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Sat 10th Mar 2012 at 10:00am by Maunders

Run > Long Run
  • Time
    3:13:40
  • Miles
    20.84
  • Min/mi
    9:18
  • Pacing
    70%
  • WAVA
    53.28
  • Cals
    2732
  • BPM
    159
  • %MHR
    85.1
  • B/mi
    1478
  • Asc(m)
    766
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 10:08(10:08/m) - 153bpm avge - 181bpm max - 129cal

2) - 1m - 11:41(11:41/m) - 164bpm avge - 172bpm max - 124cal

3) - 1m - 8:05(8:05/m) - 161bpm avge - 169bpm max - 131cal

4) - 1m - 9:00(9:01/m) - 162bpm avge - 168bpm max - 137cal

5) - 1m - 7:59(7:59/m) - 158bpm avge - 165bpm max - 137cal

6) - 1m - 9:51(9:52/m) - 160bpm avge - 167bpm max - 122cal

7) - 1m - 9:28(9:28/m) - 162bpm avge - 167bpm max - 135cal

8) - 1m - 7:18(7:18/m) - 156bpm avge - 168bpm max - 133cal

9) - 1m - 7:28(7:28/m) - 155bpm avge - 160bpm max - 137cal

10) - 1m - 7:13(7:13/m) - 162bpm avge - 167bpm max - 136cal

11) - 1m - 7:35(7:35/m) - 163bpm avge - 166bpm max - 136cal

12) - 1m - 12:56(12:56/m) - 166bpm avge - 170bpm max - 119cal

13) - 1m - 8:01(8:01/m) - 162bpm avge - 168bpm max - 135cal

14) - 1m - 8:11(8:11/m) - 153bpm avge - 165bpm max - 134cal

15) - 1m - 8:07(8:08/m) - 160bpm avge - 168bpm max - 137cal

16) - 1m - 9:40(9:40/m) - 164bpm avge - 170bpm max - 133cal

17) - 1m - 14:30(14:30/m) - 166bpm avge - 169bpm max - 105cal

18) - 1m - 10:37(10:38/m) - 164bpm avge - 172bpm max - 128cal

19) - 1m - 8:52(8:52/m) - 147bpm avge - 168bpm max - 135cal

20) - 1m - 9:13(9:13/m) - 147bpm avge - 162bpm max - 136cal

21) - 0.84m - 7:47(9:13/m) - 158bpm avge - 169bpm max - 113cal

Heart Rate Zone Summary

====

HR Zone: 57-148bpm (Sub 70%): 8.6%

HR Zone: 148-155bpm (71-75%): 12.7%

HR Zone: 155-161bpm (76-80%): 26.2%

HR Zone: 161-168bpm (81-85%): 45%

HR Zone: 168-174bpm (86-90%): 7.3%

HR Zone: 174-181bpm (91-95%): 0.2%

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 1.4%

Pace Zone: 6:20-6:39/mile: 3%

Pace Zone: 6:40-6:59/mile: 4.8%

Pace Zone: 7:00-7:19/mile: 7.9%

Pace Zone: 7:20-7:39/mile: 8.6%

Pace Zone: 7:40-7:59/mile: 8.9%

Pace Zone: 8:00-8:19/mile: 7.8%

Pace Zone: 8:20-8:39/mile: 7.1%

Pace Zone: 8:40-8:59/mile: 5.5%

Pace Zone: 9:00-9:19/mile: 5.1%

Pace Zone: 9:20-9:39/mile: 4.2%

Pace Zone: 9:40-9:59/mile: 3.2%

Pace Zone: 10:00-10:19/mile: 3.1%

Pace Zone: 10:20-10:39/mile: 2%

Pace Zone: 10:40-10:59/mile: 1.4%

Pace Zone: 11:00-11:19/mile: 2%

Pace Zone: 11:20-11:39/mile: 1.2%

Pace Zone: 12:20-12:39/mile: 1.3%
10:08 11:41 8:05 9:00 7:59 9:51 9:28 7:18 7:28 7:13 7:35 12:56 8:01 8:11 8:07 9:40 14:30 10:37 8:52 9:13 7:47

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 10:06 10:06 10:06 153 92-180 1547 0/0
2.00 21:48 11:42 11:42 164 153-172 1918 0/0
3.00 29:53 8:04 8:04 161 148-169 1300 0/0
4.00 38:53 9:00 9:00 162 156-168 1458 0/0
5.00 46:53 8:00 8:00 158 152-165 1265 0/0
6.00 56:44 9:50 9:50 160 153-167 1574 0/0
7.00 1:06:12 9:28 9:28 162 154-167 1533 0/0
8.00 1:13:29 7:18 7:18 156 148-168 1139 0/0
9.00 1:20:58 7:28 7:28 155 143-160 1158 0/0
10.00 1:28:11 7:13 7:13 162 156-167 1169 0/0
11.00 1:35:46 7:35 7:35 163 157-165 1236 0/0
12.00 1:48:40 12:53 12:53 166 145-170 2140 0/0
13.00 1:56:43 8:03 8:03 162 153-168 1305 0/0
14.00 2:04:53 8:10 8:10 152 127-165 1242 0/0
15.00 2:13:01 8:08 8:08 160 149-167 1302 0/0
16.00 2:22:42 9:40 9:40 163 149-170 1577 0/0
17.00 2:37:11 14:29 14:29 166 161-169 2403 0/0
18.00 2:47:48 10:38 10:38 163 146-172 1732 0/0
19.00 2:56:41 8:53 8:53 146 117-168 1296 0/0
20.00 3:05:56 9:15 9:15 147 127-162 1361 0/0
20.84 3:13:40 7:44 9:13 158 145-169 1455 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 181 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:32 49.45% More
    800m 3:19 6:40 56.46% More
    1km 4:12 6:46 58.04% More
    Mile 6:56 6:56 60.09% More
    5k 22:38 7:17 62.54% More
    5 miles 38:09 7:38 60.36% More
    10k 50:26 8:07 56.98% More
    10 miles 1:25:13 8:31 55.70% More
    Half 1:51:14 8:29 56.44% More
    20 miles 3:04:35 9:14 53.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 53.71
    5km 25:45 8:17 54.98
    5M 42:39 8:32 53.99
    10km 53:42 8:39 53.52
    10M 1:28:55 8:54 53.39
    Half 1:58:24 9:02 52.62
    20M 3:05:24 9:16 53.25
    Mara 4:06:51 9:25 53.33

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