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Sun 28th Aug 2011 at 10:00am by Generation X

Run > Race
  • Time
    46:21
  • Miles
    6.22
  • Min/mi
    7:27
  • Pacing
    95.3%
  • WAVA
    61.57
  • Cals
    994
  • BPM
    166
  • %MHR
    87.2
  • B/mi
    1235
  • Asc(m)
    236
  • Surface
    Mixed

Notes & Comments

Ellesmere 10k (gun time, with an allowance taken off for not stopping my Garmin at the finishing line). Great run - thought I might have gone off too fast but kept at a steady fast pace and actually felt I had a bit in hand in the last mile. PB by exactly a minute.

Split Summary

====

1) - 1m - 7:23(7:23/m) - 154bpm avge - 163bpm max - 153cal

2) - 1m - 7:27(7:27/m) - 165bpm avge - 169bpm max - 160cal

3) - 1m - 7:20(7:20/m) - 167bpm avge - 170bpm max - 158cal

4) - 1m - 7:26(7:26/m) - 167bpm avge - 171bpm max - 160cal

5) - 1m - 7:30(7:30/m) - 170bpm avge - 172bpm max - 160cal

6) - 1m - 7:35(7:35/m) - 171bpm avge - 175bpm max - 161cal

7) - 0.26m - 1:41(6:45/m) - 175bpm avge - 182bpm max - 42cal

Heart Rate Zone Summary

====

HR Zone: 45-147bpm (Sub 70%): 2.7%

HR Zone: 147-154bpm (71-75%): 1.4%

HR Zone: 154-161bpm (76-80%): 7.5%

HR Zone: 161-168bpm (81-85%): 46.7%

HR Zone: 168-176bpm (86-90%): 39%

HR Zone: 176-183bpm (91-95%): 2.6%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 4.2%

Pace Zone: 6:40-6:59/mile: 12.8%

Pace Zone: 7:00-7:19/mile: 21.3%

Pace Zone: 7:20-7:39/mile: 28.2%

Pace Zone: 7:40-7:59/mile: 16.6%

Pace Zone: 8:00-8:19/mile: 6.9%

Pace Zone: 8:20-8:39/mile: 2.6%

Pace Zone: 8:40-8:59/mile: 1.6%
7:23 7:27 7:20 7:26 7:30 7:35 1:41
WorkersPlaytime
Congratulations on smashing your 10k PB. A fantastic achievement :-)

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 1:53 1:53 7:33 133 86-155 1004 0/0
0.50 3:40 1:47 7:08 158 155-161 1126 0/0
0.75 5:31 1:51 7:23 161 159-162 1188 0/0
1.00 7:22 1:51 7:25 161 159-163 1195 0/0
1.25 9:14 1:52 7:26 163 161-164 1213 0/0
1.50 11:04 1:51 7:22 164 162-166 1209 0/0
1.75 12:58 1:53 7:33 167 164-169 1260 0/0
2.00 14:49 1:51 7:26 168 167-169 1248 0/0
2.25 16:36 1:47 7:07 167 164-169 1188 0/0
2.50 18:28 1:52 7:29 167 165-168 1248 0/0
2.75 20:21 1:53 7:32 168 166-169 1265 0/0
3.00 22:09 1:49 7:14 168 167-170 1216 0/0
3.25 23:56 1:47 7:08 167 166-169 1192 0/0
3.50 25:48 1:51 7:25 166 165-168 1232 0/0
3.75 27:44 1:56 7:43 168 166-170 1297 0/0
4.00 29:35 1:52 7:27 166 163-168 1237 0/0
4.25 31:30 1:55 7:40 169 168-169 1296 0/0
4.50 33:22 1:52 7:27 170 169-171 1265 0/0
4.75 35:15 1:53 7:34 170 170-171 1286 0/0
5.00 37:05 1:50 7:19 171 170-172 1251 0/0
5.25 39:00 1:55 7:40 169 168-171 1296 0/0
5.50 40:55 1:55 7:39 169 168-170 1292 0/0
5.75 42:48 1:53 7:31 171 170-172 1285 0/0
6.00 44:40 1:53 7:31 173 171-175 1301 0/0
6.25 46:22 1:42 6:46 177 175-182 1199 0/0
6.26 47:00 38 48:52 171 163-181 8356 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 182 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 47.42% More
    800m 3:30 7:02 53.13% More
    1km 4:25 7:07 55.20% More
    Mile 7:13 7:13 58.10% More
    5k 22:44 7:19 61.81% More
    5 miles 36:55 7:23 61.90% More
    10k 45:57 7:24 62.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:50 6:50 61.35
    5km 22:24 7:13 62.70
    5M 36:53 7:23 61.96
    10km 46:18 7:27 61.57
    10M 1:16:12 7:37 61.34
    Half 1:41:07 7:43 60.95
    20M 2:37:29 7:52 61.12
    Mara 3:28:56 7:58 61.53

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