Sat 31st Mar 2012 at 9:00am by Groundhog

Run > Cross Country

cold

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Time
26:27
Miles
3.05
Min/mi
8:40
Pacing
92.4%
WAVA
52.52
Cals
366
BPM
159
%MHR
84.9
B/mi
1377
Asc(m)
46
Surface
Trail

Notes & Comments

Split Summary
===
1) 1.61km - 8:44(5:26/km) - 110cal - 153/187bpm - 11.05/15.72kph
2) 1.61km - 8:55(5:32/km) - 128cal - 162/169bpm - 10.83/13.02kph
3) 1.61km - 8:26(5:14/km) - 123cal - 164/175bpm - 11.46/14.86kph
4) 0.08km - 23(4:38/km) - 5cal - 175/176bpm - 13.32/124.74kph

Pace Zone Summary
===
Pace Zone: 4:00-4:19/km: 3.9%
Pace Zone: 4:20-4:39/km: 5.5%
Pace Zone: 4:40-4:59/km: 11.6%
Pace Zone: 5:00-5:19/km: 25.9%
Pace Zone: 5:20-5:39/km: 24.5%
Pace Zone: 5:40-5:59/km: 10.5%
Pace Zone: 6:00-6:19/km: 6.6%
Pace Zone: 6:20-6:39/km: 3.9%
Pace Zone: 6:40-6:59/km: 1.1%

Heart Rate Zone Summary
===
HR Zone: 55-150 (Sub-70%): 9.4%
HR Zone: 150-157 (71-75%): 15.4%
HR Zone: 157-164 (76-80%): 42.7%
HR Zone: 164-171 (81-85%): 22.6%
HR Zone: 171-177 (86-90%): 4.4%

Max Speed
===
124.74kmph

8:44 8:55 8:26 23

Pace

53%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:00	1:00	7:58	119 91-148	947	0/0
0.25	2:09	1:09	9:12	153 150-155	1407	0/0
0.38	3:17	1:09	9:08	152 150-153	1389	0/0
0.50	4:24	1:06	8:52	150 149-152	1330	0/0
0.63	5:27	1:03	8:28	153 150-155	1295	0/0
0.75	6:32	1:05	8:37	172 154-187	1481	0/0
0.88	7:43	1:11	9:27	163 159-173	1539	0/0
1.00	8:43	1:01	8:07	160 158-162	1298	0/0
1.13	9:51	1:07	8:59	161 159-163	1446	0/0
1.25	11:02	1:11	9:29	160 159-162	1518	0/0
1.38	12:09	1:07	8:58	158 156-169	1417	0/0
1.50	13:13	1:03	8:27	160 157-167	1351	0/0
1.63	14:18	1:05	8:40	164 163-165	1421	0/0
1.75	15:30	1:13	9:41	165 163-166	1598	0/0
1.88	16:33	1:03	8:23	164 162-167	1375	0/0
2.00	17:38	1:05	8:41	162 161-162	1408	0/0
2.13	18:43	1:05	8:42	162 160-163	1409	0/0
2.25	19:46	1:03	8:21	161 159-166	1345	0/0
2.38	20:51	1:05	8:37	162 159-163	1395	0/0
2.50	21:54	1:03	8:23	162 161-163	1359	0/0
2.63	23:00	1:06	8:50	167 163-169	1475	0/0
2.75	24:07	1:07	8:59	167 165-170	1501	0/0
2.88	25:09	1:02	8:13	162 158-166	1332	0/0
3.00	26:04	55	7:19	171 168-175	1250	0/0
3.05	1:07:20	41:16	13:36:18	149 103-176	121628	0/0

Heart

159/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 46m, Range 0m, Flat prediction 26:27

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	58.90
5km	27:02	8:42	52.37
5M	47:30	9:30	48.48
10km	1:01:26	9:53	46.78
10M	1:47:55	10:48	43.99
Half	2:28:35	11:21	41.93
20M	4:05:14	12:16	40.26
Mara	5:37:38	12:53	38.99

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