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Sat 17th Sep 2011 at 8:00am by Smugbloke

Run > Race
  • breezy
  • Time
    2:11:08
  • Miles
    17.05
  • Min/mi
    7:41
  • Pacing
    93.5%
  • WAVA
    61.88
  • Cals
    1813
  • BPM
    178
  • %MHR
    93.7
  • B/mi
    1369
  • Asc(m)
    183
  • Surface
    Road

Notes & Comments

RNR 2011 stage 1: Kings Lynn to Hunstanton
Split Summary

====

1) - 1m - 7:08(7:08/m) - 156bpm avge - 166bpm max - 92cal

2) - 1m - 7:47(7:47/m) - 157bpm avge - 168bpm max - 105cal

3) - 1m - 8:12(8:12/m) - 149bpm avge - 186bpm max - 105cal

4) - 1m - 7:35(7:35/m) - 155bpm avge - 178bpm max - 99cal

5) - 1m - 7:42(7:42/m) - 156bpm avge - 174bpm max - 96cal

6) - 1m - 8:12(8:12/m) - 178bpm avge - 225bpm max - 107cal

7) - 1m - 7:45(7:45/m) - 204bpm avge - 236bpm max - 102cal

8) - 1m - 7:43(7:43/m) - 190bpm avge - 235bpm max - 101cal

9) - 1m - 7:57(7:57/m) - 162bpm avge - 169bpm max - 111cal

10) - 1m - 7:44(7:44/m) - 158bpm avge - 171bpm max - 102cal

11) - 1m - 7:48(7:48/m) - 164bpm avge - 190bpm max - 102cal

12) - 1m - 7:40(7:40/m) - 181bpm avge - 218bpm max - 108cal

13) - 1m - 7:42(7:42/m) - 184bpm avge - 213bpm max - 113cal

14) - 1m - 7:46(7:46/m) - 185bpm avge - 211bpm max - 118cal

15) - 1m - 7:16(7:16/m) - 176bpm avge - 215bpm max - 110cal

16) - 1m - 7:17(7:17/m) - 212bpm avge - 248bpm max - 114cal

17) - 1m - 7:35(7:35/m) - 182bpm avge - 224bpm max - 124cal

18) - 0.05m - 20(6:54/m) - 185bpm avge - 188bpm max - 4cal

Heart Rate Zone Summary

====

HR Zone: 48-147bpm (Sub 70%): 2.6%

HR Zone: 147-154bpm (71-75%): 8%

HR Zone: 154-161bpm (76-80%): 17.4%

HR Zone: 161-168bpm (81-85%): 13.1%

HR Zone: 168-175bpm (86-90%): 7.7%

HR Zone: 175-182bpm (91-95%): 12.6%

HR Zone: 182-189bpm (96-100%): 10.2%

HR Zone: undefined: 28.3%

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 1.5%

Pace Zone: 6:20-6:39/mile: 3.3%

Pace Zone: 6:40-6:59/mile: 6.6%

Pace Zone: 7:00-7:19/mile: 15.9%

Pace Zone: 7:20-7:39/mile: 22.6%

Pace Zone: 7:40-7:59/mile: 19.3%

Pace Zone: 8:00-8:19/mile: 13.9%

Pace Zone: 8:20-8:39/mile: 7.3%

Pace Zone: 8:40-8:59/mile: 3.4%

Pace Zone: 9:00-9:19/mile: 1.7%
7:08 7:47 8:12 7:35 7:42 8:12 7:45 7:43 7:57 7:44 7:48 7:40 7:42 7:46 7:16 7:17 7:35 20

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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.
0.50 3:31 3:31 7:02 146 96-166 1026 0/0
1.00 7:09 3:38 7:16 160 148-166 1162 0/0
1.50 11:05 3:56 7:51 158 152-168 1241 0/0
2.00 14:55 3:51 7:42 157 148-167 1209 0/0
2.50 19:01 4:06 8:12 153 140-186 1254 0/0
3.00 23:07 4:06 8:12 150 146-154 1230 0/0
3.50 27:03 3:55 7:51 153 145-165 1200 0/0
4.00 30:43 3:40 7:20 160 149-178 1174 0/0
4.50 34:26 3:43 7:27 159 147-174 1184 0/0
5.00 38:25 3:59 7:57 156 144-170 1240 0/0
5.50 42:33 4:08 8:16 169 153-196 1396 0/0
6.00 46:36 4:04 8:07 191 151-225 1552 0/0
6.50 50:36 4:00 7:59 195 159-230 1557 0/0
7.00 54:21 3:46 7:31 208 177-236 1564 0/0
7.50 58:08 3:46 7:32 218 194-235 1643 0/0
8.00 1:02:04 3:56 7:52 166 150-233 1307 0/0
8.50 1:06:09 4:05 8:11 162 158-169 1324 0/0
9.00 1:10:05 3:56 7:53 161 155-166 1269 0/0
9.50 1:14:00 3:55 7:49 159 156-162 1244 0/0
10.00 1:17:50 3:50 7:40 158 139-171 1211 0/0
10.50 1:21:45 3:55 7:50 163 158-173 1278 0/0
11.00 1:25:38 3:53 7:45 167 155-190 1295 0/0
11.50 1:29:21 3:43 7:26 186 159-218 1383 0/0
12.00 1:33:20 3:59 7:58 182 170-203 1450 0/0
12.50 1:37:17 3:57 7:55 186 170-213 1472 0/0
13.00 1:41:03 3:46 7:31 184 169-207 1384 0/0
13.50 1:44:56 3:53 7:46 190 177-206 1476 0/0
14.00 1:48:48 3:52 7:45 183 174-211 1418 0/0
14.50 1:52:27 3:39 7:17 175 164-188 1276 0/0
15.00 1:56:05 3:38 7:16 183 169-212 1331 0/0
15.50 1:59:42 3:37 7:14 211 173-248 1526 0/0
16.00 2:03:22 3:40 7:20 213 177-246 1561 0/0
16.50 2:07:18 3:56 7:52 184 170-224 1446 0/0
17.00 2:10:57 3:39 7:18 183 176-197 1337 0/0
17.05 2:11:16 19 6:50 184 182-187 1258 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    178 avge / 248 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:29 6:29 62.77
    5km 21:34 6:56 64.16
    5M 35:44 7:09 62.93
    10km 44:59 7:14 62.36
    10M 1:14:29 7:27 62.18
    Half 1:39:10 7:34 61.28
    20M 2:35:18 7:46 62.01
    Mara 3:26:46 7:54 62.10

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