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Sun 11th Mar 2012 at 9:00am by Jock Itch
Run > Race
Good
-
Time
2:22:07
-
Miles
20.04
-
Min/mi
7:05
-
Pacing
94%
-
WAVA
66.16
-
Cals
2378
-
BPM
162
-
%MHR
85.2
-
B/mi
1148
-
Asc(m)
1146
-
Surface
Road
Notes & Comments
Finchley 20. Expected it to hurt given lack of high mileage but was pretty comfrtable. Neg split of 4 mins.
Split Summary
====
1) - 1m - 7:20(7:20/m) - 170bpm avge - 208bpm max - 116cal
2) - 1m - 7:16(7:16/m) - 167bpm avge - 192bpm max - 119cal
3) - 1m - 7:25(7:25/m) - 152bpm avge - 160bpm max - 120cal
4) - 1m - 7:32(7:32/m) - 151bpm avge - 159bpm max - 119cal
5) - 1m - 7:28(7:28/m) - 154bpm avge - 161bpm max - 120cal
6) - 1m - 7:04(7:04/m) - 155bpm avge - 161bpm max - 118cal
7) - 1m - 7:04(7:04/m) - 154bpm avge - 161bpm max - 119cal
8) - 1m - 7:17(7:17/m) - 154bpm avge - 160bpm max - 119cal
9) - 1m - 7:11(7:11/m) - 159bpm avge - 164bpm max - 118cal
10) - 1m - 7:17(7:17/m) - 158bpm avge - 165bpm max - 119cal
11) - 1m - 7:03(7:03/m) - 156bpm avge - 162bpm max - 119cal
12) - 1m - 7:01(7:01/m) - 161bpm avge - 165bpm max - 119cal
13) - 1m - 6:51(6:51/m) - 163bpm avge - 172bpm max - 119cal
14) - 1m - 7:01(7:01/m) - 166bpm avge - 170bpm max - 119cal
15) - 1m - 6:51(6:51/m) - 167bpm avge - 173bpm max - 119cal
16) - 1m - 6:53(6:53/m) - 167bpm avge - 171bpm max - 118cal
17) - 1m - 6:48(6:48/m) - 168bpm avge - 173bpm max - 119cal
18) - 1m - 6:52(6:52/m) - 169bpm avge - 173bpm max - 118cal
19) - 1m - 6:58(6:58/m) - 171bpm avge - 175bpm max - 119cal
20) - 1m - 6:44(6:44/m) - 172bpm avge - 179bpm max - 118cal
21) - 0.04m - 13(5:15/m) - 178bpm avge - 179bpm max - 4cal
Heart Rate Zone Summary
====
HR Zone: 48-147bpm (Sub 70%): 1.7%
HR Zone: 147-155bpm (71-75%): 18.9%
HR Zone: 155-162bpm (76-80%): 29.3%
HR Zone: 162-169bpm (81-85%): 25.6%
HR Zone: 169-176bpm (86-90%): 20.6%
HR Zone: 176-183bpm (91-95%): 2.7%
HR Zone: 183-190bpm (96-100%): 0.7%
HR Zone: undefined: 0.5%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.3%
Pace Zone: 5:40-5:59/mile: 4.6%
Pace Zone: 6:00-6:19/mile: 6.5%
Pace Zone: 6:20-6:39/mile: 11.9%
Pace Zone: 6:40-6:59/mile: 15.2%
Pace Zone: 7:00-7:19/mile: 17.2%
Pace Zone: 7:20-7:39/mile: 16.2%
Pace Zone: 7:40-7:59/mile: 8.9%
Pace Zone: 8:00-8:19/mile: 5.8%
Pace Zone: 8:20-8:39/mile: 3.7%
Pace Zone: 8:40-8:59/mile: 1.9%
Pace Zone: 9:00-9:19/mile: 1.1%
7:20 7:16 7:25 7:32 7:28 7:04 7:04 7:17 7:11 7:17 7:03 7:01 6:51 7:01 6:51 6:53 6:48 6:52 6:58 6:44 13
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Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
7:19 |
7:19 |
7:19 |
167 74-206 |
1223 |
0/0 |
| 2.00 |
14:35 |
7:16 |
7:16 |
167 148-192 |
1213 |
0/0 |
| 3.00 |
22:00 |
7:25 |
7:25 |
152 139-160 |
1128 |
0/0 |
| 4.00 |
29:32 |
7:32 |
7:32 |
151 145-159 |
1136 |
0/0 |
| 5.00 |
37:00 |
7:28 |
7:28 |
154 146-160 |
1149 |
0/0 |
| 6.00 |
44:03 |
7:04 |
7:04 |
155 148-161 |
1094 |
0/0 |
| 7.00 |
51:07 |
7:04 |
7:04 |
155 148-161 |
1096 |
0/0 |
| 8.00 |
58:25 |
7:17 |
7:17 |
154 148-160 |
1122 |
0/0 |
| 9.00 |
1:05:35 |
7:11 |
7:11 |
159 151-164 |
1142 |
0/0 |
| 10.00 |
1:12:52 |
7:16 |
7:16 |
158 149-164 |
1149 |
0/0 |
| 11.00 |
1:19:55 |
7:03 |
7:03 |
157 149-162 |
1108 |
0/0 |
| 12.00 |
1:26:56 |
7:01 |
7:01 |
161 154-165 |
1129 |
0/0 |
| 13.00 |
1:33:47 |
6:51 |
6:51 |
163 157-169 |
1116 |
0/0 |
| 14.00 |
1:40:48 |
7:01 |
7:01 |
166 160-169 |
1165 |
0/0 |
| 15.00 |
1:47:38 |
6:51 |
6:51 |
167 161-173 |
1143 |
0/0 |
| 16.00 |
1:54:31 |
6:52 |
6:52 |
167 160-171 |
1148 |
0/0 |
| 17.00 |
2:01:19 |
6:48 |
6:48 |
168 162-173 |
1143 |
0/0 |
| 18.00 |
2:08:11 |
6:52 |
6:52 |
169 163-173 |
1160 |
0/0 |
| 19.00 |
2:15:09 |
6:58 |
6:58 |
171 163-175 |
1191 |
0/0 |
| 20.00 |
2:21:53 |
6:44 |
6:44 |
172 165-179 |
1159 |
0/0 |
| 20.04 |
2:22:07 |
14 |
5:45 |
179 178-179 |
1029 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:26 |
5:47 |
54.27% |
More |
| 800m |
3:17 |
6:36 |
54.96% |
More |
| 1km |
4:04 |
6:33 |
58.31% |
More |
| Mile |
6:41 |
6:41 |
61.14% |
More |
| 5k |
21:11 |
6:49 |
64.84% |
More |
| 5 miles |
34:11 |
6:50 |
65.30% |
More |
| 10k |
42:31 |
6:51 |
65.45% |
More |
| 10 miles |
1:08:58 |
6:54 |
66.12% |
More |
| Half |
1:31:25 |
6:59 |
66.30% |
More |
| 20 miles |
2:21:44 |
7:05 |
66.20% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:08 |
6:08 |
66.61 |
| 5km |
20:08 |
6:29 |
68.19 |
| 5M |
33:09 |
6:38 |
67.33 |
| 10km |
41:38 |
6:42 |
66.85 |
| 10M |
1:08:34 |
6:51 |
66.51 |
| Half |
1:31:01 |
6:57 |
66.05 |
| 20M |
2:21:49 |
7:05 |
66.16 |
| Mara |
3:08:13 |
7:11 |
66.55 |
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