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Sun 6th Dec 2009 at 8:00am by supersquirrel

Run > Race
  • rain
  • windy
  • Time
    5:36:24
  • Miles
    29.14
  • Min/mi
    11:33
  • Pacing
    68.2%
  • WAVA
    42.55
  • Cals
    3954
  • BPM
    149
  • %MHR
    87
  • B/mi
    1717
  • Asc(m)
    2360
  • Surface
    Trail

Notes & Comments

Split Summary

====

1) - 1m - 9:55(9:55/m) - 141bpm avge - 167bpm max - 139cal

2) - 1m - 8:53(8:53/m) - 158bpm avge - 164bpm max - 141cal

3) - 1m - 10:24(10:24/m) - 163bpm avge - 168bpm max - 141cal

4) - 1m - 8:52(8:52/m) - 161bpm avge - 167bpm max - 146cal

5) - 1m - 9:08(9:08/m) - 162bpm avge - 169bpm max - 145cal

6) - 1m - 9:34(9:34/m) - 163bpm avge - 171bpm max - 140cal

7) - 1m - 10:06(10:06/m) - 159bpm avge - 169bpm max - 142cal

8) - 1m - 10:54(10:54/m) - 160bpm avge - 169bpm max - 138cal

9) - 1m - 9:53(9:53/m) - 152bpm avge - 160bpm max - 140cal

10) - 1m - 11:36(11:36/m) - 150bpm avge - 162bpm max - 135cal

11) - 1m - 10:32(10:32/m) - 150bpm avge - 161bpm max - 140cal

12) - 1m - 10:07(10:07/m) - 151bpm avge - 173bpm max - 143cal

13) - 1m - 11:38(11:38/m) - 149bpm avge - 158bpm max - 137cal

14) - 1m - 12:07(12:07/m) - 147bpm avge - 158bpm max - 127cal

15) - 1m - 11:28(11:28/m) - 145bpm avge - 157bpm max - 141cal

16) - 1m - 12:06(12:06/m) - 143bpm avge - 155bpm max - 143cal

17) - 1m - 10:30(10:30/m) - 147bpm avge - 153bpm max - 143cal

18) - 1m - 10:43(10:43/m) - 150bpm avge - 160bpm max - 146cal

19) - 1m - 11:50(11:50/m) - 148bpm avge - 157bpm max - 139cal

20) - 1m - 14:55(14:55/m) - 140bpm avge - 149bpm max - 122cal

21) - 1m - 17:05(17:05/m) - 139bpm avge - 151bpm max - 116cal

22) - 1m - 15:20(15:20/m) - 143bpm avge - 154bpm max - 117cal

23) - 1m - 10:18(10:18/m) - 147bpm avge - 153bpm max - 139cal

24) - 1m - 12:05(12:05/m) - 142bpm avge - 152bpm max - 138cal

25) - 1m - 11:16(11:16/m) - 137bpm avge - 149bpm max - 135cal

26) - 1m - 14:09(14:09/m) - 142bpm avge - 152bpm max - 125cal

27) - 1m - 13:28(13:28/m) - 145bpm avge - 155bpm max - 128cal

28) - 1m - 12:22(12:22/m) - 149bpm avge - 158bpm max - 129cal

29) - 1m - 13:29(13:29/m) - 144bpm avge - 159bpm max - 125cal

30) - 0.14m - 1:43(12:18/m) - 155bpm avge - 160bpm max - 14cal

Heart Rate Zone Summary

====

HR Zone: 65-146bpm (Sub 70%): 37.8%

HR Zone: 146-152bpm (71-75%): 23.2%

HR Zone: 152-158bpm (76-80%): 16.5%

HR Zone: 158-164bpm (81-85%): 15.6%

HR Zone: 164-169bpm (86-90%): 6.6%

HR Zone: 169-175bpm (91-95%): 0.2%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.3%

Pace Zone: 7:40-7:59/mile: 1.7%

Pace Zone: 8:00-8:19/mile: 2.8%

Pace Zone: 8:20-8:39/mile: 2.9%

Pace Zone: 8:40-8:59/mile: 2.9%

Pace Zone: 9:00-9:19/mile: 4.5%

Pace Zone: 9:20-9:39/mile: 5.4%

Pace Zone: 9:40-9:59/mile: 5.9%

Pace Zone: 10:00-10:19/mile: 7.2%

Pace Zone: 10:20-10:39/mile: 7.7%

Pace Zone: 10:40-10:59/mile: 7.3%

Pace Zone: 11:00-11:19/mile: 6.3%

Pace Zone: 11:20-11:39/mile: 5%

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

Pace Zone: 12:00-12:19/mile: 3.4%

Pace Zone: 12:20-12:39/mile: 1.8%

Pace Zone: 12:40-12:59/mile: 1.5%

Pace Zone: 13:00-13:19/mile: 1.7%
9:55 8:53 10:24 8:52 9:08 9:34 10:06 10:54 9:53 11:36 10:32 10:07 11:38 12:07 11:28 12:06 10:30 10:43 11:50 14:55 17:05 15:20 10:18 12:05 11:16 14:09 13:28 12:22 13:29 1:43

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 9:55 9:55 9:55 139 79-167 1379 0/0
2.00 18:48 8:53 8:53 157 145-164 1394 0/0
3.00 29:11 10:23 10:23 163 160-168 1694 0/0
4.00 38:03 8:52 8:52 161 154-167 1428 0/0
5.00 47:12 9:08 9:08 162 157-168 1480 0/0
6.00 56:45 9:34 9:34 163 152-171 1559 0/0
7.00 1:06:51 10:06 10:06 159 143-169 1605 0/0
8.00 1:17:45 10:54 10:54 160 149-169 1743 0/0
9.00 1:27:37 9:53 9:53 152 140-160 1502 0/0
10.00 1:39:14 11:36 11:36 150 139-162 1741 0/0
11.00 1:49:46 10:32 10:32 150 129-161 1581 0/0
12.00 1:59:54 10:08 10:08 151 136-170 1529 0/0
13.00 2:11:32 11:38 11:38 149 138-158 1733 0/0
14.00 2:23:39 12:07 12:07 148 136-158 1794 0/0
15.00 2:35:07 11:28 11:28 145 138-157 1663 0/0
16.00 2:47:13 12:06 12:06 143 106-154 1729 0/0
17.00 2:57:42 10:30 10:30 147 137-153 1543 0/0
18.00 3:08:26 10:43 10:43 150 138-160 1608 0/0
19.00 3:20:16 11:50 11:50 147 137-157 1740 0/0
20.00 3:35:11 14:55 14:55 140 122-149 2089 0/0
21.00 3:52:16 17:05 17:05 139 115-151 2375 0/0
22.00 4:07:36 15:20 15:20 143 128-154 2192 0/0
23.00 4:17:54 10:18 10:18 147 128-153 1514 0/0
24.00 4:29:58 12:04 12:04 142 118-152 1714 0/0
25.00 4:41:15 11:17 11:17 137 120-149 1545 0/0
26.00 4:55:24 14:09 14:09 142 121-152 2008 0/0
27.00 5:08:51 13:27 13:27 145 127-155 1951 0/0
28.00 5:21:13 12:22 12:22 149 131-158 1842 0/0
29.00 5:34:42 13:29 13:29 144 127-159 1941 0/0
29.14 5:36:26 1:44 12:04 155 153-160 1871 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 173 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:28 42.38% More
    800m 4:02 8:06 45.25% More
    1km 5:04 8:09 47.31% More
    Mile 8:27 8:27 48.79% More
    5k 28:12 9:05 49.05% More
    5 miles 45:56 9:11 48.97% More
    10k 58:09 9:22 48.24% More
    10 miles 1:39:05 9:54 46.40% More
    Half 2:12:32 10:07 46.11% More
    20 miles 3:34:58 10:45 44.02% More
    Mara 4:57:43 11:22 42.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:08 6:08 67.18
    5km 23:34 7:35 58.70
    5M 41:27 8:17 54.27
    10km 53:40 8:38 52.27
    10M 1:34:26 9:27 48.69
    Half 2:10:09 9:56 46.57
    20M 3:35:08 10:45 43.98
    Mara 4:56:29 11:19 42.61

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