Sat 10th Dec 2011 at 11:00am by The_Saint

Run > Race

Welsh Inter Regional Cross Country - Masters Men

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Time
42:09
Miles
5.22
Min/mi
8:04
Pacing
0%
WAVA
57.09
Cals
522
BPM
153
%MHR
80.6
B/mi
1237
Asc(m)
169
Hillscore
5
Surface
Grass

Notes & Comments

1 comments

Split Summary

====

1) - 1m - 7:08(7:08/m) - 159bpm avge - 175bpm max - 89cal

2) - 1m - 7:31(7:31/m) - 151bpm avge - 172bpm max - 93cal

3) - 1m - 8:58(8:58/m) - 151bpm avge - 158bpm max - 111cal

4) - 1m - 7:39(7:39/m) - 151bpm avge - 153bpm max - 94cal

5) - 1m - 9:23(9:23/m) - 153bpm avge - 157bpm max - 117cal

6) - 0.22m - 1:29(6:49/m) - 153bpm avge - 156bpm max - 18cal

Heart Rate Zone Summary

====

HR Zone: 34-182bpm (Sub 70%): 100%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 2.5%

Pace Zone: 5:40-5:59/mile: 1.9%

Pace Zone: 6:00-6:19/mile: 3.8%

Pace Zone: 6:20-6:39/mile: 5.1%

Pace Zone: 6:40-6:59/mile: 7.8%

Pace Zone: 7:00-7:19/mile: 10.5%

Pace Zone: 7:20-7:39/mile: 11%

Pace Zone: 7:40-7:59/mile: 12.6%

Pace Zone: 8:00-8:19/mile: 7.4%

Pace Zone: 8:20-8:39/mile: 6.8%

Pace Zone: 8:40-8:59/mile: 4.2%

Pace Zone: 9:00-9:19/mile: 2.5%

Pace Zone: 9:20-9:39/mile: 2.9%

Pace Zone: 9:40-9:59/mile: 2%

Pace Zone: 10:00-10:19/mile: 1.7%

Pace Zone: 10:20-10:39/mile: 1.7%

Pace Zone: 11:00-11:19/mile: 2%

Pace Zone: 11:20-11:39/mile: 1.2%

Pace Zone: 11:40-11:59/mile: 1.2%

Pace Zone: 12:00-12:19/mile: 1.9%

7:08 7:31 8:58 7:39 9:23 1:29

The_Saint
Training Effect 4.8 HR Recovery 52

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Welsh InterRegional XC Masters Men

0mi in 0

Pace

10%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	0	0	0	156 63-175	0	4/9
0.50	0	0	0	157 151-163	0	1/2
0.75	0	0	0	157 149-165	0	3/3
1.00	0	0	0	161 152-173	0	8/1
1.25	0	0	0	159 147-172	0	4/5
1.50	0	0	0	148 145-153	0	3/10
1.75	0	0	0	148 147-152	0	1/1
2.00	0	0	0	150 148-155	0	5/3
2.25	0	0	0	152 150-158	0	11/0
2.50	0	0	0	151 149-152	0	21/0
2.75	0	0	0	151 150-152	0	8/10
3.00	0	0	0	149 146-150	0	4/12
3.25	0	0	0	150 149-151	0	0/23
3.50	0	0	0	151 150-152	0	2/9
3.75	0	0	0	152 151-153	0	1/1
4.00	24	24	1:34	152 150-153	239	6/3
4.25	2:50	2:26	9:45	153 151-155	1493	13/0
4.50	5:29	2:39	10:35	153 151-156	1618	20/0
4.75	7:53	2:25	9:38	154 152-156	1484	8/9
5.00	9:44	1:51	7:24	153 149-155	1133	1/14
5.22	11:14	1:30	6:50	153 152-156	1046	0/14

Heart

153/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 169m, Range 47m, Flat prediction 41:19

Elevation Graph

Biggest Climbs (m)	Min/mi
46 4.5%	9:15
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:13	51.97%	More
800m	3:18	6:39	56.61%	More
1km	4:11	6:43	58.49%	More
Mile	7:07	7:07	58.52%	More
5k	24:16	7:49	58.33%	More
5 miles	40:36	8:07	56.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:03	7:03	59.04
5km	24:03	7:44	58.87
5M	40:14	8:03	57.23
10km	50:54	8:11	56.46
10M	1:25:09	8:31	55.75
Half	1:54:02	8:42	54.64
20M	3:00:13	9:01	54.78
Mara	4:01:20	9:13	54.55

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Aerobic Training Effect	4.8
HR Recovery	52
VO2Max
Anaerobic TE