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Sat 23rd Jul 2011 at 9:00am by cerid

Run > Progressive
  • warm
  • Time
    22:00
  • Miles
    3.12
  • Min/mi
    7:03
  • Pacing
    89.3%
  • WAVA
    59.60
  • Cals
    412
  • BPM
    167
  • %MHR
    87.7
  • B/mi
    1175
  • Asc(m)
    289
  • Surface
    Road

Notes & Comments

Went out easy and increased the effort the whole way.

Split Summary

====

1) - 1m - 7:36(7:36/m) - 149bpm avge - 171bpm max - 131cal

2) - 1m - 6:56(6:56/m) - 172bpm avge - 178bpm max - 133cal

3) - 1m - 6:43(6:43/m) - 179bpm avge - 183bpm max - 133cal

4) - 0.12m - 45(6:27/m) - 181bpm avge - 183bpm max - 15cal

Pace Zone Summary

====

Pace Zone: 5:00-5:19/mile: 1.4%

Pace Zone: 5:20-5:39/mile: 2.9%

Pace Zone: 5:40-5:59/mile: 5.7%

Pace Zone: 6:00-6:19/mile: 9%

Pace Zone: 6:20-6:39/mile: 13.7%

Pace Zone: 6:40-6:59/mile: 15%

Pace Zone: 7:00-7:19/mile: 13.3%

Pace Zone: 7:20-7:39/mile: 11.2%

Pace Zone: 7:40-7:59/mile: 8%

Pace Zone: 8:00-8:19/mile: 5.6%

Pace Zone: 8:20-8:39/mile: 4%

Pace Zone: 8:40-8:59/mile: 3%

Pace Zone: 9:00-9:19/mile: 2.1%

Pace Zone: 9:20-9:39/mile: 2%
7:36 6:56 6:43 45

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.
0.13 1:11 1:11 9:27 121 74-143 1143 0/0
0.25 2:08 57 7:38 143 135-148 1093 0/0
0.38 3:10 1:02 8:15 147 144-151 1213 0/0
0.50 4:09 59 7:50 150 145-153 1174 0/0
0.63 5:07 58 7:43 155 150-159 1196 0/0
0.75 5:59 52 6:59 158 157-161 1103 0/0
0.88 6:50 51 6:51 162 159-167 1110 0/0
1.00 7:42 51 6:51 168 166-171 1151 0/0
1.13 8:34 52 6:58 169 167-172 1178 0/0
1.25 9:24 50 6:40 170 168-171 1135 0/0
1.38 10:18 54 7:10 171 168-173 1226 0/0
1.50 11:10 52 6:59 171 166-174 1195 0/0
1.63 12:03 53 7:03 168 166-169 1186 0/0
1.75 12:55 52 6:53 172 169-175 1183 0/0
1.88 13:46 51 6:48 176 175-178 1197 0/0
2.00 14:37 51 6:52 177 175-178 1215 0/0
2.13 15:29 52 6:53 177 176-178 1219 0/0
2.25 16:19 50 6:40 174 172-177 1161 0/0
2.38 17:09 50 6:43 177 176-178 1189 0/0
2.50 18:00 51 6:46 178 176-179 1206 0/0
2.63 18:50 50 6:40 181 179-182 1207 0/0
2.75 19:42 52 6:55 182 181-182 1260 0/0
2.88 20:32 50 6:40 182 182-183 1213 0/0
3.00 21:20 48 6:27 182 182-183 1173 0/0
3.12 22:06 46 6:29 181 179-183 1174 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 183 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 46.55% More
    800m 3:17 6:37 51.43% More
    1km 4:06 6:36 54.06% More
    Mile 6:39 6:39 57.83% More
    5k 21:52 7:02 59.73% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:20 6:20 60.76
    5km 21:54 7:03 59.62
    5M 36:51 7:22 57.78
    10km 46:45 7:31 56.99
    10M 1:18:41 7:52 55.98
    Half 1:45:44 8:04 54.71
    20M 2:47:59 8:24 54.57
    Mara 3:45:44 8:37 54.15
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