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Sun 3rd Mar 2013 at 8:00am by simonx98

Run > Race
  • cold
  • Time
    2:19:14
  • Miles
    20.00
  • Min/mi
    6:58
  • Pacing
    95.3%
  • WAVA
    72.13
  • Cals
    2498
  • BPM
    165
  • %MHR
    89
  • B/mi
    1152
  • Asc(m)
    163
  • Surface
    Track

Notes & Comments

Split Summary

====

1) - 1m - 6:55(6:55/m) - 160bpm avge - 180bpm max - 124cal

2) - 1m - 6:59(6:59/m) - 160bpm avge - 165bpm max - 125cal

3) - 1m - 7:05(7:05/m) - 161bpm avge - 166bpm max - 126cal

4) - 1m - 6:52(6:52/m) - 164bpm avge - 171bpm max - 125cal

5) - 1m - 7:10(7:10/m) - 164bpm avge - 168bpm max - 127cal

6) - 1m - 6:56(6:56/m) - 163bpm avge - 169bpm max - 126cal

7) - 1m - 6:58(6:58/m) - 163bpm avge - 169bpm max - 125cal

8) - 1m - 7:00(7:00/m) - 162bpm avge - 166bpm max - 126cal

9) - 1m - 6:49(6:49/m) - 164bpm avge - 172bpm max - 124cal

10) - 1m - 6:50(6:50/m) - 167bpm avge - 172bpm max - 123cal

11) - 1m - 6:51(6:51/m) - 168bpm avge - 171bpm max - 126cal

12) - 1m - 7:06(7:06/m) - 163bpm avge - 171bpm max - 125cal

13) - 1m - 6:55(6:55/m) - 167bpm avge - 173bpm max - 125cal

14) - 1m - 6:55(6:55/m) - 168bpm avge - 171bpm max - 125cal

15) - 1m - 7:06(7:06/m) - 167bpm avge - 169bpm max - 125cal

16) - 1m - 6:57(6:57/m) - 168bpm avge - 175bpm max - 125cal

17) - 1m - 6:53(6:53/m) - 172bpm avge - 176bpm max - 125cal

18) - 1m - 6:55(6:55/m) - 173bpm avge - 175bpm max - 126cal

19) - 1m - 7:10(7:10/m) - 170bpm avge - 173bpm max - 126cal

20) - 0.96m - 6:50(7:06/m) - 171bpm avge - 174bpm max - 119cal

Heart Rate Zone Summary

====

HR Zone: 45-144bpm (Sub 70%): 0.7%

HR Zone: 144-152bpm (71-75%): 0.1%

HR Zone: 152-159bpm (76-80%): 1.9%

HR Zone: 159-166bpm (81-85%): 46.7%

HR Zone: 166-173bpm (86-90%): 43.3%

HR Zone: 173-180bpm (91-95%): 7.3%

HR Zone: 180-187bpm (96-100%): 0.1%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 2.8%

Pace Zone: 6:00-6:19/mile: 7%

Pace Zone: 6:20-6:39/mile: 17.8%

Pace Zone: 6:40-6:59/mile: 23.1%

Pace Zone: 7:00-7:19/mile: 21.1%

Pace Zone: 7:20-7:39/mile: 12%

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

Pace Zone: 8:00-8:19/mile: 4%

Pace Zone: 8:20-8:39/mile: 1.4%
6:55 6:59 7:05 6:52 7:10 6:56 6:58 7:00 6:49 6:50 6:51 7:06 6:55 6:55 7:06 6:57 6:53 6:55 7:10 6:50

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 6:53 6:53 6:53 159 101-180 1095 6/10
2.00 13:52 6:59 6:59 160 156-165 1118 13/8
3.00 20:58 7:05 7:05 161 157-166 1142 10/6
4.00 27:50 6:52 6:52 164 159-171 1127 6/6
5.00 35:00 7:10 7:10 164 160-168 1175 5/9
6.00 41:56 6:56 6:56 163 159-168 1131 6/5
7.00 48:54 6:58 6:58 163 159-169 1135 7/8
8.00 55:54 7:00 7:00 162 159-166 1134 5/3
9.00 1:02:43 6:49 6:49 164 157-171 1119 8/5
10.00 1:09:34 6:50 6:50 167 162-172 1142 7/12
11.00 1:16:24 6:51 6:51 168 163-171 1150 14/8
12.00 1:23:30 7:06 7:06 163 160-171 1157 4/8
13.00 1:30:26 6:56 6:56 167 162-172 1157 6/7
14.00 1:37:21 6:55 6:55 168 164-170 1163 10/10
15.00 1:44:27 7:06 7:06 167 164-169 1187 5/6
16.00 1:51:24 6:57 6:57 168 162-175 1166 10/5
17.00 1:58:17 6:53 6:53 172 166-176 1184 7/7
18.00 2:05:12 6:55 6:55 173 168-175 1198 6/11
19.00 2:12:23 7:10 7:10 170 166-173 1219 7/14
19.96 2:19:12 6:49 7:07 171 166-174 1216 10/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 180 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 51.08% More
    800m 3:16 6:35 58.23% More
    1km 4:06 6:36 60.50% More
    Mile 6:38 6:38 63.66% More
    5k 21:12 6:49 67.84% More
    10k 26:27 4:15 110.45% More
    5 miles 34:22 6:52 68.10% More
    10 miles 50:49 5:05 95.02% More
    Half 1:11:44 5:29 89.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:49 5:49 72.67
    5km 19:21 6:14 74.32
    5M 32:02 6:24 73.06
    10km 40:20 6:29 72.44
    10M 1:06:47 6:41 72.29
    Half 1:28:55 6:47 71.27
    20M 2:19:14 6:58 72.12
    Mara 3:05:22 7:05 72.24

Bespoke Fields

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Injury calves tight towards end and, especially RIGHT
Training Details pacing group first half, then pull away slightly, last two miles a real slog
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