Sun 17th Oct 2010 at 9:00am by NikW

Run > Race

  • Good
  • cold
  • Time
    4:01:00
  • Miles
    26.20
  • Min/mi
    9:12
  • WAVA
    55.08
  • Cals
    2953
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Abingdon Marathon

Split Summary

====

1) - 1m - 8:48(8:48/m) - 143bpm avge - 153bpm max - 111cal

2) - 1m - 8:42(8:42/m) - 145bpm avge - 151bpm max - 111cal

3) - 1m - 8:49(8:49/m) - 145bpm avge - 148bpm max - 112cal

4) - 1m - 8:55(8:55/m) - 146bpm avge - 150bpm max - 114cal

5) - 1m - 8:48(8:48/m) - 147bpm avge - 151bpm max - 112cal

6) - 1m - 8:46(8:46/m) - 149bpm avge - 152bpm max - 112cal

7) - 1m - 8:49(8:49/m) - 150bpm avge - 154bpm max - 112cal

8) - 1m - 8:57(8:57/m) - 146bpm avge - 151bpm max - 112cal

9) - 1m - 8:37(8:37/m) - 149bpm avge - 153bpm max - 111cal

10) - 1m - 8:37(8:37/m) - 150bpm avge - 155bpm max - 112cal

11) - 1m - 8:50(8:50/m) - 148bpm avge - 151bpm max - 113cal

12) - 1m - 8:46(8:46/m) - 149bpm avge - 155bpm max - 112cal

13) - 1m - 8:54(8:54/m) - 149bpm avge - 152bpm max - 111cal

14) - 1m - 8:51(8:51/m) - 151bpm avge - 154bpm max - 113cal

15) - 1m - 9:01(9:01/m) - 150bpm avge - 155bpm max - 111cal

16) - 1m - 9:06(9:06/m) - 152bpm avge - 155bpm max - 113cal

17) - 1m - 8:55(8:55/m) - 153bpm avge - 155bpm max - 113cal

18) - 1m - 9:24(9:24/m) - 153bpm avge - 158bpm max - 111cal

19) - 1m - 9:41(9:41/m) - 149bpm avge - 154bpm max - 114cal

20) - 1m - 9:39(9:39/m) - 150bpm avge - 153bpm max - 113cal

21) - 1m - 9:46(9:46/m) - 151bpm avge - 156bpm max - 111cal

22) - 1m - 9:57(9:57/m) - 150bpm avge - 153bpm max - 114cal

23) - 1m - 10:28(10:28/m) - 148bpm avge - 152bpm max - 112cal

24) - 1m - 9:58(9:58/m) - 149bpm avge - 156bpm max - 112cal

25) - 1m - 9:45(9:45/m) - 155bpm avge - 160bpm max - 112cal

26) - 1m - 9:16(9:16/m) - 159bpm avge - 164bpm max - 112cal

27) - 0.33m - 2:55(8:50/m) - 163bpm avge - 165bpm max - 37cal

Heart Rate Zone Summary

====

HR Zone: 50-134bpm (Sub 70%): 0.4%

HR Zone: 134-140bpm (71-75%): 0.9%

HR Zone: 140-146bpm (76-80%): 10.7%

HR Zone: 146-152bpm (81-85%): 59%

HR Zone: 152-158bpm (86-90%): 24.3%

HR Zone: 158-164bpm (91-95%): 4.3%

HR Zone: 164-170bpm (96-100%): 0.4%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.7%

Pace Zone: 7:40-7:59/mile: 3.3%

Pace Zone: 8:00-8:19/mile: 8.9%

Pace Zone: 8:20-8:39/mile: 14.3%

Pace Zone: 8:40-8:59/mile: 16.2%

Pace Zone: 9:00-9:19/mile: 15.2%

Pace Zone: 9:20-9:39/mile: 11%

Pace Zone: 9:40-9:59/mile: 7.5%

Pace Zone: 10:00-10:19/mile: 6%

Pace Zone: 10:20-10:39/mile: 5%

Pace Zone: 10:40-10:59/mile: 3.1%

Pace Zone: 11:00-11:19/mile: 1.3%

Pace Zone: 11:20-11:39/mile: 1.3%
8:48 8:42 8:49 8:55 8:48 8:46 8:49 8:57 8:37 8:37 8:50 8:46 8:54 8:51 9:01 9:06 8:55 9:24 9:41 9:39 9:46 9:57 10:28 9:58 9:45 9:16 2:55

Heart

150/165max
  • Show Beats/Mile

Predictions

Dist Time Per Mile WAVA
1M 6:51 6:51 61.23
5km 23:35 7:35 60.50
5M 39:37 7:55 58.59
10km 50:13 8:05 57.70
10M 1:24:21 8:26 56.75
Half 1:53:13 8:39 55.50
20M 2:59:33 8:59 55.45
Mara 4:01:00 9:12 55.09

Bespoke Fields

Aches & Pains - none to ow! - 1 to 5:
Inner Strength - feeble to superman - 1 to 5:
Perceived Effort - easy peasy to every last ounce -1 to 5:
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