Sun 9th Dec 2012 at 10:00am by DIY Diva
Run > Long Run
-
Time
1:53:16
-
Miles
13.22
-
Min/mi
8:34
-
Pacing
37%
-
WAVA
62.89
-
Cals
1221
-
BPM
177
-
%MHR
94.7
-
B/mi
1517
-
Asc(m)
165
-
Surface
Road
Notes & Comments
Bedford Half. LSR with injection of pace for last 4 miles. Windy and quite cold (wind chill no doubt). For the first time I felt the effect of wind being so strong it was blowing my feet off line. Interesting.
Depart 7:30
Arrive 8:45
Bus transfer from Argos Distrib car park to school.
Note:pick up chip on day
Split Summary
===
1) 1m - 8:54(8:54/m) - 27cal - 242/bpm - 6.74/7.92mph
2) 1m - 8:33(8:33/m) - 96cal - 200/230bpm - 7.01/8.19mph
3) 1m - 8:47(8:47/m) - 114cal - 170/202bpm - 6.83/7.79mph
4) 1m - 8:55(8:55/m) - 103cal - 157/172bpm - 6.72/8.33mph
5) 1m - 8:54(8:54/m) - 101cal - 159/173bpm - 6.74/8.82mph
6) 1m - 9:02(9:02/m) - 101cal - 158/171bpm - 6.64/8.05mph
7) 1m - 8:33(8:33/m) - 95cal - 169/190bpm - 7.02/8.53mph
8) 1m - 8:43(8:43/m) - 99cal - 164/175bpm - 6.89/8.63mph
9) 1m - 8:29(8:29/m) - 92cal - 162/176bpm - 7.07/7.61mph
10) 1m - 8:12(8:12/m) - 93cal - 177/191bpm - 7.32/8.3mph
11) 1m - 8:16(8:16/m) - 93cal - 174/192bpm - 7.25/8.79mph
12) 1m - 8:04(8:04/m) - 92cal - 177/190bpm - 7.44/9.86mph
13) 1m - 8:17(8:17/m) - 94cal - 167/191bpm - 7.25/8.49mph
14) 0.22m - 1:41(7:43/m) - 21cal - 171/176bpm - 7.77/9.49mph
Pace Zone Summary
===
Pace Zone: 6:40-6:59/m: 1.2%
Pace Zone: 7:00-7:19/m: 1.4%
Pace Zone: 7:20-7:39/m: 1.7%
Pace Zone: 7:40-7:59/m: 13.5%
Pace Zone: 8:00-8:19/m: 19.5%
Pace Zone: 8:20-8:39/m: 24.3%
Pace Zone: 8:40-8:59/m: 18.4%
Pace Zone: 9:00-9:19/m: 9.7%
Pace Zone: 9:20-9:39/m: 4.1%
Pace Zone: 9:40-9:59/m: 1.4%
Pace Zone: 10:00-10:19/m: 1.8%
Heart Rate Zone Summary
===
HR Zone: 148-154 (71-75%): 6.8%
HR Zone: 154-161 (76-80%): 13.5%
HR Zone: 161-167 (81-85%): 21.6%
HR Zone: 167-174 (86-90%): 15.3%
HR Zone: 174-180 (91-95%): 13.1%
HR Zone: 180-187 (96-100%): 9%
Max Speed
===
9.86mph
8:54 8:33 8:47 8:55 8:54 9:02 8:33 8:43 8:29 8:12 8:16 8:04 8:17 1:41
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
0 |
0 |
0 |
238 172-254 |
0 |
0/0 |
| 1.00 |
0 |
0 |
0 |
240 206-254 |
0 |
0/0 |
| 1.50 |
0 |
0 |
0 |
206 190-230 |
0 |
0/0 |
| 2.00 |
0 |
0 |
0 |
196 177-209 |
0 |
0/0 |
| 2.50 |
0 |
0 |
0 |
178 155-202 |
0 |
0/0 |
| 3.00 |
0 |
0 |
0 |
166 151-181 |
0 |
0/0 |
| 3.50 |
0 |
0 |
0 |
160 150-172 |
0 |
0/0 |
| 4.00 |
2:25 |
2:25 |
4:49 |
153 146-166 |
738 |
0/0 |
| 4.50 |
6:46 |
4:21 |
8:43 |
155 147-165 |
1351 |
0/0 |
| 5.00 |
11:17 |
4:31 |
9:02 |
164 155-171 |
1482 |
0/0 |
| 5.50 |
15:50 |
4:33 |
9:06 |
160 147-171 |
1456 |
0/0 |
| 6.00 |
20:19 |
4:29 |
8:59 |
157 144-164 |
1410 |
0/0 |
| 6.50 |
24:30 |
4:11 |
8:21 |
175 157-190 |
1462 |
0/0 |
| 7.00 |
28:53 |
4:23 |
8:46 |
164 149-175 |
1437 |
0/0 |
| 7.50 |
33:19 |
4:26 |
8:51 |
165 159-175 |
1460 |
0/0 |
| 8.00 |
37:36 |
4:17 |
8:35 |
164 154-173 |
1407 |
0/0 |
| 8.50 |
41:52 |
4:16 |
8:32 |
164 155-175 |
1398 |
0/0 |
| 9.00 |
46:05 |
4:14 |
8:27 |
162 156-173 |
1369 |
0/0 |
| 9.50 |
50:10 |
4:05 |
8:10 |
175 160-189 |
1430 |
0/0 |
| 10.00 |
54:17 |
4:07 |
8:13 |
180 167-191 |
1480 |
0/0 |
| 10.50 |
58:26 |
4:09 |
8:19 |
175 161-192 |
1454 |
0/0 |
| 11.00 |
1:02:33 |
4:07 |
8:14 |
174 159-192 |
1433 |
0/0 |
| 11.50 |
1:06:31 |
3:58 |
7:55 |
179 168-190 |
1417 |
0/0 |
| 12.00 |
1:10:37 |
4:06 |
8:12 |
175 161-188 |
1436 |
0/0 |
| 12.50 |
1:14:43 |
4:06 |
8:13 |
166 157-179 |
1363 |
0/0 |
| 13.00 |
1:18:54 |
4:10 |
8:21 |
171 162-191 |
1427 |
0/0 |
| 13.22 |
1:20:34 |
1:40 |
7:39 |
171 164-176 |
1309 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:55 |
7:43 |
49.01% |
More |
| 800m |
3:56 |
7:55 |
52.45% |
More |
| 1km |
4:56 |
7:57 |
54.41% |
More |
| Mile |
8:02 |
8:02 |
56.92% |
More |
| 5k |
26:15 |
8:27 |
60.85% |
More |
| 5 miles |
42:52 |
8:34 |
60.79% |
More |
| 10k |
53:41 |
8:38 |
60.78% |
More |
| 10 miles |
1:26:50 |
8:41 |
61.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:10 |
7:10 |
63.78 |
| 5km |
24:05 |
7:45 |
66.32 |
| 5M |
40:03 |
8:01 |
65.07 |
| 10km |
50:32 |
8:08 |
64.56 |
| 10M |
1:24:02 |
8:24 |
63.88 |
| Half |
1:52:10 |
8:34 |
62.46 |
| 20M |
2:56:20 |
8:49 |
62.42 |
| Mara |
3:55:21 |
8:59 |
61.87 |
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