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Sat 18th Feb 2012 at 9:00am by Stephen McC

Run > Race
  • Not good
  • windy
  • cold
  • Time
    23:23
  • Miles
    3.12
  • Min/mi
    7:30
  • Pacing
    92.4%
  • WAVA
    59.42
  • Cals
    292
  • BPM
    172
  • %MHR
    94.9
  • B/mi
    1288
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:12(7:12/m) - 75cal - 161/181bpm - 8.34/11.99mph
2) 1m - 7:46(7:46/m) - 102cal - 176/182bpm - 7.72/10.31mph
3) 1m - 7:34(7:34/m) - 103cal - 178/181bpm - 7.94/10.33mph
4) 0.12m - 51(7:19/m) - 12cal - 182/183bpm - 8.21/9.91mph

Pace Zone Summary
===
Pace Zone: 5:00-5:19/m: 1%
Pace Zone: 5:40-5:59/m: 1.5%
Pace Zone: 6:00-6:19/m: 2.5%
Pace Zone: 6:20-6:39/m: 7.7%
Pace Zone: 6:40-6:59/m: 7.7%
Pace Zone: 7:00-7:19/m: 14.4%
Pace Zone: 7:20-7:39/m: 23%
Pace Zone: 7:40-7:59/m: 16.2%
Pace Zone: 8:00-8:19/m: 12.6%
Pace Zone: 8:20-8:39/m: 7.3%
Pace Zone: 8:40-8:59/m: 3.3%

Heart Rate Zone Summary
===
HR Zone: 55-143 (Sub-70%): 3.9%
HR Zone: 150-156 (76-80%): 1.8%
HR Zone: 156-162 (81-85%): 2.4%
HR Zone: 162-168 (86-90%): 7.1%
HR Zone: 168-175 (91-95%): 25.5%
HR Zone: 175-181 (96-100%): 55.9%

Max Speed
===
11.99mph
7:12 7:46 7:34 51

Map
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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.
0.13 56 56 7:26 113 63-150 839 0/0
0.25 1:51 55 7:21 156 149-160 1148 0/0
0.38 2:47 57 7:33 165 160-168 1245 0/0
0.50 3:41 54 7:09 168 167-171 1201 0/0
0.63 4:29 48 6:22 172 170-175 1095 0/0
0.75 5:22 53 7:08 173 170-180 1233 0/0
0.88 6:17 55 7:16 172 169-175 1250 0/0
1.00 7:12 55 7:19 174 171-181 1274 0/0
1.13 8:12 1:01 8:05 174 173-175 1407 0/0
1.25 9:10 58 7:42 174 173-176 1341 0/0
1.38 10:07 56 7:32 177 176-177 1332 0/0
1.50 10:58 52 6:53 178 177-180 1224 0/0
1.63 11:56 58 7:43 179 177-181 1382 0/0
1.75 12:56 1:00 8:03 177 176-178 1424 0/0
1.88 13:56 1:00 7:59 175 170-178 1396 0/0
2.00 14:58 1:02 8:13 174 172-175 1430 0/0
2.13 15:49 51 6:50 177 174-180 1210 0/0
2.25 16:48 59 7:51 179 177-180 1406 0/0
2.38 17:43 55 7:21 178 177-179 1310 0/0
2.50 18:41 57 7:38 177 176-178 1350 0/0
2.63 19:37 56 7:31 178 176-179 1338 0/0
2.75 20:34 57 7:36 177 176-179 1345 0/0
2.88 21:32 58 7:42 179 176-180 1379 0/0
3.00 22:31 1:00 7:58 180 179-181 1434 0/0
3.12 23:22 51 7:13 182 180-183 1312 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    172 avge / 183 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:42 47.20% More
    800m 3:28 6:58 52.55% More
    1km 4:28 7:11 53.34% More
    Mile 7:14 7:14 56.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:36 6:36 61.66
    5km 23:16 7:29 59.48
    5M 39:31 7:54 56.90
    10km 50:20 8:06 55.73
    10M 1:25:28 8:33 54.19
    Half 1:55:25 8:49 52.65
    20M 3:04:49 9:14 52.10
    Mara 4:09:35 9:32 51.45

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