Sun 17th Oct 2010 at 8:00am by davef
Run > Race
-
Time
3:23:07
-
Miles
26.40
-
Min/mi
7:42
-
Pacing
95%
-
WAVA
62.30
-
Cals
3758
-
BPM
154
-
%MHR
83
-
B/mi
1182
-
Asc(m)
121
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 8:09(8:09/m) - 162bpm avge - 174bpm max - 139cal
2) - 1m - 7:33(7:33/m) - 155bpm avge - 169bpm max - 143cal
3) - 1m - 7:25(7:25/m) - 138bpm avge - 146bpm max - 142cal
4) - 1m - 7:39(7:39/m) - 140bpm avge - 146bpm max - 144cal
5) - 1m - 7:30(7:30/m) - 144bpm avge - 152bpm max - 142cal
6) - 1m - 7:29(7:29/m) - 143bpm avge - 147bpm max - 143cal
7) - 1m - 7:47(7:47/m) - 144bpm avge - 153bpm max - 142cal
8) - 1m - 7:37(7:37/m) - 142bpm avge - 148bpm max - 143cal
9) - 1m - 7:33(7:33/m) - 148bpm avge - 156bpm max - 142cal
10) - 1m - 7:29(7:29/m) - 149bpm avge - 154bpm max - 143cal
11) - 1m - 7:34(7:34/m) - 147bpm avge - 151bpm max - 143cal
12) - 1m - 7:30(7:30/m) - 151bpm avge - 157bpm max - 143cal
13) - 1m - 7:33(7:33/m) - 149bpm avge - 153bpm max - 143cal
14) - 1m - 7:40(7:40/m) - 153bpm avge - 158bpm max - 142cal
15) - 1m - 7:42(7:42/m) - 154bpm avge - 162bpm max - 143cal
16) - 1m - 7:39(7:39/m) - 160bpm avge - 167bpm max - 142cal
17) - 1m - 7:41(7:41/m) - 156bpm avge - 166bpm max - 142cal
18) - 1m - 7:51(7:51/m) - 159bpm avge - 167bpm max - 142cal
19) - 1m - 7:43(7:43/m) - 160bpm avge - 165bpm max - 143cal
20) - 1m - 7:36(7:36/m) - 162bpm avge - 166bpm max - 142cal
21) - 1m - 7:43(7:43/m) - 161bpm avge - 168bpm max - 142cal
22) - 1m - 7:42(7:42/m) - 163bpm avge - 168bpm max - 143cal
23) - 1m - 7:52(7:52/m) - 162bpm avge - 166bpm max - 142cal
24) - 1m - 7:59(7:59/m) - 161bpm avge - 165bpm max - 143cal
25) - 1m - 8:08(8:08/m) - 163bpm avge - 171bpm max - 143cal
26) - 1m - 8:02(8:02/m) - 162bpm avge - 170bpm max - 142cal
27) - 0.4m - 3:01(7:34/m) - 162bpm avge - 166bpm max - 55cal
Heart Rate Zone Summary
====
HR Zone: 130-139bpm (71-75%): 4.2%
HR Zone: 139-148bpm (76-80%): 23.6%
HR Zone: 148-157bpm (81-85%): 28.5%
HR Zone: 157-167bpm (86-90%): 41.1%
HR Zone: 167-176bpm (91-95%): 2.6%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.8%
Pace Zone: 6:40-6:59/mile: 6.8%
Pace Zone: 7:00-7:19/mile: 15%
Pace Zone: 7:20-7:39/mile: 24.1%
Pace Zone: 7:40-7:59/mile: 21.4%
Pace Zone: 8:00-8:19/mile: 12.7%
Pace Zone: 8:20-8:39/mile: 7.1%
Pace Zone: 8:40-8:59/mile: 4.3%
Pace Zone: 9:00-9:19/mile: 2.3%
Pace Zone: 9:20-9:39/mile: 1.2%
8:09 7:33 7:25 7:39 7:30 7:29 7:47 7:37 7:33 7:29 7:34 7:30 7:33 7:40 7:42 7:39 7:41 7:51 7:43 7:36 7:43 7:42 7:52 7:59 8:08 8:02 3:01
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
8:08 |
8:08 |
8:08 |
162 139-173 |
1318 |
7/3 |
| 2.00 |
15:41 |
7:33 |
7:33 |
154 134-168 |
1162 |
1/9 |
| 3.00 |
23:06 |
7:25 |
7:25 |
138 131-143 |
1024 |
2/10 |
| 4.00 |
30:45 |
7:39 |
7:39 |
140 133-146 |
1071 |
2/2 |
| 5.00 |
38:15 |
7:30 |
7:30 |
144 138-152 |
1079 |
5/5 |
| 6.00 |
45:44 |
7:29 |
7:29 |
143 137-147 |
1071 |
3/4 |
| 7.00 |
53:31 |
7:47 |
7:47 |
144 137-153 |
1120 |
14/4 |
| 8.00 |
1:01:08 |
7:37 |
7:37 |
142 138-148 |
1082 |
2/7 |
| 9.00 |
1:08:41 |
7:33 |
7:33 |
148 139-156 |
1117 |
2/3 |
| 10.00 |
1:16:09 |
7:29 |
7:29 |
149 144-154 |
1114 |
5/3 |
| 11.00 |
1:23:43 |
7:34 |
7:34 |
147 140-151 |
1113 |
2/3 |
| 12.00 |
1:31:13 |
7:30 |
7:30 |
151 146-157 |
1133 |
2/3 |
| 13.00 |
1:38:47 |
7:33 |
7:33 |
149 144-153 |
1125 |
2/6 |
| 14.00 |
1:46:27 |
7:40 |
7:40 |
153 149-157 |
1174 |
1/2 |
| 15.00 |
1:54:09 |
7:42 |
7:42 |
154 149-161 |
1185 |
5/3 |
| 16.00 |
2:01:48 |
7:39 |
7:39 |
160 154-167 |
1224 |
14/4 |
| 17.00 |
2:09:30 |
7:42 |
7:42 |
156 150-165 |
1201 |
3/4 |
| 18.00 |
2:17:20 |
7:51 |
7:51 |
159 152-166 |
1247 |
3/5 |
| 19.00 |
2:25:04 |
7:43 |
7:43 |
160 155-165 |
1236 |
5/4 |
| 20.00 |
2:32:39 |
7:36 |
7:36 |
162 157-166 |
1230 |
1/3 |
| 21.00 |
2:40:23 |
7:43 |
7:43 |
161 154-168 |
1243 |
2/3 |
| 22.00 |
2:48:04 |
7:42 |
7:42 |
163 156-168 |
1254 |
3/6 |
| 23.00 |
2:55:57 |
7:52 |
7:52 |
162 158-166 |
1275 |
2/3 |
| 24.00 |
3:03:56 |
7:59 |
7:59 |
161 153-165 |
1286 |
3/2 |
| 25.00 |
3:12:04 |
8:08 |
8:08 |
163 158-171 |
1325 |
9/1 |
| 26.00 |
3:20:05 |
8:02 |
8:02 |
162 154-170 |
1300 |
6/4 |
| 26.39 |
3:23:07 |
3:02 |
7:45 |
162 157-166 |
1255 |
4/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:14 |
42.84% |
More |
| 800m |
3:39 |
7:20 |
48.62% |
More |
| 1km |
4:34 |
7:20 |
50.83% |
More |
| Mile |
7:24 |
7:24 |
53.74% |
More |
| 5k |
23:20 |
7:31 |
58.00% |
More |
| 5 miles |
37:33 |
7:31 |
58.51% |
More |
| 10k |
46:51 |
7:32 |
58.48% |
More |
| 10 miles |
1:15:31 |
7:33 |
59.89% |
More |
| Half |
1:39:00 |
7:33 |
60.39% |
More |
| 20 miles |
2:32:12 |
7:37 |
61.77% |
More |
| Mara |
3:21:32 |
7:42 |
62.21% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:19 |
6:19 |
63.03 |
| 5km |
21:01 |
6:46 |
64.39 |
| 5M |
34:49 |
6:58 |
63.09 |
| 10km |
43:50 |
7:03 |
62.50 |
| 10M |
1:12:35 |
7:16 |
62.31 |
| Half |
1:36:38 |
7:23 |
61.40 |
| 20M |
2:31:20 |
7:34 |
62.13 |
| Mara |
3:21:29 |
7:41 |
62.22 |
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