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Sun 18th Nov 2012 at 10:00am by Nellers

Run > Coaching
  • Amazing
  • cold
  • Time
    3:01:26
  • Miles
    13.20
  • Min/mi
    13:45
  • Pacing
    81.5%
  • WAVA
    33.74
  • Cals
    1297
  • BPM
    126
  • %MHR
    70.2
  • B/mi
    1736
  • Asc(m)
    512
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 11:54(11:54/m) - 126bpm avge - 139bpm max - 114cal

2) - 1m - 11:47(11:47/m) - 126bpm avge - 140bpm max - 115cal

3) - 1m - 12:14(12:14/m) - 130bpm avge - 139bpm max - 114cal

4) - 1m - 12:45(12:45/m) - 131bpm avge - 147bpm max - 105cal

5) - 1m - 13:32(13:32/m) - 126bpm avge - 140bpm max - 110cal

6) - 1m - 12:37(12:37/m) - 125bpm avge - 136bpm max - 109cal

7) - 1m - 13:32(13:32/m) - 123bpm avge - 134bpm max - 101cal

8) - 1m - 13:25(13:25/m) - 127bpm avge - 152bpm max - 98cal

9) - 1m - 15:02(15:02/m) - 124bpm avge - 137bpm max - 86cal

10) - 1m - 14:32(14:32/m) - 125bpm avge - 137bpm max - 87cal

11) - 1m - 14:12(14:12/m) - 128bpm avge - 138bpm max - 86cal

12) - 1m - 15:41(15:41/m) - 123bpm avge - 132bpm max - 80cal

13) - 1m - 15:19(15:19/m) - 125bpm avge - 134bpm max - 76cal

14) - 0.2m - 4:54(24:41/m) - 129bpm avge - 151bpm max - 16cal

Heart Rate Zone Summary

====

HR Zone: 47-146bpm (Sub 70%): 99.2%

HR Zone: 146-153bpm (71-75%): 0.8%

Pace Zone Summary

====

Pace Zone: 9:40-9:59/mile: 1.1%

Pace Zone: 10:00-10:19/mile: 1.4%

Pace Zone: 10:20-10:39/mile: 3.9%

Pace Zone: 10:40-10:59/mile: 4.1%

Pace Zone: 11:00-11:19/mile: 6.6%

Pace Zone: 11:20-11:39/mile: 7.1%

Pace Zone: 11:40-11:59/mile: 5.3%

Pace Zone: 12:00-12:19/mile: 5.7%

Pace Zone: 12:20-12:39/mile: 5.9%

Pace Zone: 12:40-12:59/mile: 5.5%

Pace Zone: 13:00-13:19/mile: 4.4%

Pace Zone: 13:20-13:39/mile: 5.2%

Pace Zone: 13:40-13:59/mile: 3.8%

Pace Zone: 14:00-14:19/mile: 2.2%

Pace Zone: 14:20-14:39/mile: 2.9%

Pace Zone: 14:40-14:59/mile: 3.1%

Pace Zone: 15:00-15:19/mile: 1.6%
11:54 11:47 12:14 12:45 13:32 12:37 13:32 13:25 15:02 14:32 14:12 15:41 15:19 4:54

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.
0.50 5:54 5:54 11:49 124 100-133 1465 0/0
1.00 11:51 5:56 11:53 128 115-135 1521 0/0
1.50 17:41 5:50 11:41 124 102-133 1448 0/0
2.00 23:39 5:58 11:55 129 108-140 1537 0/0
2.50 30:03 6:24 12:48 128 113-137 1639 0/0
3.00 35:53 5:50 11:41 132 118-139 1541 0/0
3.50 42:13 6:20 12:40 133 109-147 1686 0/0
4.00 48:38 6:24 12:49 130 117-136 1666 0/0
4.50 54:44 6:06 12:12 129 119-139 1575 0/0
5.00 1:02:10 7:26 14:52 124 111-133 1843 0/0
5.50 1:08:32 6:22 12:44 125 109-131 1591 0/0
6.00 1:14:48 6:17 12:33 125 114-136 1569 0/0
6.50 1:21:07 6:18 12:37 124 110-132 1564 0/0
7.00 1:28:19 7:12 14:24 123 109-134 1771 0/0
7.50 1:34:42 6:23 12:46 131 115-152 1673 0/0
8.00 1:41:44 7:02 14:04 125 107-134 1758 0/0
8.50 1:48:42 6:58 13:56 126 112-136 1757 0/0
9.00 1:56:48 8:05 16:11 123 110-137 1990 0/0
9.50 2:03:56 7:08 14:17 125 111-136 1784 0/0
10.00 2:11:18 7:21 14:43 124 109-137 1825 0/0
10.50 2:18:12 6:54 13:48 128 111-134 1767 0/0
11.00 2:25:30 7:18 14:37 128 113-139 1871 0/0
11.50 2:32:35 7:04 14:09 126 113-132 1783 0/0
12.00 2:41:13 8:38 17:16 121 105-131 2090 0/0
12.50 2:48:59 7:47 15:33 124 106-134 1929 0/0
13.00 2:56:30 7:30 15:01 127 122-134 1907 0/0
13.20 3:01:26 4:56 24:54 130 114-150 3238 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 152 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:36 10:27 30.03% More
    800m 5:40 11:25 31.81% More
    1km 7:09 11:30 33.01% More
    Mile 11:43 11:43 34.49% More
    5k 37:04 11:56 37.05% More
    5 miles 1:02:10 12:26 35.89% More
    10k 1:17:22 12:27 35.97% More
    10 miles 2:11:18 13:08 34.99% More
    Half 2:58:09 13:36 34.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:03 10:03 40.20
    5km 35:50 11:32 38.33
    5M 1:01:05 12:13 36.52
    10km 1:17:56 12:33 35.71
    10M 2:12:54 13:17 34.57
    Half 2:59:54 13:44 33.50
    20M 4:49:07 14:27 33.03
    Mara 6:31:22 14:56 32.54
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