Sun 1st Sep 2013 at 9:00am by McFlooze
Run > Race
breezy
-
Time
1:40:48
-
Miles
13.04
-
Min/mi
7:44
-
Pacing
49%
-
WAVA
64.33
-
Cals
1119
-
BPM
165
-
%MHR
89.3
-
B/mi
1278
-
Surface
Road
Notes & Comments
Kenilworth Half. Unsure what to expect going in following disappointing race in Autumnal 5 but did well. Dropped all my sweets and was finding it a bit tough at 4 miles but seemed to get a second wind at 6 miles and ok after that (though for last 3 or 4 miles). Had sports drink and gel.
New PB by 5 minutes and 8 mins better than last year so very pleased!
Imported from file
Split Summary
===
1) 1m - 7:38(7:38/m) 176/190bpm 73cal
2) 1m - 7:42(7:42/m) 165/173bpm 93cal
3) 1m - 7:30(7:30/m) 167/171bpm 92cal
4) 1m - 7:47(7:47/m) 169/173bpm 97cal
5) 1m - 7:56(7:56/m) 171/173bpm 100cal
6) 1m - 7:45(7:45/m) 168/171bpm 95cal
7) 1m - 7:59(7:59/m) 169/173bpm 99cal
8) 1m - 7:53(7:53/m) 168/173bpm 93cal
9) 1m - 7:21(7:21/m) 165/170bpm 84cal
10) 1m - 7:35(7:35/m) 167/171bpm 83cal
11) 1m - 8:05(8:05/m) 166/171bpm 91cal
12) 1m - 7:44(7:44/m) 155/170bpm 52cal
13) 1m - 7:39(7:39/m) 159/172bpm 67cal
14) 0.04m - 14(5:01/m) 163/164bpm
Speed Summary
===
Fastest 400m in 1:36
Fastest 800m in 3:21
Fastest 1km in 4:17
Fastest 1200m in 5:13
Fastest mile in 7:09
Pace Zone Summary
===
6:20-6:39/mile: 3.1%
6:40-6:59/mile: 8.7%
7:00-7:19/mile: 14.4%
7:20-7:39/mile: 18.5%
7:40-7:59/mile: 19.4%
8:00-8:19/mile: 12.5%
8:20-8:39/mile: 8.2%
8:40-8:59/mile: 4.9%
9:00-9:19/mile: 2.3%
Heart Rate Zone Summary
===
Sub-70% (144bpm): 3.3%
71-75% (144-151bpm): 5.2%
76-80% (151-157bpm): 7.8%
81-85% (157-164bpm): 9.9%
86-90% (164-171bpm): 63%
91-95% (171-178bpm): 6.8%
96-100% (178-185bpm): 2.3%
7:38 7:42 7:30 7:47 7:56 7:45 7:59 7:53 7:21 7:35 8:05 7:44 7:39 14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
0 |
0 |
0 |
169 96-189 |
0 |
0/0 |
| 1.00 |
0 |
0 |
0 |
172 156-190 |
0 |
0/0 |
| 1.50 |
0 |
0 |
0 |
161 148-168 |
0 |
0/0 |
| 2.00 |
0 |
0 |
0 |
169 165-173 |
0 |
0/0 |
| 2.50 |
0 |
0 |
0 |
168 165-171 |
0 |
0/0 |
| 3.00 |
2:52 |
2:52 |
5:44 |
166 164-169 |
951 |
0/0 |
| 3.50 |
6:48 |
3:56 |
7:52 |
170 165-173 |
1338 |
0/0 |
| 4.00 |
10:40 |
3:52 |
7:45 |
168 164-171 |
1301 |
0/0 |
| 4.50 |
14:52 |
4:12 |
8:24 |
171 170-173 |
1436 |
0/0 |
| 5.00 |
18:36 |
3:44 |
7:28 |
170 168-173 |
1270 |
0/0 |
| 5.50 |
22:24 |
3:48 |
7:36 |
168 165-170 |
1277 |
0/0 |
| 6.00 |
26:23 |
3:59 |
7:57 |
168 164-171 |
1336 |
0/0 |
| 6.50 |
30:31 |
4:08 |
8:17 |
170 166-172 |
1407 |
0/0 |
| 7.00 |
34:20 |
3:49 |
7:38 |
169 166-171 |
1290 |
0/0 |
| 7.50 |
38:21 |
4:00 |
8:00 |
167 144-173 |
1337 |
0/0 |
| 8.00 |
42:14 |
3:54 |
7:47 |
168 166-171 |
1308 |
0/0 |
| 8.50 |
46:06 |
3:51 |
7:43 |
164 145-170 |
1265 |
0/0 |
| 9.00 |
49:30 |
3:24 |
6:48 |
163 151-167 |
1109 |
0/0 |
| 9.50 |
53:26 |
3:57 |
7:54 |
168 153-171 |
1326 |
0/0 |
| 10.00 |
57:06 |
3:40 |
7:20 |
165 146-170 |
1210 |
0/0 |
| 10.50 |
1:01:12 |
4:06 |
8:12 |
167 153-171 |
1369 |
0/0 |
| 11.00 |
1:05:13 |
4:00 |
8:01 |
164 148-170 |
1314 |
0/0 |
| 11.50 |
1:08:59 |
3:46 |
7:32 |
153 128-170 |
1154 |
0/0 |
| 12.00 |
1:12:59 |
4:00 |
8:01 |
154 142-166 |
1233 |
0/0 |
| 12.50 |
1:16:57 |
3:58 |
7:56 |
162 147-172 |
1285 |
0/0 |
| 13.00 |
1:20:29 |
3:31 |
7:03 |
153 135-167 |
1078 |
0/0 |
| 13.02 |
1:20:37 |
8 |
7:59 |
- |
0 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 10 miles |
1:17:47 |
7:47 |
63.72% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:17 |
6:17 |
67.55 |
| 5km |
21:24 |
6:53 |
69.30 |
| 5M |
35:47 |
7:09 |
67.39 |
| 10km |
45:15 |
7:17 |
66.62 |
| 10M |
1:15:40 |
7:34 |
65.49 |
| Half |
1:41:18 |
7:44 |
63.83 |
| 20M |
2:40:01 |
8:00 |
63.49 |
| Mara |
3:34:15 |
8:11 |
62.77 |
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