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Sun 12th Feb 2012 at 10:00am by DavidC

Run > Race
  • cold
  • Time
    2:56:34
  • Miles
    20.04
  • Min/mi
    8:49
  • Pacing
    95.4%
  • WAVA
    56.08
  • Cals
    1403
  • BPM
    146
  • %MHR
    79.1
  • B/mi
    1290
  • Asc(m)
    738
  • Surface
    Road

Notes & Comments

Reading Road Runners Bramley 20 miles
------------------------------------------------

Split Summary

====

1) - 1m - 8:58(8:58/m) - 176bpm avge - 189bpm max - 104cal

2) - 1m - 8:54(8:54/m) - 146bpm avge - 171bpm max - 44cal

3) - 1m - 8:55(8:55/m) - 141bpm avge - 152bpm max - 62cal

4) - 1m - 8:53(8:53/m) - 145bpm avge - 151bpm max - 75cal

5) - 1m - 8:49(8:49/m) - 147bpm avge - 153bpm max - 79cal

6) - 1m - 8:57(8:57/m) - 150bpm avge - 157bpm max - 70cal

7) - 1m - 8:55(8:55/m) - 150bpm avge - 155bpm max - 74cal

8) - 1m - 8:49(8:49/m) - 149bpm avge - 158bpm max - 79cal

9) - 1m - 8:47(8:47/m) - 150bpm avge - 157bpm max - 68cal

10) - 1m - 8:46(8:46/m) - 147bpm avge - 156bpm max - 56cal

11) - 1m - 8:53(8:53/m) - 150bpm avge - 156bpm max - 80cal

12) - 1m - 8:47(8:47/m) - 147bpm avge - 163bpm max - 80cal

13) - 1m - 8:40(8:40/m) - 148bpm avge - 161bpm max - 69cal

14) - 1m - 8:49(8:49/m) - 151bpm avge - 162bpm max - 69cal

15) - 1m - 8:47(8:47/m) - 148bpm avge - 161bpm max - 74cal

16) - 1m - 8:48(8:48/m) - 143bpm avge - 166bpm max - 71cal

17) - 1m - 8:48(8:48/m) - 144bpm avge - 167bpm max - 39cal

18) - 1m - 8:50(8:50/m) - 143bpm avge - 161bpm max - 67cal

19) - 1m - 8:44(8:44/m) - 139bpm avge - 159bpm max - 56cal

20) - 1m - 8:33(8:33/m) - 141bpm avge - 164bpm max - 83cal

21) - 0.04m - 22(8:43/m) - 163bpm avge - 165bpm max - 4cal

Heart Rate Zone Summary

====

HR Zone: 60-148bpm (Sub 70%): 51.8%

HR Zone: 148-154bpm (71-75%): 29%

HR Zone: 154-160bpm (76-80%): 11.1%

HR Zone: 160-166bpm (81-85%): 4%

HR Zone: 166-173bpm (86-90%): 0.8%

HR Zone: 173-179bpm (91-95%): 2.2%

HR Zone: 179-185bpm (96-100%): 1%

HR Zone: undefined: 0.2%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.9%

Pace Zone: 7:40-7:59/mile: 4.4%

Pace Zone: 8:00-8:19/mile: 11.9%

Pace Zone: 8:20-8:39/mile: 22.7%

Pace Zone: 8:40-8:59/mile: 22.6%

Pace Zone: 9:00-9:19/mile: 17.5%

Pace Zone: 9:20-9:39/mile: 8.4%

Pace Zone: 9:40-9:59/mile: 4.1%

Pace Zone: 10:00-10:19/mile: 2.2%

Pace Zone: 10:20-10:39/mile: 1.1%
8:58 8:54 8:55 8:53 8:49 8:57 8:55 8:49 8:47 8:46 8:53 8:47 8:40 8:49 8:47 8:48 8:48 8:50 8:44 8:33 22
Roofus
Well Done Dave - my 20 miler is about half an hour longer than this - see 24/09/2011 :)

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 8:56 8:56 8:56 174 142-189 1554 0/0
2.00 17:50 8:54 8:54 146 122-171 1299 0/0
3.00 26:45 8:55 8:55 141 128-152 1257 0/0
4.00 35:38 8:53 8:53 145 135-151 1288 0/0
5.00 44:27 8:49 8:49 147 135-153 1297 0/0
6.00 53:24 8:57 8:57 149 139-157 1334 0/0
7.00 1:02:19 8:55 8:55 149 135-155 1328 0/0
8.00 1:11:09 8:49 8:49 149 139-158 1314 0/0
9.00 1:19:56 8:47 8:47 150 143-157 1317 0/0
10.00 1:28:41 8:46 8:46 147 129-156 1288 0/0
11.00 1:37:34 8:53 8:53 149 133-156 1322 0/0
12.00 1:46:21 8:47 8:47 145 118-163 1275 0/0
13.00 1:55:01 8:40 8:40 148 122-161 1282 0/0
14.00 2:03:50 8:49 8:49 149 119-162 1315 0/0
15.00 2:12:37 8:47 8:47 146 121-161 1281 0/0
16.00 2:21:25 8:48 8:48 142 118-166 1249 0/0
17.00 2:30:13 8:48 8:48 144 127-166 1267 0/0
18.00 2:39:03 8:50 8:50 140 94-161 1236 0/0
19.00 2:47:47 8:44 8:44 137 107-159 1196 0/0
20.00 2:56:19 8:33 8:33 139 122-164 1187 0/0
20.04 2:56:42 23 9:38 162 159-165 1561 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 189 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 40.09% More
    800m 4:12 8:27 45.37% More
    1km 5:16 8:28 47.60% More
    Mile 8:31 8:31 50.58% More
    5k 26:59 8:41 53.29% More
    5 miles 43:40 8:44 53.62% More
    10k 54:24 8:45 53.71% More
    10 miles 1:27:31 8:45 54.77% More
    Half 1:54:50 8:46 55.51% More
    20 miles 2:56:17 8:49 56.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 65.38
    5km 22:49 7:21 63.01
    5M 38:28 7:42 60.86
    10km 48:50 7:52 59.83
    10M 1:22:20 8:14 58.22
    Half 1:50:44 8:27 57.10
    20M 2:56:11 8:49 56.08
    Mara 3:56:57 9:03 55.72
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