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Sun 13th Sep 2009 at 7:00am by ktok

Run > Race
  • Time
    3:53:35
  • Miles
    26.22
  • Min/mi
    8:55
  • Pacing
    88.3%
  • WAVA
    52.38
  • Cals
    3640
  • BPM
    169
  • %MHR
    99
  • B/mi
    1508
  • Asc(m)
    1518
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 8:33(8:33/m) - 167bpm avge - 174bpm max - 137cal

2) - 1m - 8:40(8:40/m) - 169bpm avge - 176bpm max - 139cal

3) - 1m - 8:40(8:40/m) - 166bpm avge - 171bpm max - 139cal

4) - 1m - 8:48(8:48/m) - 165bpm avge - 168bpm max - 139cal

5) - 1m - 8:36(8:36/m) - 169bpm avge - 172bpm max - 139cal

6) - 1m - 8:22(8:22/m) - 169bpm avge - 173bpm max - 140cal

7) - 1m - 8:31(8:31/m) - 171bpm avge - 173bpm max - 142cal

8) - 1m - 8:25(8:25/m) - 169bpm avge - 172bpm max - 140cal

9) - 1m - 8:35(8:35/m) - 169bpm avge - 172bpm max - 142cal

10) - 1m - 8:26(8:26/m) - 170bpm avge - 173bpm max - 139cal

11) - 1m - 8:33(8:33/m) - 171bpm avge - 175bpm max - 139cal

12) - 1m - 8:30(8:30/m) - 170bpm avge - 173bpm max - 139cal

13) - 1m - 8:31(8:31/m) - 170bpm avge - 172bpm max - 138cal

14) - 1m - 8:32(8:32/m) - 171bpm avge - 173bpm max - 140cal

15) - 1m - 8:38(8:38/m) - 170bpm avge - 172bpm max - 138cal

16) - 1m - 8:43(8:43/m) - 170bpm avge - 172bpm max - 139cal

17) - 1m - 8:40(8:40/m) - 170bpm avge - 174bpm max - 139cal

18) - 1m - 8:36(8:36/m) - 170bpm avge - 172bpm max - 140cal

19) - 1m - 8:40(8:40/m) - 172bpm avge - 174bpm max - 139cal

20) - 1m - 8:43(8:43/m) - 174bpm avge - 176bpm max - 139cal

21) - 1m - 9:05(9:05/m) - 173bpm avge - 176bpm max - 138cal

22) - 1m - 9:44(9:44/m) - 171bpm avge - 176bpm max - 135cal

23) - 1m - 9:58(9:58/m) - 165bpm avge - 172bpm max - 134cal

24) - 1m - 10:02(10:02/m) - 166bpm avge - 172bpm max - 132cal

25) - 1m - 9:53(9:53/m) - 166bpm avge - 175bpm max - 132cal

26) - 1m - 9:57(9:57/m) - 167bpm avge - 174bpm max - 132cal

27) - 0.36m - 3:16(9:05/m) - 172bpm avge - 177bpm max - 51cal

Heart Rate Zone Summary

====

HR Zone: 50-152bpm (Sub 70%): 0.6%

HR Zone: 152-159bpm (71-75%): 2.7%

HR Zone: 159-166bpm (76-80%): 7.9%

HR Zone: 166-173bpm (81-85%): 81.7%

HR Zone: 173-181bpm (86-90%): 7.2%

Pace Zone Summary

====

Pace Zone: 7:00-7:19/mile: 1.1%

Pace Zone: 7:20-7:39/mile: 1.9%

Pace Zone: 7:40-7:59/mile: 6.2%

Pace Zone: 8:00-8:19/mile: 13.4%

Pace Zone: 8:20-8:39/mile: 23%

Pace Zone: 8:40-8:59/mile: 20.5%

Pace Zone: 9:00-9:19/mile: 14.3%

Pace Zone: 9:20-9:39/mile: 6.7%

Pace Zone: 9:40-9:59/mile: 2.9%

Pace Zone: 10:00-10:19/mile: 1.9%
8:33 8:40 8:40 8:48 8:36 8:22 8:31 8:25 8:35 8:26 8:33 8:30 8:31 8:32 8:38 8:43 8:40 8:36 8:40 8:43 9:05 9:44 9:58 10:02 9:53 9:57 3:16

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 8:31 8:31 8:31 167 142-173 1423 0/0
2.00 17:11 8:40 8:40 169 164-176 1463 0/0
3.00 25:51 8:40 8:40 166 163-171 1438 0/0
4.00 34:39 8:48 8:48 165 159-168 1453 0/0
5.00 43:14 8:36 8:36 169 165-172 1452 0/0
6.00 51:37 8:22 8:22 169 166-173 1414 0/0
7.00 1:00:07 8:31 8:31 171 168-173 1455 0/0
8.00 1:08:32 8:25 8:25 169 166-172 1422 0/0
9.00 1:17:07 8:35 8:35 169 167-172 1450 0/0
10.00 1:25:33 8:26 8:26 170 166-173 1434 0/0
11.00 1:34:06 8:33 8:33 171 166-175 1461 0/0
12.00 1:42:36 8:30 8:30 170 167-173 1446 0/0
13.00 1:51:07 8:31 8:31 170 168-172 1447 0/0
14.00 1:59:39 8:32 8:32 171 169-173 1459 0/0
15.00 2:08:17 8:38 8:38 170 167-172 1469 0/0
16.00 2:17:00 8:43 8:43 170 167-172 1481 0/0
17.00 2:25:42 8:41 8:41 170 166-174 1477 0/0
18.00 2:34:17 8:36 8:36 170 167-172 1461 0/0
19.00 2:42:57 8:40 8:40 172 169-173 1490 0/0
20.00 2:51:40 8:43 8:43 174 171-175 1516 0/0
21.00 3:00:45 9:05 9:05 173 169-176 1571 0/0
22.00 3:10:28 9:44 9:44 172 151-176 1673 0/0
23.00 3:20:26 9:58 9:58 165 148-172 1643 0/0
24.00 3:30:32 10:06 10:06 166 150-171 1676 0/0
25.00 3:40:25 9:53 9:53 167 152-175 1652 0/0
26.00 3:50:22 9:57 9:57 167 154-174 1661 0/0
26.36 5:34:45 1:44:23 4:46:10 172 168-177 49219 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 177 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:56 37.59% More
    800m 4:03 8:09 41.68% More
    1km 5:06 8:13 43.45% More
    Mile 8:20 8:20 46.19% More
    5k 26:11 8:26 49.86% More
    5 miles 42:17 8:27 50.36% More
    10k 52:39 8:28 50.61% More
    10 miles 1:24:59 8:30 51.83% More
    Half 1:51:50 8:32 52.13% More
    20 miles 2:51:35 8:35 53.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 58.60
    5km 22:41 7:18 57.56
    5M 38:10 7:38 55.79
    10km 48:24 7:47 55.05
    10M 1:21:25 8:09 54.10
    Half 1:49:23 8:21 52.89
    20M 2:53:43 8:41 52.77
    Mara 3:53:23 8:54 52.37
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