Sat 21st Jan 2012 at 1:00pm by Flip Flop
Run > Race
- rain
- windy
-
Time
48:37
-
Miles
6.19
-
Min/mi
7:51
-
Pacing
18%
-
WAVA
59.36
-
Cals
898
-
BPM
171
-
%MHR
89.9
-
B/mi
1342
-
Asc(m)
120
-
Surface
Road
Notes & Comments
1 comments
Split Summary
====
1) - 1m - 7:51(7:51/m) - 160bpm avge - 175bpm max - 142cal
2) - 1m - 8:29(8:29/m) - 168bpm avge - 176bpm max - 146cal
3) - 1m - 7:47(7:47/m) - 172bpm avge - 179bpm max - 145cal
4) - 1m - 7:45(7:45/m) - 172bpm avge - 175bpm max - 146cal
5) - 1m - 7:47(7:47/m) - 174bpm avge - 177bpm max - 146cal
6) - 1m - 7:37(7:37/m) - 178bpm avge - 182bpm max - 146cal
7) - 0.19m - 1:20(6:58/m) - 182bpm avge - 186bpm max - 27cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 2.5%
Pace Zone: 6:40-6:59/mile: 5.4%
Pace Zone: 7:00-7:19/mile: 10.3%
Pace Zone: 7:20-7:39/mile: 19.2%
Pace Zone: 7:40-7:59/mile: 21.3%
Pace Zone: 8:00-8:19/mile: 17.3%
Pace Zone: 8:20-8:39/mile: 8.3%
Pace Zone: 8:40-8:59/mile: 3.5%
Pace Zone: 9:00-9:19/mile: 4.1%
Pace Zone: 9:20-9:39/mile: 2.6%
Pace Zone: 9:40-9:59/mile: 1.1%
Pace Zone: 10:00-10:19/mile: 1.2%
7:51 8:29 7:47 7:45 7:47 7:37 1:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
0 |
0 |
0 |
143 99-171 |
0 |
0/0 |
0.50 |
0 |
0 |
0 |
167 162-175 |
0 |
0/0 |
0.75 |
0 |
0 |
0 |
163 161-168 |
0 |
0/0 |
1.00 |
0 |
0 |
0 |
162 161-164 |
0 |
0/0 |
1.25 |
0 |
0 |
0 |
163 161-166 |
0 |
0/0 |
1.50 |
0 |
0 |
0 |
164 161-167 |
0 |
0/0 |
1.75 |
0 |
0 |
0 |
170 164-174 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
173 172-176 |
0 |
0/0 |
2.25 |
0 |
0 |
0 |
177 174-179 |
0 |
0/0 |
2.50 |
12 |
12 |
49 |
168 160-177 |
138 |
0/0 |
2.75 |
2:05 |
1:52 |
7:30 |
169 161-175 |
1267 |
0/0 |
3.00 |
4:02 |
1:57 |
7:47 |
174 172-175 |
1354 |
0/0 |
3.25 |
5:58 |
1:57 |
7:47 |
172 169-175 |
1339 |
0/0 |
3.50 |
7:56 |
1:57 |
7:49 |
173 170-175 |
1352 |
0/0 |
3.75 |
9:47 |
1:51 |
7:25 |
172 169-175 |
1276 |
0/0 |
4.00 |
11:47 |
2:00 |
8:00 |
172 169-174 |
1376 |
0/0 |
4.25 |
13:45 |
1:58 |
7:51 |
173 171-176 |
1357 |
0/0 |
4.50 |
15:41 |
1:56 |
7:44 |
172 171-174 |
1331 |
0/0 |
4.75 |
17:38 |
1:58 |
7:50 |
174 172-177 |
1364 |
0/0 |
5.00 |
19:34 |
1:56 |
7:44 |
174 173-176 |
1346 |
0/0 |
5.25 |
21:33 |
1:59 |
7:56 |
176 173-179 |
1397 |
0/0 |
5.50 |
23:27 |
1:53 |
7:33 |
178 177-179 |
1344 |
0/0 |
5.75 |
25:20 |
1:54 |
7:35 |
179 179-180 |
1357 |
0/0 |
6.00 |
27:11 |
1:51 |
7:25 |
180 179-182 |
1334 |
0/0 |
6.19 |
28:32 |
1:21 |
7:01 |
182 180-186 |
1278 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:05 |
45.94% |
More |
800m |
3:36 |
7:15 |
52.37% |
More |
1km |
4:33 |
7:19 |
54.15% |
More |
Mile |
7:26 |
7:26 |
56.37% |
More |
5k |
23:50 |
7:40 |
59.85% |
More |
5 miles |
39:17 |
7:51 |
59.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
60.94 |
5km |
23:12 |
7:28 |
61.50 |
5M |
38:40 |
7:44 |
60.03 |
10km |
48:49 |
7:51 |
59.36 |
10M |
1:21:20 |
8:08 |
58.86 |
Half |
1:48:40 |
8:18 |
57.82 |
20M |
2:51:05 |
8:33 |
58.20 |
Mara |
3:48:35 |
8:43 |
58.08 |
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Loving your work Flip Flop - loads of sub 8 minute miles