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Sat 2nd Nov 2013 at 8:00am by Tizer

Run > Race
  • Time
    4:12:20
  • Miles
    31.40
  • Min/mi
    8:02
  • Pacing
    63%
  • WAVA
    60.40
  • Cals
    2999
  • BPM
    152
  • %MHR
    83
  • B/mi
    1220
  • Asc(m)
    732
  • Hillscore
    52
  • Surface
    Road

Notes & Comments

3 comments
GO33 - first and last attempt at anything over marathon pace. Felt more like a Sunday long run for alot of the race but by 26 miles if I had have gone any faster I'd probably have walked some of the last few.

Weather was awful for the last 8 miles and took hours to get a heat in me

If I was to do it again, I'd probably have a different strategy but I wont so...yeah

HR was pretty much 82% of max for the majority of the race

Imported from file

Split Summary
===
1) 1m - 8:56(8:56/m) 181/206bpm 21cal
2) 1m - 8:06(8:06/m) 175/206bpm 44cal
3) 1m - 7:44(7:44/m) 151/168bpm 117cal
4) 1m - 7:34(7:34/m) 138/151bpm 98cal
5) 1m - 7:23(7:23/m) 143/153bpm 100cal
6) 1m - 7:42(7:42/m) 151/158bpm 114cal
7) 1m - 7:47(7:47/m) 145/151bpm 109cal
8) 1m - 9:42(9:42/m) 146/155bpm 129cal
9) 1m - 7:41(7:41/m) 150/153bpm 111cal
10) 1m - 7:40(7:40/m) 149/152bpm 108cal
11) 1m - 7:53(7:53/m) 149/154bpm 108cal
12) 1m - 7:01(7:01/m) 146/154bpm 84cal
13) 1m - 7:08(7:08/m) 145/155bpm 79cal
14) 1m - 7:10(7:10/m) 145/148bpm 82cal
15) 1m - 9:11(9:11/m) 157/164bpm 135cal
16) 1m - 8:39(8:39/m) 150/160bpm 106cal
17) 1m - 10:11(10:11/m) 149/155bpm 117cal
18) 1m - 7:42(7:42/m) 154/158bpm 105cal
19) 1m - 7:07(7:07/m) 151/161bpm 88cal
20) 1m - 9:24(9:24/m) 145/160bpm 88cal
21) 1m - 7:21(7:21/m) 152/154bpm 95cal
22) 1m - 7:31(7:31/m) 151/153bpm 93cal
23) 1m - 7:39(7:38/m) 147/152bpm 75cal
24) 1m - 8:02(8:02/m) 150/156bpm 92cal
25) 1m - 8:10(8:10/m) 152/156bpm 101cal
26) 1m - 8:37(8:37/m) 150/157bpm 93cal
27) 1m - 7:37(7:37/m) 152/155bpm 92cal
28) 1m - 7:47(7:47/m) 152/157bpm 96cal
29) 1m - 7:55(7:55/m) 152/154bpm 92cal
30) 1m - 8:37(8:37/m) 152/158bpm 99cal
31) 1m - 8:14(8:14/m) 152/156bpm 96cal
32) 0.4m - 3:09(7:53/m) 151/154bpm 32cal

Speed Summary
===
Fastest 400m in 1:37
Fastest 800m in 3:18
Fastest 1km in 4:12
Fastest 1200m in 5:04
Fastest mile in 6:54

Pace Zone Summary
===
6:20-6:39/mile: 3.8%
6:40-6:59/mile: 7.4%
7:00-7:19/mile: 12.3%
7:20-7:39/mile: 14.3%
7:40-7:59/mile: 12.3%
8:00-8:19/mile: 9.2%
8:20-8:39/mile: 8%
8:40-8:59/mile: 5.3%
9:00-9:19/mile: 4.4%
9:20-9:39/mile: 3.3%
9:40-9:59/mile: 2.3%

Heart Rate Zone Summary
===
Sub-70% (141bpm): 9.9%
71-75% (141-148bpm): 25.6%
76-80% (148-155bpm): 47.2%
81-85% (155-162bpm): 7.5%
86-90% (162-169bpm): 2.4%
8:56 8:06 7:44 7:34 7:23 7:42 7:47 9:42 7:41 7:40 7:53 7:01 7:08 7:10 9:11 8:39 10:11 7:42 7:07 9:24 7:21 7:31 7:39 8:02 8:10 8:37 7:37 7:47 7:55 8:37 8:14 3:09
Hyperboy
Nice one Tizer:)
daviec
Good on you Tizer, that's some effort!
STOOSH
Well done, wish i could've hung on for a little longer as you look as if the last 6/7m are pretty steady!!

Pace

8% 8% 25% 47% 5% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 180 86-206 0 42/24
2.00 0 0 0 176 155-206 0 46/3
3.00 4:59 4:59 4:59 151 138-168 753 32/31
4.00 12:34 7:34 7:34 137 128-151 1037 9/67
5.00 19:56 7:22 7:22 143 128-155 1054 14/41
6.00 27:32 7:36 7:36 151 140-158 1147 13/12
7.00 35:35 8:04 8:04 145 139-151 1169 14/11
8.00 44:56 9:21 9:21 146 124-154 1365 58/0
9.00 52:36 7:40 7:40 150 145-153 1150 21/1
10.00 1:00:19 7:43 7:43 149 146-152 1149 29/4
11.00 1:08:08 7:49 7:49 149 143-154 1166 15/0
12.00 1:15:04 6:56 6:56 146 138-154 1011 0/67
13.00 1:22:17 7:13 7:13 144 137-155 1039 0/54
14.00 1:29:24 7:07 7:07 145 141-149 1031 0/24
15.00 1:38:43 9:19 9:19 157 144-164 1464 104/0
16.00 1:47:23 8:40 8:40 150 138-160 1299 27/2
17.00 1:57:25 10:03 10:03 148 142-155 1487 70/8
18.00 2:05:00 7:34 7:34 154 149-158 1166 14/1
19.00 2:12:07 7:07 7:07 151 144-161 1075 0/58
20.00 2:21:27 9:20 9:20 145 120-160 1353 3/26
21.00 2:28:46 7:19 7:19 152 150-154 1113 4/29
22.00 2:36:12 7:26 7:26 151 148-153 1123 1/22
23.00 2:43:51 7:39 7:39 146 139-152 1117 0/59
24.00 2:52:02 8:10 8:10 152 142-156 1242 13/9
25.00 3:00:05 8:03 8:03 152 145-155 1224 9/12
26.00 3:08:49 8:44 8:44 150 137-157 1311 25/17
27.00 3:16:28 7:39 7:39 152 146-156 1162 2/12
28.00 3:24:11 7:43 7:43 152 149-156 1173 3/13
29.00 3:32:11 8:01 8:01 152 148-154 1218 13/4
30.00 3:41:05 8:54 8:54 152 141-158 1352 39/18
31.00 3:49:04 7:59 7:59 152 146-156 1213 20/46
31.22 3:50:49 1:45 8:07 151 150-154 1226 0/9

Heart

152/161max
  • Show Beats/Mile

Elevation

Asc 732m, Range 233m, Flat prediction 4:05:31
Elevation Graph
Biggest Climbs (m) Min/mi
220 3.9% 8:58
164 2.3% 8:07
41 4.8% 8:45
25 2.0% 8:04
24 2.1% 8:46
21 5.0% 8:42
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:30 47.61% More
800m 3:18 6:37 53.85% More
1km 4:12 6:45 55.60% More
Mile 6:54 6:54 58.30% More
5k 21:58 7:04 61.59% More
5 miles 36:46 7:21 59.78% More
10k 45:58 7:24 59.60% More
10 miles 1:16:49 7:41 58.42% More
Half 1:42:28 7:49 58.20% More

Predictions

Dist Time Per Mile WAVA
1M 6:15 6:15 64.29
5km 21:06 6:47 64.11
5M 35:09 7:02 62.52
10km 44:23 7:09 61.73
10M 1:13:56 7:24 60.70
Half 1:38:47 7:32 59.88
20M 2:35:32 7:47 59.33
Mara 3:27:47 7:56 59.28
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