Tue 18th May 2010 at 7:00pm by Mr. K.

Run > Race

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Time
46:41
Miles
6.22
Min/mi
7:30
Pacing
97%
WAVA
59.21
Cals
818
BPM
159
%MHR
92.8
B/mi
1191
Asc(m)
42
Surface
Trail

Notes & Comments

Queen Mother Reservoir 10Km - Not the quickest 10Km, but really pleased with the splits esp after Sunday`s 10 miler race.

Split Summary

====

1) - 0.62m - 4:23(7:05/m) - 149bpm avge - 157bpm max - 78cal

2) - 0.62m - 4:41(7:34/m) - 157bpm avge - 160bpm max - 82cal

3) - 0.62m - 4:40(7:32/m) - 159bpm avge - 161bpm max - 82cal

4) - 0.62m - 4:39(7:30/m) - 159bpm avge - 160bpm max - 82cal

5) - 0.62m - 4:39(7:30/m) - 161bpm avge - 162bpm max - 83cal

6) - 0.62m - 4:40(7:32/m) - 161bpm avge - 163bpm max - 82cal

7) - 0.62m - 4:45(7:39/m) - 161bpm avge - 163bpm max - 83cal

8) - 0.62m - 4:51(7:50/m) - 161bpm avge - 164bpm max - 81cal

9) - 0.62m - 4:41(7:33/m) - 162bpm avge - 166bpm max - 83cal

10) - 0.62m - 4:38(7:29/m) - 164bpm avge - 167bpm max - 81cal

11) - 0.01m - 3(5:23/m) - 166bpm avge - 166bpm max - 1cal

Heart Rate Zone Summary

====

HR Zone: 80-147bpm (Sub 70%): 3.1%

HR Zone: 147-151bpm (71-75%): 1.6%

HR Zone: 151-156bpm (76-80%): 4.1%

HR Zone: 156-161bpm (81-85%): 43.9%

HR Zone: 161-166bpm (86-90%): 45.6%

HR Zone: 166-170bpm (91-95%): 1.7%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 3.2%

Pace Zone: 6:40-6:59/mile: 4%

Pace Zone: 7:00-7:19/mile: 14.4%

Pace Zone: 7:20-7:39/mile: 42.9%

Pace Zone: 7:40-7:59/mile: 28.3%

Pace Zone: 8:00-8:19/mile: 3.4%

4:23 4:41 4:40 4:39 4:39 4:40 4:45 4:51 4:41 4:38 3

Pin Map

Queens Mother Reservior (2009)

0mi in 0

Pace

38%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:41	1:41	6:44	132 81-154	889	0/0
0.50	3:30	1:49	7:17	155 153-157	1129	0/0
0.75	5:20	1:50	7:21	157 155-157	1153	2/0
1.00	7:15	1:54	7:37	158 155-160	1203	2/2
1.25	9:07	1:53	7:31	158 157-159	1187	0/1
1.50	11:00	1:52	7:30	159 158-160	1191	5/2
1.75	12:53	1:53	7:31	159 158-160	1196	1/5
2.00	14:46	1:53	7:33	159 158-160	1201	4/0
2.25	16:38	1:52	7:28	158 157-160	1180	0/6
2.50	18:30	1:52	7:29	159 159-160	1191	0/1
2.75	20:24	1:54	7:36	160 159-161	1216	0/0
3.00	22:14	1:49	7:18	161 159-162	1174	0/0
3.25	24:07	1:53	7:33	161 160-162	1217	1/1
3.50	25:59	1:52	7:29	161 160-161	1204	0/1
3.75	27:52	1:53	7:31	162 161-163	1217	0/0
4.00	29:47	1:55	7:40	161 160-163	1233	1/0
4.25	31:40	1:53	7:34	162 161-162	1225	1/3
4.50	33:38	1:58	7:51	161 159-161	1263	1/0
4.75	35:35	1:57	7:47	162 161-163	1260	3/2
5.00	37:30	1:56	7:43	161 159-162	1243	3/4
5.25	39:25	1:55	7:39	162 159-164	1240	6/1
5.50	41:17	1:52	7:26	163 162-164	1212	0/6
5.75	43:08	1:51	7:26	163 162-166	1211	1/1
6.00	45:03	1:55	7:39	164 163-166	1255	0/0
6.22	46:41	1:38	7:22	165 163-166	1216	0/0

Heart

159/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 46:41

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:40	46.77%	More
800m	3:28	6:59	51.53%	More
1km	4:22	7:02	53.51%	More
Mile	7:14	7:14	55.47%	More
5k	23:02	7:25	59.20%	More
5 miles	37:30	7:30	59.04%	More
10k	46:36	7:30	59.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	59.56
5km	22:22	7:12	60.95
5M	37:02	7:24	59.78
10km	46:38	7:30	59.21
10M	1:17:13	7:43	59.02
Half	1:42:49	7:51	58.15
20M	2:41:00	8:03	58.84
Mara	3:34:22	8:11	58.93

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