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Sun 14th Mar 2010 at 10:00am by LS21

Run > Race
  • Good
  • windy
  • Time
    2:16:14
  • Miles
    20.00
  • Min/mi
    6:49
  • Pacing
    92.4%
  • WAVA
    66.07
  • Cals
    2635
  • BPM
    157
  • %MHR
    86.5
  • B/mi
    1072
  • Asc(m)
    882
  • Surface
    Road

Notes & Comments

Spen 20 - tough route in pretty breezy conditions. Ran first 13.5 miles with Steve Roebuck and Barnsley Runner off RW - very enjoyable (first 11 especially - 12-14 were hard work into the wind). Steve then cracked on for the last 6 as planned - we maintained pace. Pleased with the run - broadly at Mara pace but with a bit left in the tank. Bodes well for Stratford.

Split Summary

====

1) - 1m - 6:47(6:47/m) - 146bpm avge - 154bpm max - 129cal

2) - 1m - 7:32(7:32/m) - 156bpm avge - 164bpm max - 134cal

3) - 1m - 7:15(7:15/m) - 158bpm avge - 164bpm max - 134cal

4) - 1m - 6:40(6:40/m) - 157bpm avge - 163bpm max - 132cal

5) - 1m - 6:37(6:37/m) - 156bpm avge - 162bpm max - 131cal

6) - 1m - 6:38(6:38/m) - 156bpm avge - 163bpm max - 132cal

7) - 1m - 6:53(6:53/m) - 160bpm avge - 164bpm max - 133cal

8) - 1m - 6:49(6:49/m) - 159bpm avge - 164bpm max - 132cal

9) - 1m - 6:27(6:27/m) - 155bpm avge - 162bpm max - 130cal

10) - 1m - 7:23(7:23/m) - 160bpm avge - 163bpm max - 135cal

11) - 1m - 6:59(6:59/m) - 157bpm avge - 164bpm max - 131cal

12) - 1m - 7:01(7:01/m) - 158bpm avge - 165bpm max - 134cal

13) - 1m - 6:54(6:54/m) - 159bpm avge - 161bpm max - 131cal

14) - 1m - 6:40(6:40/m) - 158bpm avge - 163bpm max - 131cal

15) - 1m - 6:47(6:47/m) - 156bpm avge - 161bpm max - 132cal

16) - 1m - 6:43(6:43/m) - 156bpm avge - 160bpm max - 132cal

17) - 1m - 6:47(6:47/m) - 160bpm avge - 166bpm max - 131cal

18) - 1m - 6:48(6:48/m) - 161bpm avge - 165bpm max - 132cal

19) - 1m - 6:24(6:24/m) - 160bpm avge - 167bpm max - 132cal

20) - 0.98m - 6:12(6:19/m) - 165bpm avge - 171bpm max - 127cal
6:47 7:32 7:15 6:40 6:37 6:38 6:53 6:49 6:27 7:23 6:59 7:01 6:54 6:40 6:47 6:43 6:47 6:48 6:24 6:12

Map
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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 6:45 6:45 6:45 144 90-154 973 0/0
2.00 14:17 7:32 7:32 156 148-163 1175 0/0
3.00 21:32 7:15 7:15 158 151-164 1145 0/0
4.00 28:12 6:40 6:40 157 151-163 1048 0/0
5.00 34:49 6:37 6:37 156 150-162 1031 0/0
6.00 41:27 6:38 6:38 156 151-163 1035 0/0
7.00 48:20 6:53 6:53 159 151-164 1095 0/0
8.00 55:09 6:49 6:49 159 155-164 1084 0/0
9.00 1:01:37 6:27 6:27 155 148-162 1000 0/0
10.00 1:09:00 7:24 7:24 160 149-163 1183 0/0
11.00 1:15:59 6:58 6:58 157 152-163 1095 0/0
12.00 1:23:00 7:02 7:02 157 152-165 1104 0/0
13.00 1:29:54 6:54 6:54 159 156-161 1096 0/0
14.00 1:36:34 6:40 6:40 157 152-163 1046 0/0
15.00 1:43:21 6:47 6:47 156 150-161 1058 0/0
16.00 1:50:04 6:44 6:44 156 150-160 1049 0/0
17.00 1:56:51 6:47 6:47 160 151-166 1084 0/0
18.00 2:03:39 6:48 6:48 161 154-165 1095 0/0
19.00 2:10:04 6:25 6:25 160 156-167 1026 0/0
19.98 2:16:14 6:10 6:20 164 155-171 1038 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 171 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:52 50.81% More
    800m 3:01 6:03 56.15% More
    1km 3:47 6:05 59.08% More
    Mile 6:15 6:15 62.46% More
    5k 20:15 6:31 64.43% More
    5 miles 33:02 6:36 64.55% More
    10k 41:06 6:37 64.82% More
    10 miles 1:07:24 6:44 64.68% More
    Half 1:28:43 6:46 65.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 66.35
    5km 19:19 6:13 67.54
    5M 31:49 6:22 67.00
    10km 39:58 6:26 66.66
    10M 1:05:50 6:35 66.22
    Half 1:27:24 6:40 65.70
    20M 2:16:14 6:49 66.06
    Mara 3:00:51 6:54 66.63
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