Sun 16th Mar 2014 at 9:00am by justcol

Run > Race

windy

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Time
1:21:00
Miles
13.12
Min/mi
6:10
Pacing
95%
WAVA
73.92
Cals
1564
BPM
165
%MHR
90
B/mi
1017
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

Alloa Half
Smashed it, enough said! New PB and new found confidence.
Great race, training paying off and well surprised at my sustained effort.
Lucozade sport elite gel @7m.
===
1) 1m - 6:02(6:02/m) 147/156bpm 114cal
2) 1m - 5:55(5:55/m) 156/159bpm 119cal
3) 1m - 6:19(6:19/m) 162/167bpm 120cal
4) 1m - 6:08(6:08/m) 166/170bpm 119cal
5) 1m - 5:55(5:55/m) 166/168bpm 119cal
6) 1m - 6:15(6:15/m) 167/171bpm 120cal
7) 1m - 6:24(6:24/m) 166/169bpm 121cal
8) 1m - 6:29(6:30/m) 167/169bpm 121cal
9) 1m - 6:17(6:17/m) 167/169bpm 120cal
10) 1m - 6:20(6:20/m) 166/168bpm 120cal
11) 1m - 6:16(6:16/m) 170/175bpm 119cal
12) 1m - 6:09(6:09/m) 171/174bpm 119cal
13) 1m - 5:52(5:52/m) 173/175bpm 119cal
14) 0.12m - 38(5:16/m) 174/175bpm 14cal

6:02 5:55 6:19 6:08 5:55 6:15 6:24 6:29 6:17 6:20 6:16 6:09 5:52 38

Pace

43%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	3:00	3:00	6:01	138 91-151	829	7/1
1.00	6:03	3:03	6:06	154 152-156	939	3/6
1.50	9:04	3:01	6:01	155 153-158	933	4/4
2.00	12:00	2:57	5:53	156 154-159	918	3/5
2.50	15:09	3:09	6:17	161 158-165	1012	8/0
3.00	18:21	3:12	6:23	164 161-167	1048	12/0
3.50	21:27	3:06	6:12	166 156-170	1029	8/4
4.00	24:29	3:02	6:05	166 162-170	1009	3/9
4.50	27:28	2:59	5:58	166 164-168	991	3/11
5.00	30:24	2:56	5:52	166 164-168	973	1/8
5.50	33:28	3:04	6:08	166 162-168	1017	2/10
6.00	36:41	3:13	6:26	168 166-171	1081	10/0
6.50	39:49	3:08	6:16	166 163-168	1041	0/14
7.00	43:07	3:18	6:36	167 165-168	1102	2/2
7.50	46:24	3:18	6:35	166 164-169	1094	4/1
8.00	49:39	3:14	6:28	167 162-169	1081	10/0
8.50	52:45	3:06	6:12	166 162-168	1030	0/11
9.00	55:58	3:14	6:27	167 165-169	1077	4/4
9.50	59:10	3:12	6:23	166 164-168	1061	2/2
10.00	1:02:18	3:08	6:15	166 165-168	1039	3/4
10.50	1:05:27	3:10	6:19	169 166-173	1069	8/4
11.00	1:08:35	3:07	6:15	172 171-174	1074	10/0
11.50	1:11:47	3:12	6:25	171 169-174	1097	17/2
12.00	1:14:45	2:58	5:56	170 166-173	1009	0/20
12.50	1:17:40	2:54	5:49	173 170-174	1005	3/8
13.00	1:20:36	2:56	5:53	174 172-175	1023	3/2
13.07	1:20:59	23	5:30	173 171-175	950	0/2

Heart

165/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 41m, Flat prediction 1:20:22

Elevation Graph

Biggest Climbs (m)	Min/mi
41 2.0%	6:22
26 1.4%	6:14
14 1.4%	6:28
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	55.19%	More
800m	2:53	5:48	61.55%	More
1km	3:35	5:46	64.61%	More
Mile	5:48	5:48	68.56%	More
5k	18:53	6:05	71.66%	More
5 miles	30:22	6:04	72.33%	More
10k	37:58	6:07	72.17%	More
10 miles	1:02:12	6:13	72.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:17	5:17	75.35
5km	17:36	5:40	76.89
5M	29:08	5:50	75.40
10km	36:41	5:54	74.69
10M	1:00:44	6:04	74.46
Half	1:20:52	6:10	73.37
20M	2:06:38	6:20	74.25
Mara	2:48:36	6:26	74.36

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