-
Time
2:18:59
-
Miles
20.06
-
Min/mi
6:56
-
Pacing
93%
-
WAVA
66.66
-
Cals
2505
-
BPM
152
-
%MHR
86.7
-
B/mi
1051
-
Asc(m)
701
-
Surface
Road
Notes & Comments
Ashby 20
Progressive run - 4m x MP+60, 4mxMP+40, 4mxMP+2, 4mxMP, 4m Fast
Split Summary
====
1) - 1m - 7:22(7:22/m) - 143bpm avge - 165bpm max - 123cal
2) - 1m - 7:30(7:29/m) - 143bpm avge - 151bpm max - 128cal
3) - 1m - 7:32(7:32/m) - 148bpm avge - 155bpm max - 125cal
4) - 1m - 7:19(7:19/m) - 139bpm avge - 144bpm max - 126cal
5) - 1m - 7:23(7:23/m) - 147bpm avge - 156bpm max - 126cal
6) - 1m - 7:19(7:19/m) - 152bpm avge - 157bpm max - 126cal
7) - 1m - 7:22(7:22/m) - 146bpm avge - 155bpm max - 125cal
8) - 1m - 7:17(7:17/m) - 149bpm avge - 154bpm max - 126cal
9) - 1m - 6:51(6:51/m) - 149bpm avge - 158bpm max - 124cal
10) - 1m - 6:55(6:55/m) - 153bpm avge - 159bpm max - 126cal
11) - 1m - 7:02(7:02/m) - 154bpm avge - 162bpm max - 124cal
12) - 1m - 6:53(6:53/m) - 150bpm avge - 161bpm max - 125cal
13) - 1m - 6:40(6:40/m) - 153bpm avge - 158bpm max - 125cal
14) - 1m - 6:42(6:41/m) - 158bpm avge - 162bpm max - 124cal
15) - 1m - 6:36(6:36/m) - 157bpm avge - 162bpm max - 125cal
16) - 1m - 6:35(6:35/m) - 159bpm avge - 162bpm max - 125cal
17) - 1m - 6:28(6:28/m) - 158bpm avge - 163bpm max - 124cal
18) - 1m - 6:30(6:30/m) - 157bpm avge - 162bpm max - 124cal
19) - 1m - 6:22(6:22/m) - 162bpm avge - 165bpm max - 124cal
20) - 1m - 6:00(6:00/m) - 167bpm avge - 170bpm max - 124cal
21) - 0.05m - 19(5:51/m) - 170bpm avge - 170bpm max - 6cal
Heart Rate Zone Summary
====
HR Zone: 50-145bpm (Sub 70%): 22.8%
HR Zone: 145-152bpm (71-75%): 23.8%
HR Zone: 152-159bpm (76-80%): 31.6%
HR Zone: 159-166bpm (81-85%): 17.9%
HR Zone: 166-172bpm (86-90%): 3.9%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.2%
Pace Zone: 5:40-5:59/mile: 2.9%
Pace Zone: 6:00-6:19/mile: 9%
Pace Zone: 6:20-6:39/mile: 17%
Pace Zone: 6:40-6:59/mile: 20.6%
Pace Zone: 7:00-7:19/mile: 20.7%
Pace Zone: 7:20-7:39/mile: 15.6%
Pace Zone: 7:40-7:59/mile: 7.5%
Pace Zone: 8:00-8:19/mile: 3%
Pace Zone: 8:20-8:39/mile: 1.1%
7:22 7:30 7:32 7:19 7:23 7:19 7:22 7:17 6:51 6:55 7:02 6:53 6:40 6:42 6:36 6:35 6:28 6:30 6:22 6:00 19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
7:20 |
7:20 |
7:20 |
142 80-163 |
1041 |
0/0 |
2.00 |
14:49 |
7:29 |
7:29 |
143 133-151 |
1071 |
0/0 |
3.00 |
22:21 |
7:32 |
7:32 |
148 142-155 |
1115 |
0/0 |
4.00 |
29:40 |
7:19 |
7:19 |
139 124-144 |
1017 |
0/0 |
5.00 |
37:03 |
7:23 |
7:23 |
146 134-156 |
1077 |
0/0 |
6.00 |
44:22 |
7:19 |
7:19 |
152 146-157 |
1112 |
0/0 |
7.00 |
51:43 |
7:22 |
7:22 |
146 130-155 |
1075 |
0/0 |
8.00 |
59:00 |
7:17 |
7:17 |
149 128-154 |
1084 |
0/0 |
9.00 |
1:05:51 |
6:51 |
6:51 |
150 128-158 |
1028 |
0/0 |
10.00 |
1:12:46 |
6:55 |
6:55 |
152 133-159 |
1051 |
0/0 |
11.00 |
1:19:48 |
7:01 |
7:01 |
154 125-162 |
1082 |
0/0 |
12.00 |
1:26:41 |
6:53 |
6:53 |
149 130-161 |
1027 |
0/0 |
13.00 |
1:33:21 |
6:40 |
6:40 |
153 137-158 |
1019 |
0/0 |
14.00 |
1:40:02 |
6:41 |
6:41 |
158 145-162 |
1057 |
0/0 |
15.00 |
1:46:38 |
6:36 |
6:36 |
157 140-162 |
1036 |
0/0 |
16.00 |
1:53:13 |
6:35 |
6:35 |
159 154-162 |
1046 |
0/0 |
17.00 |
1:59:41 |
6:28 |
6:28 |
158 143-163 |
1022 |
0/0 |
18.00 |
2:06:11 |
6:30 |
6:30 |
156 143-162 |
1015 |
0/0 |
19.00 |
2:12:33 |
6:22 |
6:22 |
162 157-165 |
1032 |
0/0 |
20.00 |
2:18:34 |
6:00 |
6:00 |
167 153-170 |
1003 |
0/0 |
20.06 |
2:18:57 |
23 |
6:18 |
170 170-170 |
1070 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:20 |
56.75% |
More |
800m |
2:47 |
5:37 |
61.71% |
More |
1km |
3:35 |
5:46 |
63.01% |
More |
Mile |
5:59 |
5:59 |
65.12% |
More |
5k |
19:31 |
6:17 |
67.81% |
More |
5 miles |
31:54 |
6:23 |
67.43% |
More |
10k |
39:55 |
6:25 |
67.33% |
More |
10 miles |
1:05:44 |
6:34 |
67.55% |
More |
Half |
1:27:30 |
6:41 |
67.13% |
More |
20 miles |
2:18:31 |
6:56 |
66.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:58 |
5:58 |
65.30 |
5km |
19:37 |
6:19 |
67.49 |
5M |
32:19 |
6:28 |
66.55 |
10km |
40:36 |
6:32 |
66.20 |
10M |
1:06:55 |
6:42 |
66.36 |
Half |
1:28:51 |
6:47 |
65.60 |
20M |
2:18:33 |
6:56 |
66.66 |
Mara |
3:03:58 |
7:01 |
66.95 |
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