Sun 3rd Apr 2011 at 10:00am by westmoors
Run > Race
-
Time
2:16:26
-
Miles
13.12
-
Min/mi
10:24
-
Pacing
92%
-
WAVA
49.20
-
Cals
1616
-
BPM
130
-
%MHR
77.5
-
B/mi
1355
-
Asc(m)
603
-
Hillscore
7
-
Surface
Road
Notes & Comments
Found this very tough. Legs very heavy.
Split Summary
====
1) - 1m - 9:45(9:45/m) - 145bpm avge - 163bpm max - 119cal
2) - 1m - 9:55(9:55/m) - 155bpm avge - 158bpm max - 123cal
3) - 1m - 9:20(9:20/m) - 153bpm avge - 155bpm max - 122cal
4) - 1m - 10:06(10:06/m) - 149bpm avge - 154bpm max - 123cal
5) - 1m - 10:14(10:14/m) - 148bpm avge - 151bpm max - 123cal
6) - 1m - 10:11(10:11/m) - 149bpm avge - 153bpm max - 123cal
7) - 1m - 10:32(10:32/m) - 140bpm avge - 150bpm max - 124cal
8) - 1m - 10:59(10:59/m) - 110bpm avge - 128bpm max - 124cal
9) - 1m - 11:11(11:11/m) - 86bpm avge - 126bpm max - 124cal
10) - 1m - 11:05(11:05/m) - 112bpm avge - 143bpm max - 123cal
11) - 1m - 11:09(11:09/m) - 128bpm avge - 144bpm max - 126cal
12) - 1m - 10:10(10:10/m) - 130bpm avge - 164bpm max - 123cal
13) - 1m - 10:41(10:41/m) - 110bpm avge - 144bpm max - 125cal
14) - 0.12m - 1:08(9:33/m) - 99bpm avge - 105bpm max - 14cal
Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 1.5%
Pace Zone: 8:40-8:59/mile: 2.4%
Pace Zone: 9:00-9:19/mile: 3.3%
Pace Zone: 9:20-9:39/mile: 5.8%
Pace Zone: 9:40-9:59/mile: 11.8%
Pace Zone: 10:00-10:19/mile: 14.6%
Pace Zone: 10:20-10:39/mile: 16.9%
Pace Zone: 10:40-10:59/mile: 14.5%
Pace Zone: 11:00-11:19/mile: 9.9%
Pace Zone: 11:20-11:39/mile: 6.2%
Pace Zone: 11:40-11:59/mile: 4.3%
Pace Zone: 12:00-12:19/mile: 2.8%
Pace Zone: 12:20-12:39/mile: 1.2%
9:45 9:55 9:20 10:06 10:14 10:11 10:32 10:59 11:11 11:05 11:09 10:10 10:41 1:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:39 |
4:39 |
9:18 |
128 73-147 |
1190 |
7/8 |
1.00 |
9:43 |
5:04 |
10:08 |
158 147-163 |
1600 |
37/19 |
1.50 |
14:29 |
4:46 |
9:32 |
156 154-157 |
1486 |
15/17 |
2.00 |
19:38 |
5:10 |
10:19 |
154 152-158 |
1590 |
9/4 |
2.50 |
24:05 |
4:27 |
8:54 |
153 152-155 |
1361 |
0/13 |
3.00 |
28:58 |
4:52 |
9:45 |
153 151-154 |
1491 |
3/15 |
3.50 |
33:57 |
5:00 |
9:59 |
152 142-154 |
1518 |
7/11 |
4.00 |
39:04 |
5:07 |
10:13 |
144 119-152 |
1472 |
10/7 |
4.50 |
44:11 |
5:07 |
10:15 |
147 139-150 |
1506 |
10/7 |
5.00 |
49:18 |
5:07 |
10:14 |
149 141-151 |
1524 |
1/6 |
5.50 |
54:18 |
5:00 |
10:00 |
149 126-152 |
1491 |
6/1 |
6.00 |
59:30 |
5:11 |
10:23 |
147 140-151 |
1526 |
3/2 |
6.50 |
1:04:42 |
5:12 |
10:25 |
143 122-150 |
1489 |
2/4 |
7.00 |
1:10:01 |
5:19 |
10:38 |
134 113-146 |
1425 |
3/4 |
7.50 |
1:15:25 |
5:24 |
10:48 |
111 99-125 |
1198 |
2/11 |
8.00 |
1:21:00 |
5:35 |
11:10 |
109 85-128 |
1217 |
5/1 |
8.50 |
1:26:27 |
5:27 |
10:54 |
89 79-102 |
971 |
2/1 |
9.00 |
1:32:11 |
5:44 |
11:28 |
85 75-126 |
974 |
9/1 |
9.50 |
1:37:47 |
5:36 |
11:12 |
122 93-143 |
1367 |
7/5 |
10.00 |
1:43:16 |
5:29 |
10:58 |
101 82-140 |
1108 |
9/9 |
10.50 |
1:48:49 |
5:33 |
11:06 |
136 127-144 |
1509 |
7/1 |
11.00 |
1:54:25 |
5:36 |
11:13 |
121 108-138 |
1356 |
5/2 |
11.50 |
1:59:46 |
5:21 |
10:41 |
123 101-138 |
1315 |
6/7 |
12.00 |
2:04:35 |
4:49 |
9:39 |
137 108-160 |
1321 |
3/14 |
12.50 |
2:09:55 |
5:19 |
10:39 |
121 96-143 |
1288 |
4/5 |
13.00 |
2:15:16 |
5:21 |
10:43 |
100 89-117 |
1071 |
8/14 |
13.12 |
2:18:21 |
3:05 |
25:54 |
96 52-105 |
2486 |
3/1 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
52.39 |
5km |
28:31 |
9:11 |
53.38 |
5M |
47:49 |
9:34 |
51.92 |
10km |
1:00:34 |
9:45 |
51.31 |
10M |
1:41:34 |
10:09 |
50.27 |
Half |
2:16:12 |
10:24 |
48.88 |
20M |
3:35:43 |
10:47 |
48.43 |
Mara |
4:49:17 |
11:02 |
47.73 |
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