Sun 25th Apr 2010 at 9:00am by gjc
Run > Race
-
Time
3:59:49
-
Miles
26.20
-
Min/mi
9:09
-
Pacing
92%
-
WAVA
55.35
-
Cals
3165
-
BPM
156
-
%MHR
86.6
-
B/mi
1427
-
Asc(m)
1766
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 0.04m - 33(13:52/m) - 108bpm avge - 117bpm max - 3cal
2) - 1m - 9:28(9:28/m) - 138bpm avge - 151bpm max - 118cal
3) - 1m - 8:37(8:37/m) - 152bpm avge - 155bpm max - 118cal
4) - 1m - 8:21(8:21/m) - 155bpm avge - 162bpm max - 119cal
5) - 1m - 8:35(8:35/m) - 153bpm avge - 159bpm max - 119cal
6) - 1m - 9:06(9:06/m) - 153bpm avge - 159bpm max - 118cal
7) - 1m - 9:04(9:04/m) - 151bpm avge - 157bpm max - 117cal
8) - 1m - 9:00(9:00/m) - 153bpm avge - 157bpm max - 119cal
9) - 1m - 8:40(8:40/m) - 154bpm avge - 159bpm max - 119cal
10) - 1m - 8:58(8:58/m) - 154bpm avge - 159bpm max - 118cal
11) - 1m - 9:09(9:09/m) - 152bpm avge - 157bpm max - 118cal
12) - 1m - 8:49(8:49/m) - 154bpm avge - 156bpm max - 119cal
13) - 1m - 9:02(9:02/m) - 154bpm avge - 157bpm max - 118cal
14) - 1m - 9:16(9:16/m) - 155bpm avge - 160bpm max - 121cal
15) - 1m - 8:55(8:55/m) - 156bpm avge - 158bpm max - 119cal
16) - 1m - 9:01(9:01/m) - 156bpm avge - 159bpm max - 118cal
17) - 1m - 9:23(9:23/m) - 156bpm avge - 159bpm max - 121cal
18) - 1m - 9:06(9:06/m) - 158bpm avge - 160bpm max - 118cal
19) - 1m - 8:55(8:55/m) - 158bpm avge - 161bpm max - 120cal
20) - 1m - 9:33(9:33/m) - 160bpm avge - 164bpm max - 128cal
21) - 1m - 8:52(8:52/m) - 159bpm avge - 162bpm max - 119cal
22) - 1m - 9:11(9:11/m) - 161bpm avge - 163bpm max - 119cal
23) - 1m - 9:16(9:16/m) - 161bpm avge - 164bpm max - 119cal
24) - 1m - 9:12(9:12/m) - 161bpm avge - 163bpm max - 119cal
25) - 1m - 9:15(9:15/m) - 160bpm avge - 163bpm max - 124cal
26) - 1m - 9:26(9:26/m) - 161bpm avge - 163bpm max - 121cal
27) - 1m - 9:22(9:22/m) - 163bpm avge - 165bpm max - 120cal
28) - 0.47m - 4:28(9:31/m) - 164bpm avge - 165bpm max - 56cal
Heart Rate Zone Summary
====
HR Zone: 50-141bpm (Sub 70%): 2.1%
HR Zone: 141-148bpm (71-75%): 1.9%
HR Zone: 148-154bpm (76-80%): 25.4%
HR Zone: 154-161bpm (81-85%): 48.4%
HR Zone: 161-167bpm (86-90%): 22.2%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.8%
Pace Zone: 7:40-7:59/mile: 3.9%
Pace Zone: 8:00-8:19/mile: 8.5%
Pace Zone: 8:20-8:39/mile: 12.4%
Pace Zone: 8:40-8:59/mile: 16.8%
Pace Zone: 9:00-9:19/mile: 17.1%
Pace Zone: 9:20-9:39/mile: 12.2%
Pace Zone: 9:40-9:59/mile: 8.1%
Pace Zone: 10:00-10:19/mile: 5%
Pace Zone: 10:20-10:39/mile: 3.5%
Pace Zone: 10:40-10:59/mile: 1.7%
Pace Zone: 11:00-11:19/mile: 1.2%
33 9:28 8:37 8:21 8:35 9:06 9:04 9:00 8:40 8:58 9:09 8:49 9:02 9:16 8:55 9:01 9:23 9:06 8:55 9:33 8:52 9:11 9:16 9:12 9:15 9:26 9:22 4:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
9:38 |
9:38 |
9:38 |
136 98-149 |
1311 |
0/0 |
2.00 |
18:16 |
8:37 |
8:37 |
152 150-155 |
1311 |
0/0 |
3.00 |
26:39 |
8:23 |
8:23 |
155 149-161 |
1299 |
0/0 |
4.00 |
35:11 |
8:32 |
8:32 |
153 147-158 |
1306 |
0/0 |
5.00 |
44:16 |
9:06 |
9:06 |
153 150-159 |
1391 |
0/0 |
6.00 |
53:21 |
9:05 |
9:05 |
151 143-156 |
1372 |
0/0 |
7.00 |
1:02:22 |
9:00 |
9:00 |
153 149-157 |
1378 |
0/0 |
8.00 |
1:11:02 |
8:40 |
8:40 |
154 150-159 |
1336 |
0/0 |
9.00 |
1:20:00 |
8:58 |
8:58 |
154 150-159 |
1380 |
0/0 |
10.00 |
1:29:12 |
9:12 |
9:12 |
151 148-156 |
1389 |
0/0 |
11.00 |
1:37:59 |
8:47 |
8:47 |
153 150-156 |
1344 |
0/0 |
12.00 |
1:47:01 |
9:02 |
9:02 |
154 152-157 |
1392 |
0/0 |
13.00 |
1:56:17 |
9:16 |
9:16 |
155 152-160 |
1435 |
0/0 |
14.00 |
2:05:12 |
8:56 |
8:56 |
156 152-158 |
1392 |
0/0 |
15.00 |
2:14:14 |
9:02 |
9:02 |
156 152-159 |
1408 |
0/0 |
16.00 |
2:23:34 |
9:20 |
9:20 |
156 154-158 |
1457 |
0/0 |
17.00 |
2:32:41 |
9:07 |
9:07 |
158 154-160 |
1440 |
0/0 |
18.00 |
2:41:39 |
8:57 |
8:57 |
158 156-160 |
1415 |
0/0 |
19.00 |
2:51:09 |
9:31 |
9:31 |
160 158-163 |
1522 |
0/0 |
20.00 |
3:00:02 |
8:53 |
8:53 |
159 157-162 |
1413 |
0/0 |
21.00 |
3:09:13 |
9:11 |
9:11 |
161 158-163 |
1479 |
0/0 |
22.00 |
3:18:27 |
9:14 |
9:14 |
162 159-164 |
1496 |
0/0 |
23.00 |
3:27:42 |
9:14 |
9:14 |
161 158-163 |
1487 |
0/0 |
24.00 |
3:36:58 |
9:16 |
9:16 |
160 158-162 |
1483 |
0/0 |
25.00 |
3:46:24 |
9:26 |
9:26 |
161 158-163 |
1518 |
0/0 |
26.00 |
3:55:44 |
9:21 |
9:21 |
163 159-165 |
1523 |
0/0 |
26.50 |
4:00:35 |
4:51 |
9:38 |
164 163-165 |
1580 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:18 |
44.55% |
More |
800m |
3:57 |
7:57 |
47.75% |
More |
1km |
5:00 |
8:03 |
49.21% |
More |
Mile |
8:14 |
8:14 |
50.97% |
More |
5k |
26:29 |
8:31 |
53.88% |
More |
5 miles |
43:42 |
8:44 |
53.12% |
More |
10k |
54:30 |
8:46 |
53.16% |
More |
10 miles |
1:28:19 |
8:50 |
54.20% |
More |
Half |
1:56:25 |
8:53 |
54.39% |
More |
20 miles |
2:59:31 |
8:59 |
55.47% |
More |
Mara |
3:57:23 |
9:04 |
55.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:40 |
5:40 |
74.02 |
5km |
20:47 |
6:41 |
68.65 |
5M |
35:52 |
7:10 |
64.72 |
10km |
46:01 |
7:24 |
62.97 |
10M |
1:19:26 |
7:57 |
60.27 |
Half |
1:48:17 |
8:16 |
58.03 |
20M |
2:55:56 |
8:48 |
56.59 |
Mara |
3:59:49 |
9:09 |
55.36 |
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