Sun 14th Apr 2013 at 9:00am by Nellers
Run > Race
- Not good
- breezy
-
Time
4:18:21
-
Miles
26.39
-
Min/mi
9:47
-
Pacing
73%
-
WAVA
50.14
-
Cals
3013
-
BPM
155
-
%MHR
85.8
-
B/mi
1520
-
Asc(m)
193
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 8:51(8:51/m) - 158bpm avge - 169bpm max - 117cal
2) - 1m - 8:14(8:14/m) - 163bpm avge - 169bpm max - 119cal
3) - 1m - 8:22(8:22/m) - 162bpm avge - 168bpm max - 119cal
4) - 1m - 8:22(8:22/m) - 168bpm avge - 172bpm max - 119cal
5) - 1m - 8:34(8:34/m) - 167bpm avge - 171bpm max - 119cal
6) - 0.08m - 40(8:05/m) - 166bpm avge - 168bpm max - 9cal
7) - 1m - 8:24(8:24/m) - 167bpm avge - 171bpm max - 119cal
8) - 1m - 8:30(8:30/m) - 164bpm avge - 168bpm max - 119cal
9) - 1m - 8:26(8:26/m) - 163bpm avge - 167bpm max - 118cal
10) - 1m - 8:34(8:34/m) - 165bpm avge - 170bpm max - 118cal
11) - 1m - 8:22(8:22/m) - 166bpm avge - 170bpm max - 118cal
12) - 1m - 8:27(8:27/m) - 165bpm avge - 167bpm max - 118cal
13) - 1m - 8:26(8:26/m) - 163bpm avge - 166bpm max - 119cal
14) - 1m - 8:25(8:25/m) - 164bpm avge - 167bpm max - 118cal
15) - 1m - 8:30(8:30/m) - 165bpm avge - 167bpm max - 118cal
16) - 1m - 8:39(8:39/m) - 164bpm avge - 167bpm max - 117cal
17) - 1m - 8:40(8:40/m) - 163bpm avge - 165bpm max - 118cal
18) - 1m - 8:41(8:41/m) - 162bpm avge - 164bpm max - 118cal
19) - 1m - 11:21(11:21/m) - 149bpm avge - 163bpm max - 105cal
20) - 1m - 10:13(10:13/m) - 153bpm avge - 161bpm max - 113cal
21) - 1m - 13:34(13:34/m) - 135bpm avge - 155bpm max - 95cal
22) - 1m - 15:13(15:13/m) - 128bpm avge - 143bpm max - 96cal
23) - 1m - 11:51(11:51/m) - 139bpm avge - 156bpm max - 114cal
24) - 1m - 9:51(9:51/m) - 156bpm avge - 158bpm max - 119cal
25) - 1m - 12:16(12:16/m) - 145bpm avge - 155bpm max - 112cal
26) - 1m - 15:33(15:33/m) - 129bpm avge - 141bpm max - 90cal
27) - 1m - 10:35(10:35/m) - 147bpm avge - 162bpm max - 112cal
28) - 0.31m - 2:49(9:02/m) - 162bpm avge - 163bpm max - 37cal
Heart Rate Zone Summary
====
HR Zone: 47-146bpm (Sub 70%): 21.3%
HR Zone: 146-153bpm (71-75%): 7.2%
HR Zone: 153-160bpm (76-80%): 13.3%
HR Zone: 160-167bpm (81-85%): 46.9%
HR Zone: 167-174bpm (86-90%): 11.3%
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.9%
Pace Zone: 7:40-7:59/mile: 5.9%
Pace Zone: 8:00-8:19/mile: 13.5%
Pace Zone: 8:20-8:39/mile: 17.9%
Pace Zone: 8:40-8:59/mile: 13.1%
Pace Zone: 9:00-9:19/mile: 8.5%
Pace Zone: 9:20-9:39/mile: 4.8%
Pace Zone: 9:40-9:59/mile: 3.5%
Pace Zone: 10:00-10:19/mile: 2.9%
Pace Zone: 10:20-10:39/mile: 2.1%
Pace Zone: 10:40-10:59/mile: 2.6%
Pace Zone: 11:00-11:19/mile: 1.8%
Pace Zone: 11:20-11:39/mile: 1.6%
Pace Zone: 12:00-12:19/mile: 1.1%
8:51 8:14 8:22 8:22 8:34 40 8:24 8:30 8:26 8:34 8:22 8:27 8:26 8:25 8:30 8:39 8:40 8:41 11:21 10:13 13:34 15:13 11:51 9:51 12:16 15:33 10:35 2:49
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
8:48 |
8:48 |
8:48 |
158 124-168 |
1390 |
23/17 |
2.00 |
17:02 |
8:14 |
8:14 |
163 157-169 |
1343 |
0/11 |
3.00 |
25:25 |
8:22 |
8:22 |
162 157-168 |
1356 |
3/6 |
4.00 |
33:46 |
8:21 |
8:21 |
168 164-172 |
1404 |
7/5 |
5.00 |
42:20 |
8:34 |
8:34 |
167 163-171 |
1430 |
13/14 |
6.00 |
50:43 |
8:23 |
8:23 |
167 160-171 |
1401 |
8/10 |
7.00 |
59:09 |
8:26 |
8:26 |
164 160-167 |
1384 |
5/10 |
8.00 |
1:07:36 |
8:27 |
8:27 |
163 157-167 |
1377 |
16/4 |
9.00 |
1:16:06 |
8:30 |
8:30 |
165 161-168 |
1403 |
3/15 |
10.00 |
1:24:33 |
8:27 |
8:27 |
166 161-170 |
1403 |
4/7 |
11.00 |
1:33:01 |
8:28 |
8:28 |
165 162-167 |
1396 |
9/4 |
12.00 |
1:41:26 |
8:25 |
8:25 |
163 159-166 |
1372 |
8/6 |
13.00 |
1:49:52 |
8:26 |
8:26 |
163 160-167 |
1374 |
10/8 |
14.00 |
1:58:21 |
8:29 |
8:29 |
165 163-167 |
1400 |
5/7 |
15.00 |
2:06:59 |
8:38 |
8:38 |
164 162-167 |
1417 |
5/6 |
16.00 |
2:15:39 |
8:41 |
8:41 |
163 160-165 |
1414 |
6/1 |
17.00 |
2:24:19 |
8:39 |
8:39 |
163 160-165 |
1410 |
2/7 |
18.00 |
2:35:40 |
11:21 |
11:21 |
150 132-162 |
1702 |
7/1 |
19.00 |
2:45:24 |
9:44 |
9:44 |
156 136-161 |
1519 |
2/11 |
20.00 |
2:58:52 |
13:28 |
13:28 |
136 122-155 |
1832 |
1/5 |
21.00 |
3:14:00 |
15:07 |
15:07 |
130 118-143 |
1966 |
2/2 |
22.00 |
3:26:25 |
12:26 |
12:26 |
138 117-154 |
1715 |
4/3 |
23.00 |
3:36:16 |
9:50 |
9:50 |
156 152-158 |
1535 |
3/2 |
24.00 |
3:47:56 |
11:40 |
11:40 |
147 127-155 |
1715 |
4/2 |
25.00 |
4:03:30 |
15:34 |
15:34 |
131 118-151 |
2039 |
6/7 |
26.00 |
4:14:43 |
11:13 |
11:13 |
145 121-161 |
1626 |
14/10 |
26.39 |
4:18:21 |
3:38 |
9:16 |
161 158-163 |
1492 |
5/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
40.69% |
More |
800m |
3:58 |
7:59 |
45.89% |
More |
1km |
4:59 |
8:02 |
47.71% |
More |
Mile |
8:08 |
8:08 |
49.99% |
More |
5k |
25:44 |
8:17 |
53.78% |
More |
5 miles |
41:46 |
8:21 |
53.84% |
More |
10 miles |
44:36 |
4:28 |
103.84% |
More |
10k |
51:59 |
8:22 |
53.96% |
More |
Half |
1:15:07 |
5:44 |
81.53% |
More |
20 miles |
2:58:53 |
8:57 |
53.83% |
More |
Mara |
4:16:33 |
9:48 |
50.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:35 |
6:35 |
61.82 |
5km |
23:27 |
7:33 |
59.01 |
5M |
40:00 |
8:00 |
56.21 |
10km |
51:02 |
8:13 |
54.97 |
10M |
1:27:01 |
8:42 |
53.23 |
Half |
1:57:47 |
8:59 |
51.60 |
20M |
3:09:19 |
9:28 |
50.86 |
Mara |
4:16:16 |
9:47 |
50.10 |
Three Things You Saw Today
1 Pain
2 Pain
3 A rapidly receding target
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