Tue 11th May 2010 at 7:00pm by MaT.T

Run > Race

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Time
21:45
Miles
3.12
Min/mi
6:58
Pacing
98%
WAVA
61.12
Cals
456
BPM
177
%MHR
92.9
B/mi
1230
Asc(m)
42
Surface
Road

Notes & Comments

Swansea Bay 5k. Felt pretty crap from start but was first real speed work for weeks and a PB to boot so can;t beat myself up too much.

Split Summary

====

1) - 1m - 6:57(6:57/m) - 166bpm avge - 176bpm max - 145cal

2) - 1m - 6:59(6:59/m) - 178bpm avge - 185bpm max - 146cal

3) - 1m - 6:58(6:58/m) - 184bpm avge - 187bpm max - 146cal

4) - 0.12m - 51(7:01/m) - 186bpm avge - 187bpm max - 19cal

Heart Rate Zone Summary

====

HR Zone: 51-147bpm (Sub 70%): 2.3%

HR Zone: 147-154bpm (71-75%): 0.4%

HR Zone: 154-161bpm (76-80%): 1.5%

HR Zone: 161-167bpm (81-85%): 6.5%

HR Zone: 167-174bpm (86-90%): 24.1%

HR Zone: 174-181bpm (91-95%): 21.8%

HR Zone: 181-188bpm (96-100%): 43.3%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.1%

Pace Zone: 6:00-6:19/mile: 10.7%

Pace Zone: 6:20-6:39/mile: 6.1%

Pace Zone: 6:40-6:59/mile: 12.3%

Pace Zone: 7:00-7:19/mile: 57.9%

Pace Zone: 7:20-7:39/mile: 9.2%

6:57 6:59 6:58 51

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	53	53	7:04	140 109-161	989
0.25	1:44	51	6:46	164 161-166	1109
0.38	2:36	52	6:54	167 165-171	1153
0.50	3:29	53	7:05	170 169-172	1205
0.63	4:20	52	6:53	171 170-171	1178
0.75	5:13	53	7:00	172 171-172	1205
0.88	6:06	53	7:03	173 172-174	1219
1.00	6:57	52	6:53	174 173-175	1197
1.13	7:50	52	6:59	175 174-177	1221
1.25	8:42	53	7:02	175 174-176	1232
1.38	9:35	52	6:57	176 175-178	1224
1.50	10:29	54	7:12	178 177-179	1281
1.63	11:21	52	6:57	179 177-181	1245
1.75	12:13	52	6:59	180 179-181	1257
1.88	13:04	51	6:50	183 183-184	1249
2.00	13:56	52	6:53	183 182-184	1261
2.13	14:47	51	6:48	184 183-185	1253
2.25	15:38	51	6:50	185 183-186	1264
2.38	16:31	53	7:03	185 184-186	1303
2.50	17:24	53	7:03	184 183-185	1297
2.63	18:17	53	7:01	184 184-185	1291
2.75	19:10	53	7:07	184 183-184	1308
2.88	20:02	52	6:58	184 184-185	1282
3.00	20:54	52	6:54	185 183-186	1276
3.12	21:45	51	6:49	186 185-187	1267

Heart

177/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	44.96%	More
800m	3:23	6:49	50.78%	More
1km	4:15	6:50	53.09%	More
Mile	6:54	6:54	56.41%	More
5k	21:35	6:57	61.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:31	6:31	59.79
5km	21:39	6:58	61.15
5M	35:51	7:10	59.99
10km	45:09	7:16	59.53
10M	1:14:45	7:29	59.40
Half	1:39:32	7:36	58.56
20M	2:35:52	7:48	59.26
Mara	3:27:31	7:55	59.35

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