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Sun 22nd Apr 2012 at 9:00am by Nephi

Run > Race
  • Time
    3:43:38
  • Miles
    26.60
  • Min/mi
    8:24
  • Pacing
    94.1%
  • WAVA
    59.97
  • Cals
    3265
  • BPM
    163
  • %MHR
    82.5
  • B/mi
    1374
  • Asc(m)
    751
  • Surface
    Road

Notes & Comments

VLM
Managed to run every step for the 1st time and got a 25 min PB. Can't complain after calf injury meant March saw 7.5 miles of running total

overall: 6956
gender: 5716
category: 880
runner no: 28042
category: 45-49
HALF:01:49:22
finish time: 03:43:34

Split Summary
===
1) 1m - 8:33(8:33/m) - 119cal - 144/166bpm - 82/84rpm - 7.02/7.89mph
2) 1m - 8:25(8:25/m) - 127cal - 149/154bpm - 83/84rpm - 7.12/7.94mph
3) 1m - 7:55(7:55/m) - 119cal - 151/155bpm - 83/84rpm - 7.58/8.44mph
4) 1m - 7:56(7:56/m) - 124cal - 157/164bpm - 83/84rpm - 7.57/8.36mph
5) 1m - 8:07(8:07/m) - 132cal - 161/166bpm - 83/84rpm - 7.39/8.13mph
6) 1m - 8:15(8:15/m) - 132cal - 160/164bpm - 83/83rpm - 7.27/7.94mph
7) 1m - 8:10(8:10/m) - 128cal - 161/166bpm - 83/83rpm - 7.34/8.14mph
8) 1m - 8:07(8:07/m) - 126cal - 162/166bpm - 83/84rpm - 7.4/7.99mph
9) 1m - 8:08(8:08/m) - 124cal - 162/167bpm - 83/84rpm - 7.38/8.18mph
10) 1m - 8:15(8:15/m) - 113cal - 159/164bpm - 82/83rpm - 7.27/8.08mph
11) 1m - 8:24(8:24/m) - 104cal - 158/162bpm - 83/83rpm - 7.15/7.75mph
12) 1m - 8:19(8:19/m) - 113cal - 161/164bpm - 83/83rpm - 7.22/7.95mph
13) 1m - 8:22(8:22/m) - 110cal - 162/167bpm - 82/83rpm - 7.16/8.54mph
14) 1m - 8:17(8:17/m) - 107cal - 163/174bpm - 83/84rpm - 7.24/8.27mph
15) 1m - 8:29(8:29/m) - 103cal - 161/170bpm - 82/84rpm - 7.07/8.18mph
16) 1m - 8:29(8:29/m) - 109cal - 163/167bpm - 83/83rpm - 7.08/39.76mph
17) 1m - 8:26(8:26/m) - 113cal - 164/171bpm - 83/84rpm - 7.11/7.85mph
18) 1m - 8:33(8:33/m) - 119cal - 166/172bpm - 83/83rpm - 7.02/8.15mph
19) 1m - 8:52(8:52/m) - 110cal - 165/176bpm - 82/83rpm - 6.77/12.31mph
20) 1m - 8:08(8:08/m) - 109cal - 166/176bpm - 83/84rpm - 7.37/11.46mph
21) 1m - 8:46(8:46/m) - 125cal - 169/174bpm - 83/83rpm - 6.84/7.74mph
22) 1m - 8:50(8:50/m) - 135cal - 170/173bpm - 83/83rpm - 6.79/8.04mph
23) 1m - 8:49(8:49/m) - 135cal - 172/176bpm - 83/83rpm - 6.81/7.89mph
24) 1m - 8:46(8:46/m) - 144cal - 174/177bpm - 83/84rpm - 6.84/13.8mph
25) 1m - 8:51(8:51/m) - 147cal - 175/179bpm - 84/84rpm - 6.78/15.35mph
26) 1m - 8:29(8:29/m) - 147cal - 179/182bpm - 84/85rpm - 7.08/8.97mph
27) 0.6m - 4:57(8:12/m) - 91cal - 183/187bpm - 85/89rpm - 7.31/8.7mph

Pace Zone Summary
===
Pace Zone: 7:20-7:39/m: 3.8%
Pace Zone: 7:40-7:59/m: 13.2%
Pace Zone: 8:00-8:19/m: 25.5%
Pace Zone: 8:20-8:39/m: 27.6%
Pace Zone: 8:40-8:59/m: 17%
Pace Zone: 9:00-9:19/m: 7.7%
Pace Zone: 9:20-9:39/m: 1.8%

Heart Rate Zone Summary
===
HR Zone: 48-153 (Sub-70%): 11.1%
HR Zone: 153-161 (71-75%): 21.9%
HR Zone: 161-168 (76-80%): 41.8%
HR Zone: 168-176 (81-85%): 16.5%
HR Zone: 176-183 (86-90%): 7.7%

Cadence Zone Summary
===
Cadence Zone: 81-85/rpm: 98.8%

Max Speed
===
39.76mph
8:33 8:25 7:55 7:56 8:07 8:15 8:10 8:07 8:08 8:15 8:24 8:19 8:22 8:17 8:29 8:29 8:26 8:33 8:52 8:08 8:46 8:50 8:49 8:46 8:51 8:29 4:57

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 8:32 8:32 8:32 144 128-166 1229 0/0
2.00 16:57 8:25 8:25 149 144-154 1255 0/0
3.00 24:52 7:55 7:55 151 147-155 1195 0/0
4.00 32:48 7:56 7:56 157 149-164 1244 0/0
5.00 40:56 8:08 8:08 161 155-166 1310 0/0
6.00 49:11 8:15 8:15 160 156-164 1321 0/0
7.00 57:22 8:10 8:10 161 157-166 1316 0/0
8.00 1:05:28 8:07 8:07 162 157-166 1314 0/0
9.00 1:13:37 8:08 8:08 162 157-167 1318 0/0
10.00 1:21:51 8:15 8:15 159 157-164 1311 0/0
11.00 1:30:15 8:24 8:24 158 154-162 1326 0/0
12.00 1:38:33 8:19 8:19 161 156-164 1338 0/0
13.00 1:46:56 8:22 8:22 162 157-167 1357 0/0
14.00 1:55:13 8:17 8:17 163 157-174 1350 0/0
15.00 2:03:42 8:29 8:29 161 157-170 1367 0/0
16.00 2:12:11 8:29 8:29 163 159-167 1382 0/0
17.00 2:20:38 8:26 8:26 164 161-171 1384 0/0
18.00 2:29:10 8:33 8:33 166 161-172 1419 0/0
19.00 2:38:02 8:51 8:51 165 158-176 1462 0/0
20.00 2:46:10 8:08 8:08 166 162-176 1351 0/0
21.00 2:54:57 8:46 8:46 169 164-174 1483 0/0
22.00 3:03:47 8:50 8:50 170 164-173 1502 0/0
23.00 3:12:35 8:49 8:49 172 166-176 1516 0/0
24.00 3:21:22 8:46 8:46 174 168-177 1526 0/0
25.00 3:30:12 8:51 8:51 175 172-179 1548 0/0
26.00 3:38:41 8:29 8:29 179 173-182 1518 0/0
26.60 3:43:39 4:58 8:13 183 179-187 1504 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 187 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 45.91% More
    800m 3:49 7:42 48.95% More
    1km 4:47 7:41 51.13% More
    Mile 7:48 7:48 53.39% More
    5k 24:51 8:00 56.99% More
    5 miles 40:24 8:05 57.00% More
    10k 50:14 8:05 57.22% More
    10 miles 1:21:35 8:10 58.18% More
    Half 1:47:27 8:12 58.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 63.23
    5km 22:15 7:10 63.63
    5M 37:06 7:25 62.07
    10km 46:52 7:33 61.32
    10M 1:18:09 7:49 60.74
    Half 1:44:28 7:58 59.64
    20M 2:44:36 8:14 59.98
    Mara 3:40:01 8:24 59.83
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