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Sun 17th Mar 2013 at 10:00am by FellSurfer

Run > Race
  • Time
    2:02:14
  • Miles
    20.01
  • Min/mi
    6:07
  • Pacing
    94%
  • WAVA
    75.98
  • Cals
    2446
  • BPM
    169
  • %MHR
    91.3
  • B/mi
    1031
  • Asc(m)
    234
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Gloucester 20 - 5 steady/15 MP effort

Given how my heel felt at the start of the week was happy to just make the start line! No problems from the heel during the run and the left calf tightness seemed ok as well. Reverted back to the left hamstring issues from 13M onwards.

Pretty happy overall. First 5 were a bit quick and then ran on my own for the remainder of the race (except for lapping other people) so pretty much a solo effort.

5M @ 6:21m/m
15M @ 6:02m/m

HR looked about right for MP in the second half, but feels too quick and effort too high to make it stick for 26.2! Average for 15 effort was 169 so 1 beat higher than VLM 2012 race.

Split Summary

====

1) - 0.62m - 3:55(6:19/m) - 176bpm avge - 197bpm max - 35cal

2) - 0.62m - 3:57(6:21/m) - 219bpm avge - 253bpm max - 85cal

3) - 0.62m - 3:57(6:21/m) - 198bpm avge - 230bpm max - 85cal

4) - 0.62m - 3:58(6:23/m) - 160bpm avge - 176bpm max - 78cal

5) - 0.62m - 3:49(6:09/m) - 155bpm avge - 161bpm max - 72cal

6) - 0.62m - 3:57(6:21/m) - 159bpm avge - 162bpm max - 77cal

7) - 0.62m - 4:02(6:29/m) - 161bpm avge - 164bpm max - 80cal

8) - 0.62m - 4:04(6:33/m) - 164bpm avge - 168bpm max - 82cal

9) - 0.62m - 3:38(5:51/m) - 170bpm avge - 173bpm max - 77cal

10) - 0.62m - 3:43(5:59/m) - 171bpm avge - 172bpm max - 79cal

11) - 0.62m - 3:41(5:55/m) - 170bpm avge - 174bpm max - 79cal

12) - 0.62m - 3:38(5:50/m) - 169bpm avge - 171bpm max - 76cal

13) - 0.62m - 3:44(6:01/m) - 170bpm avge - 172bpm max - 80cal

14) - 0.62m - 3:38(5:51/m) - 167bpm avge - 171bpm max - 75cal

15) - 0.62m - 3:41(5:56/m) - 169bpm avge - 172bpm max - 78cal

16) - 0.62m - 3:44(6:01/m) - 171bpm avge - 172bpm max - 80cal

17) - 0.62m - 3:53(6:15/m) - 168bpm avge - 171bpm max - 81cal

18) - 0.62m - 3:40(5:54/m) - 168bpm avge - 170bpm max - 76cal

19) - 0.62m - 3:54(6:17/m) - 167bpm avge - 170bpm max - 80cal

20) - 0.62m - 3:36(5:48/m) - 165bpm avge - 170bpm max - 72cal

21) - 0.62m - 3:38(5:51/m) - 166bpm avge - 168bpm max - 73cal

22) - 0.62m - 3:46(6:04/m) - 167bpm avge - 169bpm max - 77cal

23) - 0.62m - 3:39(5:53/m) - 164bpm avge - 168bpm max - 72cal

24) - 0.62m - 3:47(6:05/m) - 167bpm avge - 168bpm max - 77cal

25) - 0.62m - 3:52(6:13/m) - 167bpm avge - 169bpm max - 79cal

26) - 0.62m - 3:50(6:10/m) - 167bpm avge - 169bpm max - 78cal

27) - 0.62m - 3:50(6:10/m) - 166bpm avge - 167bpm max - 77cal

28) - 0.62m - 3:59(6:24/m) - 166bpm avge - 168bpm max - 81cal

29) - 0.62m - 3:37(5:49/m) - 162bpm avge - 166bpm max - 69cal

30) - 0.62m - 3:45(6:02/m) - 164bpm avge - 165bpm max - 73cal

31) - 0.62m - 3:49(6:08/m) - 163bpm avge - 166bpm max - 74cal

32) - 0.62m - 3:50(6:09/m) - 163bpm avge - 165bpm max - 75cal

33) - 0.13m - 44(5:36/m) - 164bpm avge - 166bpm max - 14cal

Heart Rate Zone Summary

====

HR Zone: 50-145bpm (Sub 70%): 0.3%

HR Zone: 145-151bpm (71-75%): 0.8%

HR Zone: 151-158bpm (76-80%): 3.2%

HR Zone: 158-165bpm (81-85%): 25.1%

HR Zone: 165-172bpm (86-90%): 58.1%

HR Zone: 172-178bpm (91-95%): 4.5%

HR Zone: 178-185bpm (96-100%): 2.1%

HR Zone: undefined: 5.9%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.2%

Pace Zone: 5:00-5:19/mile: 3.8%

Pace Zone: 5:20-5:39/mile: 12.9%

Pace Zone: 5:40-5:59/mile: 23.6%

Pace Zone: 6:00-6:19/mile: 24%

Pace Zone: 6:20-6:39/mile: 15.7%

Pace Zone: 6:40-6:59/mile: 7.6%

Pace Zone: 7:00-7:19/mile: 4%

Pace Zone: 7:20-7:39/mile: 2.6%

Pace Zone: 7:40-7:59/mile: 1.2%
3:55 3:57 3:57 3:58 3:49 3:57 4:02 4:04 3:38 3:43 3:41 3:38 3:44 3:38 3:41 3:44 3:53 3:40 3:54 3:36 3:38 3:46 3:39 3:47 3:52 3:50 3:50 3:59 3:37 3:45 3:49 3:50 44

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Multigraph

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  • Elev
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  • 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.
1.00 6:21 6:21 6:21 194 71-253 1230 8/6
2.00 12:43 6:22 6:22 194 158-230 1236 5/6
3.00 18:58 6:15 6:15 157 148-162 981 7/11
4.00 25:17 6:19 6:19 159 149-164 1005 7/1
5.00 31:48 6:31 6:31 163 156-168 1063 19/4
6.00 37:40 5:52 5:52 170 166-173 996 8/6
7.00 43:37 5:57 5:57 170 164-174 1011 12/24
8.00 49:34 5:58 5:58 170 166-172 1013 6/8
9.00 55:27 5:53 5:53 168 157-172 989 3/12
10.00 1:01:27 6:00 6:00 171 168-172 1026 13/1
11.00 1:07:34 6:07 6:07 169 163-171 1034 16/10
12.00 1:13:41 6:07 6:07 167 165-170 1022 17/6
13.00 1:19:30 5:49 5:49 165 158-167 959 0/24
14.00 1:25:29 5:59 5:59 166 164-169 993 7/9
15.00 1:31:30 6:01 6:01 166 157-169 999 7/3
16.00 1:37:47 6:17 6:17 167 165-169 1049 21/1
17.00 1:43:51 6:04 6:04 166 164-167 1006 7/7
18.00 1:49:59 6:07 6:07 164 155-168 1004 13/20
19.00 1:56:03 6:04 6:04 164 161-166 995 1/10
20.00 2:02:09 6:06 6:06 163 161-166 994 5/6
20.01 2:02:14 5 6:14 165 165-165 1028 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 253 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 1.6% 6:23
    14 2.2% 6:13
    13 2.7% 6:33

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:35 54.70% More
    800m 2:48 5:38 62.14% More
    1km 3:31 5:39 64.78% More
    Mile 5:46 5:46 68.12% More
    5k 18:28 5:57 72.19% More
    5 miles 29:55 5:59 72.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:06 5:06 76.95
    5km 16:58 5:28 78.60
    5M 28:06 5:37 77.03
    10km 35:23 5:42 76.39
    10M 58:36 5:52 76.17
    Half 1:18:01 5:57 75.09
    20M 2:02:10 6:07 75.99
    Mara 2:42:39 6:12 76.11
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