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Sun 30th Aug 2009 at 7:00am by hellen

Run > Race
  • Time
    6:00:05
  • Miles
    32.56
  • Min/mi
    11:04
  • Pacing
    78.4%
  • WAVA
    48.49
  • Cals
    3326
  • BPM
    157
  • %MHR
    91.3
  • B/mi
    1736
  • Asc(m)
    1112
  • Surface
    Road

Notes & Comments

Boston 6 hour race (see blog), took it nice and steady. The longer laps are where I stopped for the loo or took walking breaks

Split Summary

====

1) - 1m - 10:32(10:32/m) - 154bpm avge - 169bpm max - 100cal

2) - 1m - 10:23(10:23/m) - 153bpm avge - 169bpm max - 103cal

3) - 1m - 10:22(10:22/m) - 154bpm avge - 164bpm max - 103cal

4) - 1m - 10:42(10:42/m) - 148bpm avge - 165bpm max - 103cal

5) - 1m - 10:47(10:47/m) - 151bpm avge - 162bpm max - 102cal

6) - 1m - 10:45(10:45/m) - 157bpm avge - 167bpm max - 101cal

7) - 1m - 10:33(10:33/m) - 155bpm avge - 165bpm max - 101cal

8) - 1m - 10:24(10:24/m) - 165bpm avge - 179bpm max - 103cal

9) - 1m - 10:27(10:27/m) - 156bpm avge - 170bpm max - 104cal

10) - 1m - 11:27(11:27/m) - 153bpm avge - 168bpm max - 101cal

11) - 1m - 10:31(10:31/m) - 156bpm avge - 168bpm max - 103cal

12) - 1m - 10:49(10:49/m) - 156bpm avge - 164bpm max - 102cal

13) - 1m - 11:51(11:51/m) - 152bpm avge - 168bpm max - 97cal

14) - 1m - 10:46(10:46/m) - 158bpm avge - 169bpm max - 104cal

15) - 1m - 10:48(10:48/m) - 154bpm avge - 163bpm max - 104cal

16) - 1m - 12:13(12:13/m) - 150bpm avge - 163bpm max - 98cal

17) - 1m - 10:54(10:54/m) - 157bpm avge - 164bpm max - 104cal

18) - 1m - 10:52(10:52/m) - 160bpm avge - 167bpm max - 104cal

19) - 1m - 12:29(12:29/m) - 153bpm avge - 165bpm max - 99cal

20) - 1m - 10:50(10:50/m) - 159bpm avge - 164bpm max - 103cal

21) - 1m - 12:16(12:16/m) - 153bpm avge - 162bpm max - 100cal

22) - 1m - 13:15(13:15/m) - 156bpm avge - 165bpm max - 109cal

23) - 1m - 11:02(11:02/m) - 156bpm avge - 166bpm max - 104cal

24) - 1m - 12:23(12:23/m) - 155bpm avge - 166bpm max - 99cal

25) - 1m - 11:05(11:05/m) - 160bpm avge - 167bpm max - 104cal

26) - 1m - 12:29(12:29/m) - 154bpm avge - 167bpm max - 99cal

27) - 1m - 10:58(10:58/m) - 162bpm avge - 172bpm max - 104cal

28) - 1m - 11:05(11:05/m) - 163bpm avge - 171bpm max - 101cal

29) - 1m - 10:50(10:50/m) - 165bpm avge - 172bpm max - 104cal

30) - 1m - 10:55(10:55/m) - 166bpm avge - 175bpm max - 102cal

31) - 1m - 10:36(10:36/m) - 168bpm avge - 176bpm max - 103cal

32) - 1m - 9:42(9:42/m) - 171bpm avge - 181bpm max - 101cal

33) - 0.57m - 5:06(8:56/m) - 172bpm avge - 181bpm max - 57cal

Heart Rate Zone Summary

====

HR Zone: 47-151bpm (Sub 70%): 17.1%

HR Zone: 151-158bpm (71-75%): 31.4%

HR Zone: 158-165bpm (76-80%): 38.5%

HR Zone: 165-173bpm (81-85%): 10.9%

HR Zone: 173-180bpm (86-90%): 2%

HR Zone: 180-188bpm (91-95%): 0.1%

Pace Zone Summary

====

Pace Zone: 8:40-8:59/mile: 1.5%

Pace Zone: 9:00-9:19/mile: 2.6%

Pace Zone: 9:20-9:39/mile: 4.5%

Pace Zone: 9:40-9:59/mile: 8%

Pace Zone: 10:00-10:19/mile: 12.8%

Pace Zone: 10:20-10:39/mile: 16%

Pace Zone: 10:40-10:59/mile: 16.1%

Pace Zone: 11:00-11:19/mile: 11.5%

Pace Zone: 11:20-11:39/mile: 7.7%

Pace Zone: 11:40-11:59/mile: 4.2%

Pace Zone: 12:00-12:19/mile: 2.4%

Pace Zone: 12:20-12:39/mile: 1.1%
10:32 10:23 10:22 10:42 10:47 10:45 10:33 10:24 10:27 11:27 10:31 10:49 11:51 10:46 10:48 12:13 10:54 10:52 12:29 10:50 12:16 13:15 11:02 12:23 11:05 12:29 10:58 11:05 10:50 10:55 10:36 9:42 5:06

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.
1.00 10:32 10:32 10:32 151 95-169 1591 0/0
2.00 20:55 10:23 10:23 153 146-169 1589 0/0
3.00 31:17 10:22 10:22 154 138-163 1596 0/0
4.00 41:59 10:42 10:42 148 131-163 1583 0/0
5.00 52:46 10:47 10:47 151 139-162 1629 0/0
6.00 1:03:32 10:46 10:46 157 143-167 1691 0/0
7.00 1:14:04 10:32 10:32 155 134-165 1633 0/0
8.00 1:24:29 10:24 10:24 165 147-178 1717 0/0
9.00 1:35:05 10:36 10:36 156 142-167 1654 0/0
10.00 1:46:23 11:18 11:18 153 128-168 1728 0/0
11.00 1:56:54 10:31 10:31 156 143-168 1642 0/0
12.00 2:07:44 10:50 10:50 155 144-164 1678 0/0
13.00 2:19:35 11:52 11:52 153 129-168 1815 0/0
14.00 2:30:21 10:46 10:46 158 150-169 1701 0/0
15.00 2:41:09 10:48 10:48 153 138-163 1652 0/0
16.00 2:53:22 12:14 12:14 149 128-163 1822 0/0
17.00 3:04:16 10:54 10:54 156 146-164 1700 0/0
18.00 3:15:09 10:53 10:53 159 151-167 1730 0/0
19.00 3:27:37 12:28 12:28 153 133-166 1907 0/0
20.00 3:38:28 10:51 10:51 159 148-164 1726 0/0
21.00 3:50:43 12:15 12:15 153 129-162 1875 0/0
22.00 4:03:58 13:15 13:15 156 141-165 2067 0/0
23.00 4:15:02 11:04 11:04 156 144-166 1727 0/0
24.00 4:27:25 12:23 12:23 155 138-166 1919 0/0
25.00 4:38:30 11:05 11:05 160 153-167 1772 0/0
26.00 4:50:57 12:28 12:28 155 137-166 1932 0/0
27.00 5:01:55 10:58 10:58 162 155-171 1776 0/0
28.00 5:13:02 11:07 11:07 163 156-170 1811 0/0
29.00 5:23:51 10:49 10:49 165 151-171 1784 0/0
30.00 5:34:45 10:55 10:55 166 153-175 1812 0/0
31.00 5:45:21 10:36 10:36 168 159-176 1780 0/0
32.00 5:55:03 9:42 9:42 171 162-181 1659 0/0
32.56 6:00:05 5:02 8:59 172 164-181 1545 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 181 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:31 39.51% More
    800m 4:24 8:51 42.91% More
    1km 5:36 9:00 44.14% More
    Mile 9:15 9:15 46.04% More
    5k 31:10 10:02 47.72% More
    5 miles 51:43 10:21 46.80% More
    10k 1:05:17 10:30 46.36% More
    10 miles 1:46:16 10:38 46.80% More
    Half 2:20:36 10:44 46.46% More
    20 miles 3:38:26 10:55 46.65% More
    Mara 4:52:41 11:10 46.07% More
    50k 5:44:20 11:05 47.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:47 6:47 62.75
    5km 24:44 7:58 60.13
    5M 42:32 8:30 56.90
    10km 54:30 8:46 55.53
    10M 1:33:45 9:23 53.05
    Half 2:07:32 9:44 50.87
    20M 3:26:36 10:20 49.32
    Mara 4:41:04 10:44 47.98
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