - 9:24(9:24/m) - 171bpm avge - 174bpm max - 90cal
7) - 1m - 10:16(10:16/m) - 171bpm avge - 176bpm max - 89cal
8) - 1m - 9:39(9:39/m) - 171bpm avge - 174bpm max - 90cal
9) - 1m - 9:29(9:29/m) - 170bpm avge - 174bpm max - 90cal
10) - 1m - 9:28(9:28/m) - 168bpm avge - 171bpm max - 90cal
11) - 1m - 9:48(9:48/m) - 167bpm avge - 170bpm max - 90cal
12) - 1m - 9:50(9:50/m) - 167bpm avge - 170bpm max - 90cal
13) - 1m - 9:59(9:59/m) - 166bpm avge - 170bpm max - 91cal
14) - 1m - 10:18(10:18/m) - 170bpm avge - 174bpm max - 87cal
15) - 1m - 9:14(9:14/m) - 171bpm avge - 175bpm max - 90cal
16) - 1m - 9:49(9:49/m) - 171bpm avge - 174bpm max - 91cal
17) - 1m - 10:13(10:13/m) - 169bpm avge - 172bpm max - 88cal
18) - 1m - 10:30(10:30/m) - 168bpm avge - 171bpm max - 91cal
19) - 1m - 10:18(10:18/m) - 168bpm avge - 171bpm max - 91cal
20) - 1m - 11:09(11:09/m) - 167bpm avge - 171bpm max - 87cal
21) - 1m - 11:01(11:01/m) - 163bpm avge - 170bpm max - 89cal
22) - 1m - 11:56(11:56/m) - 154bpm avge - 165bpm max - 86cal
23) - 1m - 12:36(12:36/m) - 149bpm avge - 155bpm max - 87cal
24) - 1m - 14:52(14:52/m) - 130bpm avge - 151bpm max - 77cal
25) - 1m - 11:06(11:06/m) - 154bpm avge - 158bpm max - 93cal
26) - 1m - 10:21(10:21/m) - 160bpm avge - 168bpm max - 91cal
27) - 0.25m - 1:57(7:47/m) - 172bpm avge - 182bpm max - 21cal
Heart Rate Zone Summary
====
HR Zone: 65-154bpm (Sub 70%): 12.9%
HR Zone: 154-160bpm (71-75%): 10.3%
HR Zone: 160-167bpm (76-80%): 12.7%
HR Zone: 167-173bpm (81-85%): 57.9%
HR Zone: 173-179bpm (86-90%): 6.1%
HR Zone: 179-186bpm (91-95%): 0.2%
Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 2.6%
Pace Zone: 8:40-8:59/mile: 7.4%
Pace Zone: 9:00-9:19/mile: 11.8%
Pace Zone: 9:20-9:39/mile: 14.2%
Pace Zone: 9:40-9:59/mile: 16.7%
Pace Zone: 10:00-10:19/mile: 11.9%
Pace Zone: 10:20-10:39/mile: 8.3%
Pace Zone: 10:40-10:59/mile: 5.7%
Pace Zone: 11:00-11:19/mile: 4.4%
Pace Zone: 11:20-11:39/mile: 3%
Pace Zone: 11:40-11:59/mile: 1.6%
Pace Zone: 12:00-12:19/mile: 1.1%
Pace Zone: 12:20-12:39/mile: 1.3%
9:08 8:58 9:14 9:21 9:25 9:24 10:16 9:39 9:29 9:28 9:48 9:50 9:59 10:18 9:14 9:49 10:13 10:30 10:18 11:09 11:01 11:56 12:36 14:52 11:06 10:21 1:57
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
9:06 |
9:06 |
9:06 |
160 130-169 |
1456 |
0/0 |
| 2.00 |
18:04 |
8:58 |
8:58 |
169 166-172 |
1515 |
0/0 |
| 3.00 |
27:18 |
9:14 |
9:14 |
171 166-175 |
1578 |
0/0 |
| 4.00 |
36:38 |
9:21 |
9:21 |
171 165-174 |
1598 |
0/0 |
| 5.00 |
46:03 |
9:25 |
9:25 |
170 166-173 |
1600 |
0/0 |
| 6.00 |
55:26 |
9:24 |
9:24 |
171 168-173 |
1606 |
0/0 |
| 7.00 |
1:05:43 |
10:16 |
10:16 |
171 146-176 |
1756 |
0/0 |
| 8.00 |
1:15:21 |
9:39 |
9:39 |
171 167-174 |
1650 |
0/0 |
| 9.00 |
1:24:50 |
9:29 |
9:29 |
170 167-173 |
1612 |
0/0 |
| 10.00 |
1:34:18 |
9:28 |
9:28 |
168 164-170 |
1589 |
0/0 |
| 11.00 |
1:44:05 |
9:48 |
9:48 |
167 163-170 |
1635 |
0/0 |
| 12.00 |
1:53:56 |
9:50 |
9:50 |
167 164-169 |
1643 |
0/0 |
| 13.00 |
2:03:55 |
9:59 |
9:59 |
166 163-170 |
1657 |
0/0 |
| 14.00 |
2:14:12 |
10:17 |
10:17 |
170 164-174 |
1749 |
0/0 |
| 15.00 |
2:23:26 |
9:14 |
9:14 |
171 164-175 |
1579 |
0/0 |
| 16.00 |
2:33:15 |
9:49 |
9:49 |
171 170-174 |
1679 |
0/0 |
| 17.00 |
2:43:29 |
10:13 |
10:13 |
169 165-172 |
1728 |
0/0 |
| 18.00 |
2:53:58 |
10:30 |
10:30 |
168 162-170 |
1763 |
0/0 |
| 19.00 |
3:04:16 |
10:18 |
10:18 |
168 165-171 |
1729 |
0/0 |
| 20.00 |
3:15:24 |
11:09 |
11:09 |
167 155-171 |
1861 |
0/0 |
| 21.00 |
3:26:26 |
11:02 |
11:02 |
163 149-170 |
1797 |
0/0 |
| 22.00 |
3:38:21 |
11:55 |
11:55 |
154 133-165 |
1835 |
0/0 |
| 23.00 |
3:50:58 |
12:37 |
12:37 |
149 123-155 |
1880 |
0/0 |
| 24.00 |
4:05:48 |
14:50 |
14:50 |
130 112-151 |
1928 |
0/0 |
| 25.00 |
4:16:54 |
11:07 |
11:07 |
154 150-158 |
1711 |
0/0 |
| 26.00 |
4:27:15 |
10:21 |
10:21 |
160 156-168 |
1656 |
0/0 |
| 26.25 |
4:29:14 |
1:59 |
7:54 |
173 167-182 |
1368 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:58 |
7:53 |
40.80% |
More |
| 800m |
4:21 |
8:45 |
43.45% |
More |
| 1km |
5:26 |
8:45 |
45.31% |
More |
| Mile |
8:49 |
8:49 |
47.85% |
More |
| 5k |
28:16 |
9:06 |
52.18% |
More |
| 5 miles |
45:53 |
9:11 |
52.14% |
More |
| 10k |
58:03 |
9:20 |
51.49% |
More |
| 10 miles |
1:34:11 |
9:25 |
52.21% |
More |
| Half |
2:04:54 |
9:32 |
51.74% |
More |
| 20 miles |
3:15:23 |
9:46 |
51.72% |
More |
| Mara |
4:28:41 |
10:15 |
49.86% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:31 |
7:31 |
56.15 |
| 5km |
26:02 |
8:23 |
56.65 |
| 5M |
43:49 |
8:46 |
54.60 |
| 10km |
55:36 |
8:57 |
53.75 |
| 10M |
1:33:36 |
9:22 |
52.53 |
| Half |
2:05:48 |
9:36 |
51.02 |
| 20M |
3:19:55 |
10:00 |
50.55 |
| Mara |
4:28:41 |
10:15 |
49.87 |
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