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Sat 16th Oct 2010 at 1:00pm by Rodders

Run > Race

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Time
33:06
Miles
5.10
Min/mi
6:29
Pacing
92.9%
WAVA
68.27
Cals
747
BPM
171
%MHR
89.8
B/mi
1107
Asc(m)
202
Surface
Road

Notes & Comments

Course measured slightly long today at 5.1 miles instead of 8k. Averaged 6:30 pace so quite happy with my race.

Split Summary

====

1) - 1m - 6:04(6:04/m) - 164bpm avge - 187bpm max - 145cal

2) - 1m - 6:24(6:24/m) - 175bpm avge - 189bpm max - 146cal

3) - 1m - 6:37(6:37/m) - 172bpm avge - 174bpm max - 148cal

4) - 1m - 6:43(6:43/m) - 170bpm avge - 173bpm max - 148cal

5) - 1m - 6:44(6:44/m) - 172bpm avge - 173bpm max - 146cal

6) - 0.1m - 34(5:44/m) - 173bpm avge - 174bpm max - 14cal

Heart Rate Zone Summary

====

HR Zone: 45-147bpm (Sub 70%): 2%

HR Zone: 147-154bpm (71-75%): 0.5%

HR Zone: 154-161bpm (76-80%): 0.7%

HR Zone: 161-168bpm (81-85%): 7.5%

HR Zone: 168-176bpm (86-90%): 83.7%

HR Zone: 176-183bpm (91-95%): 4.6%

HR Zone: 183-190bpm (96-100%): 1%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.1%

Pace Zone: 5:00-5:19/mile: 2.8%

Pace Zone: 5:20-5:39/mile: 6.4%

Pace Zone: 5:40-5:59/mile: 11.2%

Pace Zone: 6:00-6:19/mile: 17.9%

Pace Zone: 6:20-6:39/mile: 19.3%

Pace Zone: 6:40-6:59/mile: 13.7%

Pace Zone: 7:00-7:19/mile: 10.7%

Pace Zone: 7:20-7:39/mile: 6.3%

Pace Zone: 7:40-7:59/mile: 3.6%

Pace Zone: 8:00-8:19/mile: 2.4%

Pace Zone: 8:20-8:39/mile: 1.2%

Pace Zone: 8:40-8:59/mile: 1.3%

6:04 6:24 6:37 6:43 6:44 34

Pace

43%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:24	1:24	5:36	142 92-164	794	0/0
0.50	2:57	1:33	6:13	169 164-174	1050	0/0
0.75	4:29	1:32	6:09	171 168-176	1052	0/0
1.00	6:04	1:35	6:18	172 169-183	1085	0/0
1.25	7:35	1:31	6:05	176 172-188	1069	0/0
1.50	9:07	1:32	6:06	177 173-184	1080	0/0
1.75	10:48	1:42	6:47	174 174-175	1180	0/0
2.00	12:28	1:39	6:37	174 172-176	1152	0/0
2.25	14:09	1:41	6:44	172 171-173	1159	0/0
2.50	15:44	1:36	6:23	170 170-171	1085	0/0
2.75	17:23	1:38	6:33	172 170-172	1126	0/0
3.00	19:05	1:43	6:50	173 172-174	1183	0/0
3.25	20:48	1:43	6:52	171 168-173	1173	0/0
3.50	22:35	1:47	7:06	169 168-170	1200	0/0
3.75	24:10	1:35	6:21	169 168-171	1074	0/0
4.00	25:49	1:39	6:35	171 170-172	1125	0/0
4.25	27:35	1:46	7:06	172 170-173	1221	0/0
4.50	29:16	1:41	6:45	172 170-173	1162	0/0
4.75	31:00	1:44	6:54	171 170-172	1180	0/0
5.00	32:32	1:32	6:09	172 170-173	1057	0/0
5.10	33:07	35	5:55	173 172-174	1022	0/0

Heart

171/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 202m, Range 0m, Flat prediction 33:06

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:26	57.48%	More
800m	2:54	5:50	61.71%	More
1km	3:41	5:56	63.49%	More
Mile	6:02	6:02	66.53%	More
5k	19:48	6:22	68.87%	More
5 miles	32:30	6:30	68.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	68.16
5km	19:34	6:18	69.67
5M	32:25	6:29	68.29
10km	40:49	6:34	67.65
10M	1:07:35	6:46	67.43
Half	1:29:58	6:52	66.45
20M	2:20:54	7:03	67.23
Mara	3:07:35	7:10	67.34

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