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Sat 23rd Feb 2013 at 2:00pm by daviec

Run > Cross Country
  • Amazing
  • Time
    47:02
  • Miles
    7.57
  • Min/mi
    6:13
  • Pacing
    90.1%
  • WAVA
    69.80
  • Cals
    984
  • BPM
    177
  • %MHR
    89.6
  • B/mi
    1097
  • Asc(m)
    149
  • Surface
    Grass

Notes & Comments

National XC at Callander park. Consistent lap splits from first to last. Happy with time, HR suggests I could have gone harder but I beat last year's time. Updated with official time from results, 47:02.

Split Summary

====

1) - 1m - 6:12(6:12/m) - 168bpm avge - 185bpm max - 130cal

2) - 1m - 6:15(6:15/m) - 181bpm avge - 185bpm max - 129cal

3) - 1m - 6:04(6:04/m) - 179bpm avge - 182bpm max - 132cal

4) - 1m - 6:19(6:19/m) - 179bpm avge - 186bpm max - 131cal

5) - 1m - 6:15(6:15/m) - 178bpm avge - 181bpm max - 129cal

6) - 1m - 6:15(6:15/m) - 176bpm avge - 180bpm max - 132cal

7) - 1m - 6:26(6:26/m) - 178bpm avge - 181bpm max - 130cal

8) - 0.57m - 3:36(6:18/m) - 179bpm avge - 186bpm max - 71cal

Heart Rate Zone Summary

====

HR Zone: 46-152bpm (Sub 70%): 1.7%

HR Zone: 152-159bpm (71-75%): 0.4%

HR Zone: 159-167bpm (76-80%): 1.7%

HR Zone: 167-174bpm (81-85%): 10.2%

HR Zone: 174-182bpm (86-90%): 75.8%

HR Zone: 182-189bpm (91-95%): 10.3%
6:12 6:15 6:04 6:19 6:15 6:15 6:26 3:36
Sunbed Athlete
Good to see you on Saturday mate! Stick in with the high mileage and you'll soon be onto a new level? Take care bud :)

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Multigraph

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  • 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.
0.25 1:40 1:40 6:40 143 79-167 954 0/0
0.50 3:01 1:21 5:25 171 167-177 927 0/0
0.75 4:32 1:31 6:03 176 174-177 1064 0/0
1.00 6:11 1:39 6:37 176 169-185 1165 0/0
1.25 7:45 1:33 6:13 181 179-185 1125 0/0
1.50 9:17 1:33 6:11 180 177-185 1114 0/0
1.75 10:50 1:32 6:10 182 181-183 1122 0/0
2.00 12:26 1:36 6:24 181 179-183 1158 0/0
2.25 14:03 1:37 6:27 177 172-180 1141 0/0
2.50 15:29 1:26 5:46 180 178-181 1037 0/0
2.75 17:05 1:36 6:23 180 179-182 1148 0/0
3.00 18:30 1:25 5:42 178 177-179 1014 0/0
3.25 20:01 1:31 6:05 178 177-179 1082 0/0
3.50 21:40 1:39 6:35 180 178-186 1184 0/0
3.75 23:14 1:34 6:15 181 178-184 1133 0/0
4.00 24:50 1:36 6:24 178 177-179 1138 0/0
4.25 26:22 1:32 6:09 176 173-179 1083 0/0
4.50 28:00 1:38 6:34 179 178-181 1174 0/0
4.75 29:37 1:36 6:25 178 176-179 1143 0/0
5.00 31:03 1:26 5:45 179 178-179 1031 0/0
5.25 32:38 1:35 6:19 178 177-180 1125 0/0
5.50 34:07 1:29 5:56 175 171-178 1039 0/0
5.75 35:42 1:35 6:21 173 171-176 1100 0/0
6.00 37:21 1:38 6:34 177 175-179 1162 0/0
6.25 38:57 1:36 6:23 180 177-181 1149 0/0
6.50 40:33 1:36 6:24 175 172-179 1121 0/0
6.75 42:05 1:33 6:10 178 177-180 1099 0/0
7.00 43:45 1:40 6:41 178 176-179 1191 0/0
7.25 45:21 1:35 6:22 177 174-179 1126 0/0
7.50 46:45 1:24 5:35 181 179-182 1011 0/0
7.57 47:22 37 8:47 183 182-186 1607 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    177 avge / 186 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:31 5:31 71.06
    5km 18:19 5:54 71.73
    5M 30:19 6:04 70.67
    10km 38:10 6:09 70.09
    10M 1:03:10 6:19 69.29
    Half 1:24:04 6:25 68.58
    20M 2:11:36 6:35 68.51
    Mara 2:55:10 6:41 68.79
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