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Tue 11th Jun 2013 at 7:00pm by The_Saint

Run > Race
  • Time
    28:50
  • Miles
    4.01
  • Min/mi
    7:11
  • Pacing
    92.7%
  • WAVA
    64.76
  • Cals
    461
  • BPM
    158
  • %MHR
    83.1
  • B/mi
    1135
  • Asc(m)
    70
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 6:33(6:33/m) - 149bpm avge - 156bpm max - 97cal

2) - 1m - 7:15(7:15/m) - 159bpm avge - 162bpm max - 114cal

3) - 1m - 7:32(7:32/m) - 163bpm avge - 165bpm max - 122cal

4) - 1m - 7:26(7:26/m) - 166bpm avge - 172bpm max - 127cal

5) - 0.01m - 4(4:54/m) - 172bpm avge - 173bpm max - 1cal

Heart Rate Zone Summary

====

HR Zone: 34-182bpm (Sub 70%): 100%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 2.7%

Pace Zone: 5:40-5:59/mile: 4.1%

Pace Zone: 6:00-6:19/mile: 4.9%

Pace Zone: 6:20-6:39/mile: 10%

Pace Zone: 6:40-6:59/mile: 15.6%

Pace Zone: 7:00-7:19/mile: 18%

Pace Zone: 7:20-7:39/mile: 19.5%

Pace Zone: 7:40-7:59/mile: 10.5%

Pace Zone: 8:00-8:19/mile: 5.1%

Pace Zone: 8:20-8:39/mile: 3.2%

Pace Zone: 8:40-8:59/mile: 1.7%

Pace Zone: 9:00-9:19/mile: 1.5%
6:33 7:15 7:32 7:26 4

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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.
0.13 45 45 5:59 115 83-142 688 0/0
0.25 1:32 47 6:16 148 143-151 927 0/0
0.38 2:20 49 6:29 151 151-152 978 0/0
0.50 3:11 51 6:47 152 151-153 1032 0/0
0.63 4:01 49 6:35 152 150-153 1001 0/0
0.75 4:50 49 6:36 154 151-156 1016 0/0
0.88 5:40 50 6:42 155 154-156 1039 0/0
1.00 6:32 52 6:55 156 155-156 1079 0/0
1.13 7:24 52 6:56 157 156-158 1089 0/0
1.25 8:16 52 6:55 157 156-157 1085 0/0
1.38 9:11 55 7:17 159 157-159 1158 0/0
1.50 10:04 53 7:08 159 159-160 1133 0/0
1.63 10:58 54 7:11 160 158-161 1150 0/0
1.75 11:53 55 7:21 159 157-161 1168 0/0
1.88 12:50 57 7:37 161 160-161 1225 0/0
2.00 13:47 57 7:34 161 160-161 1219 0/0
2.13 14:43 56 7:29 161 160-161 1204 0/0
2.25 15:39 56 7:30 162 161-162 1214 0/0
2.38 16:37 57 7:37 163 162-164 1241 0/0
2.50 17:35 58 7:44 162 162-163 1252 0/0
2.63 18:29 55 7:18 162 160-163 1183 0/0
2.75 19:25 56 7:29 163 160-165 1221 0/0
2.88 20:24 58 7:47 164 163-165 1278 0/0
3.00 21:19 55 7:19 164 164-165 1200 0/0
3.13 22:14 55 7:22 164 164-165 1207 0/0
3.25 23:11 57 7:36 165 164-166 1255 0/0
3.38 24:13 1:02 8:13 166 165-166 1365 0/0
3.50 25:06 53 7:07 166 166-167 1182 0/0
3.63 26:03 56 7:32 166 164-166 1250 0/0
3.75 27:02 59 7:53 165 163-166 1301 0/0
3.88 27:56 54 7:11 167 166-167 1200 0/0
4.00 28:45 49 6:34 170 168-172 1116 0/0
4.01 28:50 5 5:51 173 172-173 1012 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    158 avge / 173 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:22 51.43% More
    800m 3:15 6:32 58.63% More
    1km 4:04 6:33 61.04% More
    Mile 6:48 6:48 62.22% More
    5k 25:10 8:06 57.13% More
    5 miles 41:12 8:14 56.79% More
    10k 51:27 8:17 56.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:25 6:25 65.87
    5km 21:53 7:03 65.71
    5M 36:36 7:19 63.94
    10km 46:18 7:27 63.10
    10M 1:17:28 7:45 62.32
    Half 1:43:45 7:55 61.08
    20M 2:43:58 8:12 61.24
    Mara 3:39:35 8:23 60.98

Bespoke Fields

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Aerobic Training Effect 3.6
HR Recovery 70
VO2Max
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