Sun 14th Nov 2010 at 11:00am by jonesyboy

Run > Race

Good
cold

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Time
44:22
Miles
5.73
Min/mi
7:45
Pacing
92%
WAVA
54.79
Cals
683
BPM
168
%MHR
86.2
B/mi
1302
Asc(m)
206
Surface
Trail

Notes & Comments

Firs ever crosscounrt at windsor, aimed to finish in under 47mins and did it!! Got some finch and a few SJs at the end... need to show them how the OTing works!

Split Summary

====

1) - 1m - 7:27(7:27/m) - 166bpm avge - 175bpm max - 120cal

2) - 1m - 7:32(7:32/m) - 170bpm avge - 175bpm max - 120cal

3) - 1m - 7:50(7:50/m) - 168bpm avge - 172bpm max - 119cal

4) - 1m - 8:11(8:11/m) - 166bpm avge - 171bpm max - 119cal

5) - 1m - 8:14(8:14/m) - 167bpm avge - 172bpm max - 120cal

6) - 0.73m - 5:09(7:01/m) - 176bpm avge - 191bpm max - 85cal

Heart Rate Zone Summary

====

HR Zone: 50-152bpm (Sub 70%): 1.7%

HR Zone: 152-159bpm (71-75%): 0.8%

HR Zone: 159-166bpm (76-80%): 18%

HR Zone: 166-173bpm (81-85%): 69%

HR Zone: 173-181bpm (86-90%): 7.3%

HR Zone: 181-188bpm (91-95%): 2.5%

HR Zone: 188-195bpm (96-100%): 0.8%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 3.3%

Pace Zone: 6:40-6:59/mile: 6.2%

Pace Zone: 7:00-7:19/mile: 12.7%

Pace Zone: 7:20-7:39/mile: 19.1%

Pace Zone: 7:40-7:59/mile: 16.4%

Pace Zone: 8:00-8:19/mile: 15.3%

Pace Zone: 8:20-8:39/mile: 10.2%

Pace Zone: 8:40-8:59/mile: 4.4%

Pace Zone: 9:00-9:19/mile: 4.2%

Pace Zone: 9:20-9:39/mile: 2.3%

7:27 7:32 7:50 8:11 8:14

Pin Map

0mi in 0

Pace

39%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:49	1:49	7:16	153 110-170	1112	0/0
0.50	3:40	1:51	7:24	166 162-170	1229	0/0
0.75	5:33	1:53	7:34	170 167-173	1285	0/0
1.00	7:24	1:50	7:21	171 168-175	1256	0/0
1.25	9:12	1:48	7:14	173 171-175	1251	0/0
1.50	11:05	1:53	7:34	169 167-172	1278	0/0
1.75	12:58	1:53	7:31	169 166-173	1270	0/0
2.00	14:56	1:58	7:51	168 166-172	1319	0/0
2.25	16:50	1:54	7:36	168 164-170	1276	0/0
2.50	18:49	1:59	7:56	170 168-172	1348	0/0
2.75	20:44	1:55	7:39	167 164-171	1277	0/0
3.00	22:46	2:03	8:12	167 164-171	1368	0/0
3.25	24:50	2:04	8:16	163 158-168	1346	0/0
3.50	26:57	2:07	8:27	169 164-171	1429	0/0
3.75	28:56	1:58	7:53	167 164-169	1317	0/0
4.00	30:58	2:02	8:09	167 164-170	1361	0/0
4.25	32:56	1:58	7:52	168 166-171	1321	0/0
4.50	35:02	2:06	8:25	167 163-170	1406	0/0
4.75	37:11	2:09	8:36	166 163-172	1427	0/0
5.00	39:11	2:00	8:01	167 163-171	1340	0/0
5.25	41:04	1:52	7:29	168 163-175	1257	0/0
5.50	42:54	1:50	7:22	176 173-183	1295	0/0
5.73	44:20	1:26	6:13	187 184-191	1162	0/0

Heart

168/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 206m, Range 0m, Flat prediction 44:22

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	54.56
5km	23:11	7:28	55.60
5M	38:24	7:41	54.96
10km	48:21	7:47	54.68
10M	1:20:04	8:00	54.67
Half	1:46:35	8:08	53.99
20M	2:46:55	8:21	54.63
Mara	3:42:14	8:29	54.71

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