Sun 7th Nov 2010 at 9:00am by NikW
Run > Race
- Good
-
Time
1:53:52
-
Miles
13.10
-
Min/mi
8:42
-
WAVA
55.60
-
Cals
1466
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Marlow Half - leg & ankle problems again but otherwise good.
Split Summary
====
1) - 1m - 9:35(9:35/m) - 147bpm avge - 171bpm max - 110cal
2) - 1m - 8:20(8:20/m) - 150bpm avge - 159bpm max - 114cal
3) - 1m - 8:34(8:34/m) - 151bpm avge - 161bpm max - 112cal
4) - 1m - 8:54(8:54/m) - 154bpm avge - 158bpm max - 113cal
5) - 1m - 8:24(8:24/m) - 152bpm avge - 157bpm max - 112cal
6) - 1m - 7:48(7:48/m) - 143bpm avge - 153bpm max - 113cal
7) - 1m - 8:11(8:11/m) - 149bpm avge - 151bpm max - 113cal
8) - 1m - 8:31(8:31/m) - 149bpm avge - 153bpm max - 113cal
9) - 1m - 10:38(10:38/m) - 154bpm avge - 158bpm max - 105cal
10) - 1m - 8:39(8:39/m) - 149bpm avge - 158bpm max - 113cal
11) - 1m - 9:22(9:22/m) - 147bpm avge - 159bpm max - 109cal
12) - 1m - 8:51(8:51/m) - 154bpm avge - 158bpm max - 116cal
13) - 1m - 7:51(7:51/m) - 148bpm avge - 153bpm max - 113cal
14) - 0.08m - 1:27(17:10/m) - 140bpm avge - 156bpm max - 10cal
Heart Rate Zone Summary
====
HR Zone: 50-134bpm (Sub 70%): 1.7%
HR Zone: 134-140bpm (71-75%): 2.9%
HR Zone: 140-146bpm (76-80%): 11.1%
HR Zone: 146-152bpm (81-85%): 47%
HR Zone: 152-158bpm (86-90%): 28.3%
HR Zone: 158-164bpm (91-95%): 8%
HR Zone: 164-170bpm (96-100%): 0.9%
HR Zone: undefined: 0.1%
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 2.5%
Pace Zone: 7:00-7:19/mile: 4.4%
Pace Zone: 7:20-7:39/mile: 7.9%
Pace Zone: 7:40-7:59/mile: 10.1%
Pace Zone: 8:00-8:19/mile: 12.5%
Pace Zone: 8:20-8:39/mile: 12.3%
Pace Zone: 8:40-8:59/mile: 10.7%
Pace Zone: 9:00-9:19/mile: 8.3%
Pace Zone: 9:20-9:39/mile: 6%
Pace Zone: 9:40-9:59/mile: 4.7%
Pace Zone: 10:00-10:19/mile: 3.5%
Pace Zone: 10:20-10:39/mile: 1.4%
Pace Zone: 10:40-10:59/mile: 1.9%
Pace Zone: 11:00-11:19/mile: 1.3%
Pace Zone: 11:20-11:39/mile: 1.4%
Pace Zone: 11:40-11:59/mile: 1.1%
9:35 8:20 8:34 8:54 8:24 7:48 8:11 8:31 10:38 8:39 9:22 8:51 7:51 1:27
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
60.79 |
5km |
23:43 |
7:38 |
60.16 |
5M |
39:51 |
7:58 |
58.25 |
10km |
50:30 |
8:08 |
57.38 |
10M |
1:24:50 |
8:29 |
56.43 |
Half |
1:53:52 |
8:42 |
55.18 |
20M |
3:00:35 |
9:02 |
55.14 |
Mara |
4:02:24 |
9:15 |
54.77 |
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