Sun 15th Apr 2012 at 9:00am by Ski
Run > Race
-
Time
4:17:52
-
Miles
26.38
-
Min/mi
9:47
-
Pacing
85%
-
WAVA
48.40
-
Cals
4947
-
BPM
147
-
%MHR
79.4
-
B/mi
1436
-
Asc(m)
193
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 8:57(8:57/m) - 140bpm avge - 154bpm max - 115cal
2) - 1m - 8:25(8:25/m) - 143bpm avge - 148bpm max - 155cal
3) - 1m - 8:37(8:37/m) - 144bpm avge - 150bpm max - 160cal
4) - 1m - 8:48(8:48/m) - 149bpm avge - 154bpm max - 169cal
5) - 1m - 8:49(8:49/m) - 150bpm avge - 159bpm max - 168cal
6) - 1m - 8:50(8:50/m) - 149bpm avge - 155bpm max - 164cal
7) - 1m - 8:55(8:55/m) - 152bpm avge - 159bpm max - 169cal
8) - 1m - 8:44(8:44/m) - 152bpm avge - 157bpm max - 161cal
9) - 1m - 9:00(9:00/m) - 152bpm avge - 158bpm max - 164cal
10) - 1m - 9:11(9:11/m) - 153bpm avge - 159bpm max - 160cal
11) - 1m - 9:07(9:07/m) - 152bpm avge - 156bpm max - 155cal
12) - 1m - 8:57(8:57/m) - 151bpm avge - 155bpm max - 143cal
13) - 1m - 9:01(9:01/m) - 154bpm avge - 160bpm max - 153cal
14) - 1m - 9:14(9:14/m) - 154bpm avge - 157bpm max - 155cal
15) - 1m - 9:13(9:13/m) - 156bpm avge - 159bpm max - 163cal
16) - 1m - 9:22(9:22/m) - 155bpm avge - 158bpm max - 158cal
17) - 1m - 9:18(9:18/m) - 155bpm avge - 158bpm max - 153cal
18) - 1m - 9:44(9:44/m) - 155bpm avge - 158bpm max - 158cal
19) - 1m - 10:04(10:04/m) - 152bpm avge - 157bpm max - 140cal
20) - 1m - 10:27(10:27/m) - 150bpm avge - 153bpm max - 133cal
21) - 1m - 11:39(11:39/m) - 141bpm avge - 153bpm max - 90cal
22) - 1m - 10:52(10:52/m) - 142bpm avge - 145bpm max - 67cal
23) - 1m - 11:57(11:57/m) - 135bpm avge - 142bpm max - 51cal
24) - 1m - 12:00(12:00/m) - 133bpm avge - 138bpm max - 48cal
25) - 1m - 12:53(12:53/m) - 127bpm avge - 134bpm max - 48cal
26) - 1m - 11:39(11:39/m) - 136bpm avge - 140bpm max - 71cal
27) - 0.38m - 4:08(10:53/m) - 141bpm avge - 143bpm max - 39cal
Heart Rate Zone Summary
====
HR Zone: 56-146bpm (Sub 70%): 36.5%
HR Zone: 146-153bpm (71-75%): 30%
HR Zone: 153-159bpm (76-80%): 33.5%
HR Zone: 159-166bpm (81-85%): 0%
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 2%
Pace Zone: 8:00-8:19/mile: 5.2%
Pace Zone: 8:20-8:39/mile: 8.5%
Pace Zone: 8:40-8:59/mile: 13.9%
Pace Zone: 9:00-9:19/mile: 15.6%
Pace Zone: 9:20-9:39/mile: 10.1%
Pace Zone: 9:40-9:59/mile: 6.4%
Pace Zone: 10:00-10:19/mile: 5.9%
Pace Zone: 10:20-10:39/mile: 5.7%
Pace Zone: 10:40-10:59/mile: 5.1%
Pace Zone: 11:00-11:19/mile: 4.6%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 2.7%
Pace Zone: 12:00-12:19/mile: 2.5%
Pace Zone: 12:20-12:39/mile: 1.9%
8:57 8:25 8:37 8:48 8:49 8:50 8:55 8:44 9:00 9:11 9:07 8:57 9:01 9:14 9:13 9:22 9:18 9:44 10:04 10:27 11:39 10:52 11:57 12:00 12:53 11:39 4:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
8:55 |
8:55 |
8:55 |
140 89-153 |
1248 |
22/14 |
2.00 |
17:19 |
8:25 |
8:25 |
143 134-147 |
1203 |
1/10 |
3.00 |
25:57 |
8:37 |
8:37 |
144 136-149 |
1242 |
3/9 |
4.00 |
34:46 |
8:49 |
8:49 |
149 142-154 |
1314 |
6/3 |
5.00 |
43:35 |
8:49 |
8:49 |
150 144-159 |
1323 |
13/13 |
6.00 |
52:25 |
8:50 |
8:50 |
149 142-155 |
1317 |
9/7 |
7.00 |
1:01:20 |
8:55 |
8:55 |
152 146-159 |
1355 |
8/9 |
8.00 |
1:10:05 |
8:44 |
8:44 |
152 141-156 |
1328 |
14/4 |
9.00 |
1:19:05 |
9:00 |
9:00 |
152 146-158 |
1368 |
7/20 |
10.00 |
1:28:15 |
9:11 |
9:11 |
153 138-159 |
1404 |
7/9 |
11.00 |
1:37:22 |
9:07 |
9:07 |
152 147-156 |
1385 |
9/3 |
12.00 |
1:46:19 |
8:57 |
8:57 |
151 144-154 |
1351 |
7/10 |
13.00 |
1:55:20 |
9:01 |
9:01 |
154 149-160 |
1388 |
5/14 |
14.00 |
2:04:34 |
9:15 |
9:15 |
154 145-157 |
1423 |
5/7 |
15.00 |
2:13:47 |
9:13 |
9:13 |
156 150-159 |
1438 |
7/6 |
16.00 |
2:23:09 |
9:22 |
9:22 |
155 151-158 |
1452 |
6/5 |
17.00 |
2:32:27 |
9:18 |
9:18 |
155 149-157 |
1442 |
3/9 |
18.00 |
2:42:11 |
9:44 |
9:44 |
155 148-158 |
1509 |
6/0 |
19.00 |
2:52:15 |
10:04 |
10:04 |
152 146-157 |
1529 |
3/9 |
20.00 |
3:02:42 |
10:27 |
10:27 |
150 144-153 |
1567 |
0/6 |
21.00 |
3:14:21 |
11:39 |
11:39 |
142 122-153 |
1655 |
2/2 |
22.00 |
3:25:13 |
10:52 |
10:52 |
142 137-145 |
1543 |
3/3 |
23.00 |
3:37:10 |
11:57 |
11:57 |
135 113-141 |
1613 |
3/3 |
24.00 |
3:49:10 |
12:00 |
12:00 |
133 119-138 |
1596 |
4/2 |
25.00 |
4:02:03 |
12:53 |
12:53 |
128 113-134 |
1649 |
5/6 |
26.00 |
4:13:43 |
11:40 |
11:40 |
136 129-139 |
1586 |
14/5 |
26.38 |
4:17:51 |
4:08 |
10:59 |
141 138-143 |
1549 |
4/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
38.93% |
More |
800m |
3:58 |
7:58 |
43.92% |
More |
1km |
4:59 |
8:01 |
45.68% |
More |
Mile |
8:16 |
8:16 |
47.47% |
More |
5k |
26:38 |
8:34 |
50.07% |
More |
5 miles |
43:15 |
8:39 |
50.05% |
More |
10k |
54:05 |
8:42 |
49.98% |
More |
10 miles |
1:28:09 |
8:49 |
50.64% |
More |
Half |
1:56:11 |
8:52 |
50.81% |
More |
20 miles |
3:02:42 |
9:08 |
50.81% |
More |
Mara |
4:15:54 |
9:46 |
48.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
48.85 |
5km |
26:43 |
8:36 |
49.91 |
5M |
44:14 |
8:51 |
48.93 |
10km |
55:42 |
8:58 |
48.53 |
10M |
1:32:13 |
9:13 |
48.41 |
Half |
2:02:47 |
9:22 |
47.71 |
20M |
3:12:17 |
9:37 |
48.28 |
Mara |
4:16:00 |
9:46 |
48.35 |
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