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Sun 5th Apr 2009 at 9:00am by Bob!

Run > Race
  • Good
  • breezy
  • warm
  • Time
    3:10:02
  • Miles
    20.00
  • Min/mi
    9:30
  • Pacing
    89.5%
  • WAVA
    53.77
  • Cals
    2846
  • BPM
    151
  • %MHR
    68.2
  • B/mi
    1432
  • Asc(m)
    622
  • Surface
    Road

Notes & Comments

Worthing 20 <p>

4 x 5 mile laps. Ran first 3 laps at approx 10 min mile pace. Last 5 miles were planned as Marathon pace (8.30 to 8.40), breeze was against along the front for first mile and a half, but I reaped the benefit on the 3rd mile of the lap with an 8.13, average pace for the last 5 was 8.34 <p>

loo stops on mile 6, 11 & 16 <p>

Split Summary

==== <br>
1) - 1m - 9:17(9:17/m) - 141bpm avge - 151bpm max - 139cal <br>
2) - 1m - 9:47(9:47/m) - 144bpm avge - 148bpm max - 143cal <br>
3) - 1m - 9:56(9:56/m) - 144bpm avge - 150bpm max - 143cal <br>
4) - 1m - 9:46(9:46/m) - 148bpm avge - 152bpm max - 143cal <br>
5) - 1m - 9:56(9:56/m) - 147bpm avge - 151bpm max - 143cal <br>
6) - 1m - 10:44(10:44/m) - 145bpm avge - 153bpm max - 140cal <br>
7) - 1m - 9:54(9:54/m) - 147bpm avge - 152bpm max - 143cal <br>
8) - 1m - 9:32(9:32/m) - 147bpm avge - 151bpm max - 142cal <br>
9) - 1m - 9:57(9:57/m) - 145bpm avge - 150bpm max - 143cal <br>
10) - 1m - 9:42(9:42/m) - 146bpm avge - 150bpm max - 143cal <br>
11) - 1m - 10:05(10:05/m) - 147bpm avge - 151bpm max - 141cal <br>
12) - 1m - 9:44(9:44/m) - 150bpm avge - 153bpm max - 143cal <br>
13) - 1m - 9:34(9:34/m) - 149bpm avge - 154bpm max - 141cal <br>
14) - 1m - 9:31(9:31/m) - 150bpm avge - 153bpm max - 142cal <br>
15) - 1m - 9:26(9:26/m) - 152bpm avge - 160bpm max - 142cal <br>
16) - 1m - 9:06(9:06/m) - 159bpm avge - 163bpm max - 141cal <br>
17) - 1m - 8:38(8:38/m) - 163bpm avge - 167bpm max - 142cal <br>
18) - 1m - 8:13(8:13/m) - 165bpm avge - 167bpm max - 143cal <br>
19) - 1m - 8:27(8:27/m) - 164bpm avge - 166bpm max - 142cal <br>
20) - 1m - 8:27(8:27/m) - 165bpm avge - 167bpm max - 142cal <p>
21) - 0.04m - 18(7:25/m) - 165bpm avge - 165bpm max - 5cal

Heart Rate Zone Summary

==== <br>
HR Zone: 56-151bpm (Sub 70%): 72.1% <br>
HR Zone: 151-158bpm (71-75%): 5.1% <br>
HR Zone: 158-165bpm (76-80%): 14% <br>
HR Zone: 165-172bpm (81-85%): 8.8% <p>

Pace Zone Summary

==== <br>
Pace Zone: 7:20-7:39/mile: 1.2% <br>
Pace Zone: 7:40-7:59/mile: 2.8% <br>
Pace Zone: 8:00-8:19/mile: 6% <br>
Pace Zone: 8:20-8:39/mile: 7.3% <br>
Pace Zone: 8:40-8:59/mile: 10.5% <br>
Pace Zone: 9:00-9:19/mile: 11.6% <br>
Pace Zone: 9:20-9:39/mile: 17.3% <br>
Pace Zone: 9:40-9:59/mile: 16.1% <br>
Pace Zone: 10:00-10:19/mile: 10.5% <br>
Pace Zone: 10:20-10:39/mile: 6.7% <br>
Pace Zone: 10:40-10:59/mile: 3.4% <br>
Pace Zone: 11:00-11:19/mile: 1.5% <p>
9:17 9:47 9:56 9:46 9:56 10:44 9:54 9:32 9:57 9:42 10:05 9:44 9:34 9:31 9:26 9:06 8:38 8:13 8:27 8:27 18

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Multigraph

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  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 9:15 9:15 9:15 140 90-150 1296 0/0
2.00 19:04 9:49 9:49 144 141-146 1413 0/0
3.00 29:01 9:56 9:56 144 139-149 1431 0/0
4.00 38:47 9:46 9:46 148 142-151 1446 0/0
5.00 48:43 9:56 9:56 147 142-151 1460 0/0
6.00 59:27 10:44 10:44 145 130-153 1557 0/0
7.00 1:09:22 9:55 9:55 147 140-152 1458 0/0
8.00 1:18:53 9:32 9:32 148 143-151 1410 0/0
9.00 1:28:51 9:57 9:57 145 141-150 1443 0/0
10.00 1:38:33 9:43 9:43 146 142-150 1418 0/0
11.00 1:48:38 10:04 10:04 147 137-151 1480 0/0
12.00 1:58:22 9:45 9:45 150 146-153 1461 0/0
13.00 2:07:57 9:34 9:34 149 145-154 1426 0/0
14.00 2:17:27 9:30 9:30 150 144-153 1426 0/0
15.00 2:26:53 9:26 9:26 152 147-160 1433 0/0
16.00 2:35:58 9:06 9:06 159 151-162 1446 0/0
17.00 2:44:35 8:37 8:37 163 159-167 1403 0/0
18.00 2:52:50 8:15 8:15 165 162-167 1360 0/0
19.00 3:01:17 8:28 8:28 164 159-166 1388 0/0
20.00 3:09:44 8:27 8:27 164 162-166 1386 0/0
20.03 3:10:01 17 8:15 165 165-165 1361 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 167 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 7:58 41.69% More
    800m 4:00 8:02 48.51% More
    1km 5:01 8:04 50.35% More
    Mile 8:10 8:10 52.53% More
    5k 26:00 8:22 56.19% More
    5 miles 42:49 8:34 55.56% More
    10k 54:23 8:45 54.63% More
    10 miles 1:31:08 9:07 53.89% More
    Half 2:01:18 9:16 53.57% More
    20 miles 3:09:43 9:29 53.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:57 5:57 72.15
    5km 22:04 7:06 66.20
    5M 38:15 7:39 62.20
    10km 49:11 7:55 60.41
    10M 1:25:16 8:32 57.59
    Half 1:56:31 8:54 55.34
    20M 3:10:02 9:30 53.77
    Mara 4:19:40 9:55 52.47

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