Sun 10th Mar 2013 at 10:00am by westmoors

Run > Race

windy
cold

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Time
3:07:58
Miles
20.05
Min/mi
9:22
Pacing
94%
WAVA
56.54
Cals
2503
BPM
99
%MHR
58.8
B/mi
925
Asc(m)
117
Surface
Road

Notes & Comments

Split Summary

====

1) - 1m - 8:35(8:35/m) - 177bpm avge - 197bpm max - 123cal

2) - 1m - 9:11(9:11/m) - 147bpm avge - 153bpm max - 124cal

3) - 1m - 9:35(9:35/m) - 147bpm avge - 153bpm max - 125cal

4) - 1m - 9:07(9:07/m) - 148bpm avge - 154bpm max - 126cal

5) - 1m - 9:17(9:17/m) - 134bpm avge - 155bpm max - 125cal

6) - 1m - 8:54(8:54/m) - 110bpm avge - 133bpm max - 124cal

7) - 1m - 9:05(9:05/m) - 107bpm avge - 143bpm max - 124cal

8) - 1m - 9:03(9:03/m) - 120bpm avge - 152bpm max - 124cal

9) - 1m - 9:25(9:25/m) - 87bpm avge - 103bpm max - 125cal

10) - 1m - 9:03(9:03/m) - 92bpm avge - 107bpm max - 124cal

11) - 1m - 9:25(9:25/m) - 82bpm avge - 96bpm max - 125cal

12) - 1m - 9:26(9:26/m) - 78bpm avge - 88bpm max - 124cal

13) - 1m - 9:57(9:57/m) - 66bpm avge - 84bpm max - 126cal

14) - 1m - 9:27(9:27/m) - 79bpm avge - 115bpm max - 126cal

15) - 1m - 9:49(9:49/m) - 79bpm avge - 115bpm max - 125cal

16) - 1m - 9:17(9:17/m) - 61bpm avge - 76bpm max - 125cal

17) - 1m - 9:41(9:41/m) - 64bpm avge - 78bpm max - 126cal

18) - 1m - 9:42(9:42/m) - 45bpm avge - 57bpm max - 125cal

19) - 1m - 10:00(10:00/m) - 51bpm avge - 77bpm max - 126cal

20) - 1m - 9:31(9:31/m) - 81bpm avge - 91bpm max - 125cal

21) - 0.05m - 27(9:11/m) - 82bpm avge - 83bpm max - 6cal

Heart Rate Zone Summary

====

HR Zone: 35-186bpm (Sub 70%): 97.6%

HR Zone: 186-196bpm (71-75%): 2.4%

Pace Zone Summary

====

Pace Zone: 7:40-7:59/mile: 1.1%

Pace Zone: 8:00-8:19/mile: 2.9%

Pace Zone: 8:20-8:39/mile: 6.5%

Pace Zone: 8:40-8:59/mile: 16.5%

Pace Zone: 9:00-9:19/mile: 20.5%

Pace Zone: 9:20-9:39/mile: 18.4%

Pace Zone: 9:40-9:59/mile: 13.3%

Pace Zone: 10:00-10:19/mile: 8%

Pace Zone: 10:20-10:39/mile: 4.6%

Pace Zone: 10:40-10:59/mile: 2.6%

Pace Zone: 11:00-11:19/mile: 1.7%

8:35 9:11 9:35 9:07 9:17 8:54 9:05 9:03 9:25 9:03 9:25 9:26 9:57 9:27 9:49 9:17 9:41 9:42 10:00 9:31 27

Pace

27%

46%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:35	8:35	8:35	173 78-195	1484	0/0
2.00	17:45	9:11	9:11	147 136-153	1349	0/0
3.00	27:21	9:35	9:35	147 130-153	1410	0/0
4.00	36:28	9:07	9:07	147 124-154	1341	0/0
5.00	45:45	9:18	9:18	134 111-155	1245	0/0
6.00	54:40	8:54	8:54	111 85-133	988	0/0
7.00	1:03:44	9:05	9:05	108 79-143	980	0/0
8.00	1:12:47	9:03	9:03	120 88-152	1086	0/0
9.00	1:22:12	9:25	9:25	88 79-103	829	0/0
10.00	1:31:16	9:03	9:03	92 74-107	833	0/0
11.00	1:40:40	9:25	9:25	82 71-96	772	0/0
12.00	1:50:07	9:26	9:26	79 72-88	746	0/0
13.00	2:00:03	9:57	9:57	66 49-83	656	0/0
14.00	2:09:31	9:27	9:27	80 62-115	756	0/0
15.00	2:19:19	9:49	9:49	80 52-115	785	0/0
16.00	2:28:37	9:17	9:17	61 47-76	566	0/0
17.00	2:38:18	9:41	9:41	64 51-78	620	0/0
18.00	2:48:00	9:42	9:42	45 33-57	436	0/0
19.00	2:58:00	10:00	10:00	52 36-77	520	0/0
20.00	3:07:31	9:31	9:31	81 61-91	771	0/0
20.05	3:07:58	27	9:36	81 78-83	778	0/0

Heart

99/197max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 117m, Range 0m, Flat prediction 3:07:58

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	47.06%	More
800m	4:04	8:10	49.07%	More
1km	5:09	8:17	50.41%	More
Mile	8:31	8:31	51.81%	More
5k	27:57	9:00	55.21%	More
5 miles	45:23	9:05	55.48%	More
10k	56:33	9:06	55.73%	More
10 miles	1:31:11	9:07	56.80%	More
Half	2:00:59	9:14	56.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:14	7:14	61.05
5km	24:47	7:59	62.26
5M	41:34	8:19	60.57
10km	52:38	8:28	59.88
10M	1:28:16	8:50	58.68
Half	1:58:22	9:02	57.07
20M	3:07:27	9:22	56.54
Mara	4:11:23	9:36	55.73

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore

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