Sun 29th Sep 2013 at 10:00am by StewartC

Run > Race
  • Time
    4:02:15
  • Miles
    26.17
  • Min/mi
    9:15
  • Pacing
    66%
  • WAVA
    52.51
  • Cals
    1710
  • BPM
    122
  • %MHR
    64.3
  • B/mi
    1131
  • Asc(m)
    292
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

5 comments
was on for sub four up until mile 23 and I cramped up twice, tried to get back on track but I couldn't pick it up in the last mile. Still a 26 minute PB!!! :D
Imported from file

Split Summary
===
1) 1m - 8:41(8:41/m) 152/167bpm 64cal
2) 1m - 9:00(9:00/m) 154/165bpm 101cal
3) 1m - 8:57(8:57/m) 154/165bpm 112cal
4) 1m - 8:58(8:58/m) 158/167bpm 109cal
5) 1m - 9:20(9:20/m) 166/178bpm 120cal
6) 1m - 9:02(9:02/m) 170/180bpm 121cal
7) 1m - 8:50(8:50/m) 167/183bpm 108cal
8) 1m - 9:04(9:04/m) 167/175bpm 117cal
9) 1m - 8:44(8:44/m) 163/175bpm 108cal
10) 1m - 8:56(8:56/m) 165/171bpm 110cal
11) 1m - 9:05(9:05/m) 166/171bpm 114cal
12) 1m - 9:04(9:04/m) 156/169bpm 112cal
13) 1m - 9:10(9:10/m) 144/168bpm 93cal
14) 1m - 9:06(9:06/m) 121/163bpm 66cal
15) 1m - 9:12(9:12/m) 94/133bpm 54cal
16) 1m - 9:11(9:11/m) 79/86bpm 14cal
17) 1m - 9:15(9:15/m) 89/115bpm 14cal
18) 1m - 9:19(9:19/m) 87/98bpm 15cal
19) 1m - 9:56(9:56/m) 78/88bpm 21cal
20) 1m - 9:28(9:28/m) 74/110bpm 16cal
21) 1m - 8:59(8:59/m) 83/106bpm 39cal
22) 1m - 9:44(9:44/m) 82/120bpm 6cal
23) 1m - 11:01(11:01/m) 80/105bpm 28cal
24) 1m - 9:40(9:40/m) 73/99bpm 15cal
25) 1m - 9:22(9:22/m) 88/121bpm 13cal
26) 1m - 9:43(9:43/m) 101/117bpm 16cal
27) 0.17m - 1:29(8:53/m) 112/115bpm 4cal

Speed Summary
===
Fastest 400m in 1:50
Fastest 800m in 3:51
Fastest 1km in 5:04
Fastest 1200m in 6:08
Fastest mile in 8:21

Pace Zone Summary
===
7:40-7:59/mile: 2.7%
8:00-8:19/mile: 5.7%
8:20-8:39/mile: 10.5%
8:40-8:59/mile: 16.3%
9:00-9:19/mile: 19.8%
9:20-9:39/mile: 13.8%
9:40-9:59/mile: 9%
10:00-10:19/mile: 5.8%
10:20-10:39/mile: 3.6%
10:40-10:59/mile: 2.7%

Heart Rate Zone Summary
===
Sub-70% (133bpm): 52.6%
71-75% (133-143bpm): 3.7%
76-80% (143-152bpm): 7%
81-85% (152-162bpm): 13.3%
86-90% (162-171bpm): 19.7%
91-95% (171-181bpm): 3.4%
8:41 9:00 8:57 8:58 9:20 9:02 8:50 9:04 8:44 8:56 9:05 9:04 9:10 9:06 9:12 9:11 9:15 9:19 9:56 9:28 8:59 9:44 11:01 9:40 9:22 9:43 1:29
Teknik
Well done Stuart, great PB. You'll smash 4 hrs next time:)
SM6
Fantastic stuff Stewart :D
Firesac
That's still a fantastic PB mate well done.
AmGettingFitter (AGF)
Well done Stewart - that really is a super acheivement to PB so much in only 6 months !!
StewartC
Thanks guys, your support is greatly appreciated, can't wait to hear about your upconing races :)
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Pace

2% 3% 6% 15% 55% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 152 134-165 0 0/72
2.00 0 0 0 153 127-165 0 6/11
3.00 6:26 6:26 6:26 153 131-165 984 1/32
4.00 15:21 8:55 8:55 157 146-166 1400 1/23
5.00 24:45 9:24 9:24 167 153-179 1571 15/16
6.00 33:38 8:53 8:53 169 153-180 1502 17/61
7.00 42:30 8:52 8:52 165 135-183 1462 0/52
8.00 51:33 9:03 9:03 165 142-175 1494 6/11
9.00 1:00:08 8:35 8:35 162 138-175 1391 0/45
10.00 1:09:01 8:53 8:53 164 143-171 1457 12/20
11.00 1:18:02 9:00 9:00 165 157-171 1485 15/11
12.00 1:27:09 9:07 9:07 152 115-169 1386 14/14
13.00 1:36:21 9:12 9:12 141 108-168 1297 8/5
14.00 1:45:26 9:05 9:05 121 91-148 1100 10/7
15.00 1:54:37 9:11 9:11 95 76-133 873 13/11
16.00 2:03:50 9:13 9:13 79 72-86 728 5/8
17.00 2:13:05 9:15 9:15 90 71-115 832 6/9
18.00 2:22:26 9:21 9:21 87 74-98 813 15/6
19.00 2:32:23 9:57 9:57 77 64-87 767 45/11
20.00 2:41:51 9:28 9:28 75 63-110 710 22/6
21.00 2:50:52 9:02 9:02 84 72-106 759 0/35
22.00 3:01:22 10:29 10:29 82 68-120 860 21/10
23.00 3:11:36 10:15 10:15 80 56-105 820 0/29
24.00 3:21:18 9:42 9:42 74 49-99 718 7/11
25.00 3:30:42 9:24 9:24 88 63-121 828 1/22
26.00 3:40:24 9:41 9:41 103 77-117 998 7/6
26.12 3:41:31 1:07 9:00 112 106-115 1008 0/2

Heart

122/183max
  • Show Beats/Mile

Elevation

Asc 292m, Range 296m, Flat prediction 4:00:12
Elevation Graph
Biggest Climbs (m) Min/mi
52 2.9% 9:23
40 7.9% 10:20
29 1.5% 9:41
21 2.5% 11:31
15 1.8% 8:53
14 3.8% 8:50
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:25 42.33% More
800m 3:51 7:45 46.83% More
1km 5:04 8:10 46.49% More
Mile 8:21 8:21 48.40% More
5k 19:48 6:23 69.34% More
5 miles 35:58 7:12 62.03% More
10k 46:15 7:27 60.18% More
10 miles 1:19:40 7:58 57.66% More
Half 1:48:04 8:15 56.20% More
20 miles 3:03:51 9:12 51.95% More

Predictions

Dist Time Per Mile WAVA
1M 7:49 7:49 51.68
5km 25:44 8:17 53.37
5M 42:28 8:30 52.53
10km 53:22 8:35 52.15
10M 1:28:03 8:48 52.18
Half 1:56:58 8:56 51.53
20M 3:02:34 9:08 52.31
Mara 4:02:33 9:15 52.51
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