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Sat 13th Feb 2010 at 9:00am by Mr. K.
Run > Race
-
Time
23:58
-
Miles
3.02
-
Min/mi
7:56
-
Pacing
92.5%
-
WAVA
54.78
-
Cals
400
-
BPM
146
-
%MHR
85.5
-
B/mi
1161
-
Asc(m)
42
-
Hillscore
2
-
Surface
Trail
Notes & Comments
Frimley Lodge parkrun. Good route. Pushed a bit harder than planned but ok. Moved through the runners in the 1st mile to find space then settled into a good steady pace. Good crowd - said hello to new & old friends.
Split Summary
====
1) - 1m - 7:38(7:38/m) - 148bpm avge - 167bpm max - 131cal
2) - 1m - 8:04(8:04/m) - 148bpm avge - 152bpm max - 133cal
3) - 1m - 8:07(8:07/m) - 144bpm avge - 150bpm max - 133cal
4) - 0.02m - 9(7:14/m) - 150bpm avge - 150bpm max - 3cal
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 45.1%
HR Zone: 147-151bpm (71-75%): 37.9%
HR Zone: 151-156bpm (76-80%): 9.9%
HR Zone: 156-161bpm (81-85%): 5.4%
HR Zone: 161-166bpm (86-90%): 1.2%
HR Zone: 166-170bpm (91-95%): 0.6%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 4.2%
Pace Zone: 6:40-6:59/mile: 5.4%
Pace Zone: 7:00-7:19/mile: 14.2%
Pace Zone: 7:20-7:39/mile: 14.5%
Pace Zone: 7:40-7:59/mile: 17.5%
Pace Zone: 8:00-8:19/mile: 10.2%
Pace Zone: 8:20-8:39/mile: 8.7%
Pace Zone: 8:40-8:59/mile: 6.9%
Pace Zone: 9:00-9:19/mile: 4.5%
Pace Zone: 9:20-9:39/mile: 3%
Pace Zone: 9:40-9:59/mile: 2.7%
Pace Zone: 10:20-10:39/mile: 1.2%
-
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.
|
0.13 |
57 |
57 |
7:36 |
113 72-150 |
859 |
3/0 |
0.25 |
1:58 |
1:01 |
8:04 |
156 146-162 |
1259 |
4/0 |
0.38 |
2:57 |
1:00 |
7:57 |
157 147-166 |
1247 |
1/0 |
0.50 |
3:55 |
58 |
7:41 |
147 141-152 |
1129 |
2/3 |
0.63 |
4:47 |
53 |
7:01 |
152 150-155 |
1067 |
2/0 |
0.75 |
5:43 |
56 |
7:25 |
155 154-157 |
1150 |
0/3 |
0.88 |
6:42 |
59 |
7:55 |
153 151-155 |
1212 |
1/2 |
1.00 |
7:38 |
55 |
7:21 |
149 147-151 |
1096 |
0/2 |
1.13 |
8:42 |
1:04 |
8:31 |
148 147-151 |
1261 |
4/0 |
1.25 |
9:45 |
1:03 |
8:25 |
151 149-151 |
1271 |
1/4 |
1.38 |
10:44 |
59 |
7:53 |
145 144-148 |
1143 |
0/5 |
1.50 |
11:40 |
56 |
7:29 |
146 143-151 |
1092 |
2/1 |
1.63 |
12:38 |
58 |
7:42 |
151 149-152 |
1163 |
3/0 |
1.75 |
13:41 |
1:03 |
8:24 |
151 150-152 |
1267 |
4/0 |
1.88 |
14:42 |
1:01 |
8:08 |
149 148-151 |
1211 |
1/0 |
2.00 |
15:42 |
1:00 |
8:01 |
146 145-147 |
1171 |
3/3 |
2.13 |
16:48 |
1:06 |
8:47 |
144 143-146 |
1265 |
1/0 |
2.25 |
17:52 |
1:04 |
8:31 |
143 142-144 |
1219 |
0/3 |
2.38 |
18:57 |
1:05 |
8:44 |
143 142-144 |
1249 |
1/2 |
2.50 |
19:54 |
57 |
7:33 |
142 141-143 |
1072 |
0/2 |
2.63 |
20:57 |
1:03 |
8:26 |
145 144-146 |
1222 |
4/0 |
2.75 |
21:58 |
1:01 |
8:07 |
145 143-146 |
1178 |
0/6 |
2.88 |
22:52 |
54 |
7:13 |
144 137-148 |
1038 |
0/4 |
3.00 |
23:49 |
57 |
7:35 |
147 144-150 |
1115 |
1/1 |
3.02 |
23:58 |
9 |
8:05 |
150 150-150 |
1213 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
43.33% |
More |
800m |
3:41 |
7:24 |
48.15% |
More |
1km |
4:39 |
7:28 |
50.26% |
More |
Mile |
7:36 |
7:36 |
52.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
54.06 |
5km |
24:42 |
7:57 |
54.76 |
5M |
40:54 |
8:11 |
53.73 |
10km |
51:30 |
8:17 |
53.20 |
10M |
1:25:16 |
8:32 |
52.63 |
Half |
1:53:32 |
8:40 |
52.10 |
20M |
2:57:47 |
8:53 |
51.91 |
Mara |
3:56:42 |
9:02 |
52.03 |
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