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Fri 17th Jul 2009 at 7:00pm by Craig

Run > Race

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Time
37:30
Miles
6.12
Min/mi
6:08
Pacing
93.6%
WAVA
69.31
Cals
876
BPM
184
%MHR
93.5
B/mi
1128
Asc(m)
609
Hillscore
12
Surface
Road

Notes & Comments

Towpath 10k

Felt good at the start and aimed for a steady pace to hit 19 minutes at 5k. Hit 5k at 18.41, but my legs gave up at about 5 miles and I couldn't push the pace. I blame that on 14 miles on Wed. Still a good race and my best time over that course. Pretty even pacing as well.
13th out of 176

Split Summary

====

1) - 1m - 6:06(6:06/m) - 180bpm avge - 194bpm max - 139cal

2) - 1m - 6:03(6:03/m) - 183bpm avge - 189bpm max - 143cal

3) - 1m - 6:11(6:11/m) - 184bpm avge - 188bpm max - 143cal

4) - 1m - 6:11(6:11/m) - 185bpm avge - 189bpm max - 144cal

5) - 1m - 6:03(6:03/m) - 187bpm avge - 188bpm max - 147cal

6) - 1m - 6:10(6:10/m) - 187bpm avge - 188bpm max - 143cal

7) - 0.12m - 46(6:24/m) - 187bpm avge - 188bpm max - 17cal

Heart Rate Zone Summary

====

HR Zone: 50-152bpm (Sub 70%): 0.8%

HR Zone: 152-160bpm (71-75%): 0.2%

HR Zone: 160-167bpm (76-80%): 0.1%

HR Zone: 167-174bpm (81-85%): 2.4%

HR Zone: 174-181bpm (86-90%): 9.1%

HR Zone: 181-189bpm (91-95%): 83.8%

HR Zone: 189-196bpm (96-100%): 3.5%

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 2%

Pace Zone: 4:40-4:59/mile: 3.4%

Pace Zone: 5:00-5:19/mile: 6.9%

Pace Zone: 5:20-5:39/mile: 12.9%

Pace Zone: 5:40-5:59/mile: 15.9%

Pace Zone: 6:00-6:19/mile: 15.3%

Pace Zone: 6:20-6:39/mile: 13.4%

Pace Zone: 6:40-6:59/mile: 9.7%

Pace Zone: 7:00-7:19/mile: 6.2%

Pace Zone: 7:20-7:39/mile: 3.9%

Pace Zone: 7:40-7:59/mile: 2.8%

Pace Zone: 8:00-8:19/mile: 2.1%

Pace Zone: 8:20-8:39/mile: 1.1%

6:06 6:03 6:11 6:11 6:03 6:10 46

Multigraph

Pace
Elev
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:27	1:27	5:49	164 122-177	953	3/1
0.50	3:04	1:37	6:28	184 177-193	1189	2/3
0.75	4:35	1:31	6:05	184 178-192	1119	4/4
1.00	6:06	1:30	6:01	185 180-194	1113	8/0
1.25	7:38	1:32	6:08	184 181-189	1129	25/7
1.50	9:03	1:26	5:42	183 180-185	1044	10/22
1.75	10:35	1:32	6:09	184 182-186	1131	5/5
2.00	12:08	1:33	6:11	181 179-183	1120	8/6
2.25	13:39	1:31	6:03	182 180-184	1102	2/11
2.50	15:13	1:34	6:16	183 180-186	1147	12/0
2.75	16:42	1:29	5:58	185 184-188	1102	7/16
3.00	18:19	1:37	6:28	185 184-186	1196	8/8
3.25	19:57	1:37	6:29	187 185-189	1213	5/3
3.50	21:31	1:35	6:18	185 183-187	1166	11/6
3.75	23:03	1:32	6:06	185 183-187	1129	3/9
4.00	24:31	1:28	5:53	185 182-186	1087	8/9
4.25	26:02	1:31	6:05	186 185-187	1132	9/5
4.50	27:33	1:31	6:04	186 185-187	1129	11/9
4.75	29:01	1:28	5:52	187 186-188	1097	6/8
5.00	30:34	1:32	6:10	187 186-188	1152	27/10
5.25	32:06	1:32	6:07	186 185-188	1139	0/17
5.50	33:40	1:35	6:20	187 186-188	1183	0/8
5.75	35:14	1:33	6:13	187 185-188	1164	4/1
6.00	36:44	1:30	6:00	186 183-187	1116	2/3
6.12	37:31	47	6:28	187 186-188	1210	2/2

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
184 avge / 194 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
40	4.5%	6:05
27	11.2%	5:53
20	4.4%	6:11
16	3.6%	6:07
15	6.9%	6:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	51.25%	More
800m	2:55	5:53	57.68%	More
1km	3:40	5:53	60.23%	More
Mile	5:57	5:57	63.60%	More
5k	19:02	6:08	67.53%	More
5 miles	30:32	6:06	69.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:15	5:15	72.12
5km	17:58	5:47	71.53
5M	30:07	6:01	69.95
10km	38:07	6:08	69.26
10M	1:03:54	6:23	68.47
Half	1:25:40	6:32	67.15
20M	2:15:36	6:47	67.23
Mara	3:01:47	6:56	66.87

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