Sun 15th Apr 2012 at 9:00am by Esplen
Run > General
-
Time
57:19
-
Miles
6.13
-
Min/mi
9:21
-
Pacing
92%
-
WAVA
49.03
-
Cals
903
-
BPM
160
-
%MHR
97
-
B/mi
1497
-
Asc(m)
74
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:45(5:45/km) - 84cal - 150/156bpm - 10.45/12.77kph
2) 1km - 5:54(5:54/km) - 91cal - 156/159bpm - 10.16/12.03kph
3) 1km - 6:00(6:00/km) - 95cal - 159/162bpm - 10.01/12.76kph
4) 1km - 6:25(6:25/km) - 103cal - 163/168bpm - 9.36/11.53kph
5) 1km - 5:30(5:30/km) - 88cal - 163/171bpm - 10.92/13.4kph
6) 1km - 5:50(5:50/km) - 93cal - 164/173bpm - 10.27/12.35kph
7) 1km - 5:34(5:34/km) - 89cal - 162/174bpm - 10.77/12.73kph
8) 1km - 6:00(6:00/km) - 95cal - 160/162bpm - 9.99/12kph
9) 1km - 5:43(5:43/km) - 91cal - 161/163bpm - 10.5/14.17kph
10) 0.86km - 4:38(5:25/km) - 74cal - 162/167bpm - 11.07/16.82kph
Pace Zone Summary
===
Pace Zone: 4:40-4:59/km: 3.2%
Pace Zone: 5:00-5:19/km: 14.4%
Pace Zone: 5:20-5:39/km: 24.4%
Pace Zone: 5:40-5:59/km: 20.8%
Pace Zone: 6:00-6:19/km: 13.2%
Pace Zone: 6:20-6:39/km: 10.4%
Pace Zone: 6:40-6:59/km: 4.2%
Pace Zone: 7:00-7:19/km: 2.5%
Pace Zone: 7:20-7:39/km: 1.3%
Heart Rate Zone Summary
===
HR Zone: 57-149 (Sub-70%): 2.6%
HR Zone: 149-156 (71-75%): 11.7%
HR Zone: 156-163 (76-80%): 59.9%
HR Zone: 163-169 (81-85%): 21.1%
HR Zone: 169-176 (86-90%): 1.7%
Max Speed
===
16.82kmph
5:45 5:54 6:00 6:25 5:30 5:50 5:34 6:00 5:43 4:38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:09 |
2:09 |
8:38 |
144 126-153 |
1243 |
2/3 |
| 0.50 |
4:36 |
2:26 |
9:45 |
153 152-156 |
1491 |
6/0 |
| 0.75 |
6:58 |
2:22 |
9:28 |
155 153-157 |
1467 |
0/7 |
| 1.00 |
9:19 |
2:21 |
9:24 |
156 151-158 |
1466 |
2/2 |
| 1.25 |
11:41 |
2:23 |
9:30 |
157 154-158 |
1492 |
1/3 |
| 1.50 |
14:02 |
2:20 |
9:22 |
159 157-161 |
1489 |
1/1 |
| 1.75 |
16:26 |
2:25 |
9:38 |
159 157-161 |
1532 |
3/0 |
| 2.00 |
18:57 |
2:31 |
10:03 |
161 157-164 |
1617 |
7/0 |
| 2.25 |
21:34 |
2:37 |
10:27 |
162 161-165 |
1694 |
11/0 |
| 2.50 |
24:09 |
2:36 |
10:22 |
164 158-166 |
1701 |
10/1 |
| 2.75 |
26:23 |
2:14 |
8:55 |
162 159-171 |
1445 |
1/10 |
| 3.00 |
28:34 |
2:10 |
8:42 |
164 161-171 |
1426 |
0/16 |
| 3.25 |
30:50 |
2:16 |
9:04 |
166 162-173 |
1506 |
1/5 |
| 3.50 |
33:17 |
2:27 |
9:49 |
163 156-170 |
1601 |
4/2 |
| 3.75 |
35:33 |
2:16 |
9:04 |
165 159-174 |
1495 |
2/1 |
| 4.00 |
37:42 |
2:09 |
8:36 |
162 156-167 |
1392 |
0/6 |
| 4.25 |
39:57 |
2:15 |
9:01 |
160 159-161 |
1442 |
0/2 |
| 4.50 |
42:33 |
2:36 |
10:22 |
160 157-162 |
1660 |
1/3 |
| 4.75 |
44:54 |
2:22 |
9:27 |
160 159-162 |
1511 |
4/1 |
| 5.00 |
47:11 |
2:17 |
9:09 |
161 159-162 |
1472 |
1/4 |
| 5.25 |
49:31 |
2:20 |
9:20 |
160 159-162 |
1494 |
0/1 |
| 5.50 |
51:48 |
2:17 |
9:06 |
161 158-163 |
1466 |
2/1 |
| 5.75 |
54:07 |
2:19 |
9:15 |
162 159-163 |
1498 |
3/2 |
| 6.00 |
56:22 |
2:16 |
9:02 |
162 161-164 |
1464 |
3/1 |
| 6.12 |
57:18 |
56 |
7:30 |
163 160-167 |
1223 |
0/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:02 |
8:11 |
39.23% |
More |
| 800m |
4:18 |
8:40 |
43.08% |
More |
| 1km |
5:26 |
8:45 |
44.54% |
More |
| Mile |
8:59 |
8:59 |
45.96% |
More |
| 5k |
28:35 |
9:12 |
49.14% |
More |
| 5 miles |
46:48 |
9:22 |
48.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:23 |
8:23 |
49.28 |
| 5km |
27:53 |
8:58 |
50.39 |
| 5M |
46:11 |
9:14 |
49.46 |
| 10km |
58:09 |
9:22 |
49.02 |
| 10M |
1:36:17 |
9:38 |
48.90 |
| Half |
2:08:12 |
9:47 |
48.20 |
| 20M |
3:20:45 |
10:02 |
48.77 |
| Mara |
4:27:17 |
10:12 |
48.84 |
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