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Sat 21st Apr 2012 at 9:00am by Pagesmith

Run > Race
  • Time
    24:45
  • Miles
    3.11
  • Min/mi
    7:57
  • Pacing
    87.5%
  • WAVA
    56.87
  • Cals
    522
  • BPM
    169
  • %MHR
    91.2
  • B/mi
    1342
  • Asc(m)
    20
  • Surface
    Trail

Notes & Comments

Got the strategy wrong. Due to the mass start went off fast to get away from the crowd but legs weren't there. Considering I did 20 mile run last Saturday and intervals on Thursday not so bad but could have probably done 90 seconds quicker with a bit of rest. Lastly 15 second rest time was too short should have kept to 30 seconds. I will try again in a few weeks.

Split Summary

====

1) - 0.6m - 4:00(6:41/m) - 164bpm avge - 175bpm max - 97cal

2) - 0.02m - 15(12:57/m) - 173bpm avge - 174bpm max - 5cal

3) - 0.53m - 4:00(7:29/m) - 171bpm avge - 173bpm max - 88cal

4) - 0.02m - 15(14:48/m) - 173bpm avge - 173bpm max - 5cal

5) - 0.51m - 4:00(7:52/m) - 170bpm avge - 174bpm max - 84cal

6) - 0.02m - 15(14:17/m) - 171bpm avge - 173bpm max - 5cal

7) - 0.49m - 4:00(8:06/m) - 170bpm avge - 175bpm max - 82cal

8) - 0.02m - 15(15:55/m) - 172bpm avge - 173bpm max - 4cal

9) - 0.46m - 4:00(8:46/m) - 170bpm avge - 178bpm max - 76cal

10) - 0.02m - 15(12:53/m) - 172bpm avge - 178bpm max - 5cal

11) - 0.43m - 3:30(8:09/m) - 171bpm avge - 176bpm max - 71cal

Heart Rate Zone Summary

====

HR Zone: 51-145bpm (Sub 70%): 2.8%

HR Zone: 145-152bpm (71-75%): 0.8%

HR Zone: 152-158bpm (76-80%): 0.3%

HR Zone: 158-165bpm (81-85%): 1.8%

HR Zone: 165-172bpm (86-90%): 60.1%

HR Zone: 172-178bpm (91-95%): 34.3%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 3.1%

Pace Zone: 6:00-6:19/mile: 1.8%

Pace Zone: 6:20-6:39/mile: 4.9%

Pace Zone: 6:40-6:59/mile: 9.6%

Pace Zone: 7:00-7:19/mile: 11.9%

Pace Zone: 7:20-7:39/mile: 10.4%

Pace Zone: 7:40-7:59/mile: 11.9%

Pace Zone: 8:00-8:19/mile: 10.1%

Pace Zone: 8:20-8:39/mile: 10.1%

Pace Zone: 8:40-8:59/mile: 5.4%

Pace Zone: 9:00-9:19/mile: 4.7%

Pace Zone: 9:20-9:39/mile: 2.1%

Pace Zone: 10:00-10:19/mile: 1.6%
4:00 15 4:00 15 4:00 15 4:00 15 4:00 15 3:30

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.
0.13 47 47 6:13 138 108-164 858 0/0
0.25 1:35 49 6:30 167 164-169 1085 0/0
0.38 2:27 51 6:51 171 169-172 1171 0/0
0.50 3:18 52 6:53 172 171-173 1184 0/0
0.63 4:18 1:00 7:57 173 170-175 1377 0/0
0.75 5:17 59 7:56 168 167-169 1331 0/0
0.88 6:12 54 7:15 171 170-172 1239 0/0
1.00 7:08 56 7:27 173 172-173 1288 0/0
1.13 8:03 56 7:26 172 171-173 1278 0/0
1.25 9:07 1:04 8:32 170 167-173 1451 0/0
1.38 10:08 1:00 8:04 168 167-170 1354 0/0
1.50 11:09 1:01 8:07 169 168-171 1372 0/0
1.63 12:06 58 7:41 171 170-172 1313 0/0
1.75 13:10 1:04 8:30 170 166-174 1445 0/0
1.88 14:12 1:02 8:13 168 166-171 1381 0/0
2.00 15:12 1:00 7:59 171 170-172 1366 0/0
2.13 16:14 1:02 8:19 171 170-174 1421 0/0
2.25 17:24 1:10 9:22 170 166-173 1592 0/0
2.38 18:30 1:05 8:43 167 166-169 1456 0/0
2.50 19:35 1:05 8:44 170 168-172 1484 0/0
2.63 20:41 1:06 8:45 172 170-174 1506 0/0
2.75 21:52 1:11 9:28 170 165-178 1608 0/0
2.88 22:52 1:00 8:02 172 168-173 1383 0/0
3.00 23:55 1:03 8:27 170 168-172 1437 0/0
3.11 24:45 50 7:31 174 171-176 1307 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 178 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:46 6:46 61.95
    5km 24:43 7:57 56.83
    5M 42:36 8:31 53.65
    10km 54:37 8:47 52.19
    10M 1:34:06 9:25 49.67
    Half 2:08:08 9:47 48.10
    20M 3:27:52 10:24 46.31
    Mara 4:43:03 10:48 45.42
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