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Sat 6th Jul 2013 at 2:00pm by controversial

Run > General
  • Time
    3:46:48
  • Miles
    30.38
  • Min/mi
    7:28
  • Pacing
    64.5%
  • WAVA
    63.58
  • Cals
    2054
  • BPM
    132
  • %MHR
    73.2
  • B/mi
    983
  • Asc(m)
    373
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.61km - 7:25(4:36/km) - 76cal - 134/157bpm - 13.03/16.59kph
2) 1.61km - 7:08(4:26/km) - 105cal - 137/143bpm - 13.53/16.18kph
3) 1.61km - 7:20(4:34/km) - 106cal - 136/140bpm - 13.15/15.26kph
4) 1.61km - 7:05(4:24/km) - 98cal - 137/140bpm - 13.63/22.79kph
5) 1.61km - 7:05(4:24/km) - 101cal - 141/148bpm - 13.62/17.41kph
6) 1.61km - 7:17(4:31/km) - 97cal - 138/147bpm - 13.27/16.22kph
7) 1.61km - 7:15(4:31/km) - 83cal - 134/138bpm - 13.31/16.15kph
8) 1.61km - 7:13(4:29/km) - 84cal - 136/141bpm - 13.39/15.07kph
9) 1.61km - 7:27(4:38/km) - 80cal - 132/140bpm - 12.95/15.9kph
10) 1.61km - 7:13(4:29/km) - 69cal - 133/136bpm - 13.37/15.78kph
11) 1.61km - 7:18(4:32/km) - 66cal - 134/137bpm - 13.24/14.84kph
12) 1.61km - 7:22(4:35/km) - 68cal - 135/140bpm - 13.1/16.32kph
13) 1.61km - 7:16(4:31/km) - 72cal - 135/141bpm - 13.3/16.82kph
14) 1.61km - 7:07(4:25/km) - 71cal - 136/140bpm - 13.56/15.95kph
15) 1.61km - 7:10(4:27/km) - 73cal - 137/140bpm - 13.47/15.62kph
16) 1.61km - 7:29(4:39/km) - 60cal - 136/143bpm - 12.91/16.3kph
17) 1.61km - 7:05(4:24/km) - 75cal - 139/143bpm - 13.63/15.64kph
18) 1.61km - 7:05(4:24/km) - 69cal - 137/141bpm - 13.62/16.73kph
19) 1.61km - 7:17(4:32/km) - 59cal - 136/139bpm - 13.24/15.17kph
20) 1.61km - 7:46(4:50/km) - 58cal - 134/140bpm - 12.42/15.37kph
21) 1.61km - 7:16(4:31/km) - 62cal - 138/140bpm - 13.29/15.69kph
22) 1.61km - 7:20(4:33/km) - 52cal - 136/140bpm - 13.18/15.61kph
23) 1.61km - 8:27(5:15/km) - 41cal - 123/135bpm - 11.44/14.88kph
24) 1.61km - 8:13(5:06/km) - 34cal - 118/127bpm - 11.75/15.65kph
25) 1.61km - 7:32(4:41/km) - 47cal - 128/133bpm - 12.83/15.13kph
26) 1.61km - 8:15(5:08/km) - 40cal - 125/134bpm - 11.7/16.84kph
27) 1.61km - 8:36(5:21/km) - 39cal - 121/134bpm - 11.22/18.9kph
28) 1.61km - 6:53(4:17/km) - 72cal - 136/142bpm - 14.03/16.95kph
29) 1.61km - 7:54(4:54/km) - 45cal - 127/136bpm - 12.23/16.01kph
30) 1.61km - 8:05(5:01/km) - 40cal - 123/132bpm - 11.94/18.77kph
31) 0.62km - 2:56(4:42/km) - 12cal - 113/127bpm - 12.76/14.59kph

Pace Zone Summary
===
Pace Zone: 1:00-1:19/km: 1.3%
Pace Zone: 3:40-3:59/km: 5.7%
Pace Zone: 4:00-4:19/km: 19%
Pace Zone: 4:20-4:39/km: 35.7%
Pace Zone: 4:40-4:59/km: 22.5%
Pace Zone: 5:00-5:19/km: 9%
Pace Zone: 5:20-5:39/km: 2.9%
Pace Zone: 5:40-5:59/km: 1%

Heart Rate Zone Summary
===
HR Zone: 40-138 (Sub-70%): 85.3%
HR Zone: 138-145 (71-75%): 13.2%
HR Zone: 145-152 (76-80%): 1.4%

Max Speed
===
22.79kmph
7:25 7:08 7:20 7:05 7:05 7:17 7:15 7:13 7:27 7:13 7:18 7:22 7:16 7:07 7:10 7:29 7:05 7:05 7:17 7:46 7:16 7:20 8:27 8:13 7:32 8:15 8:36 6:53 7:54 8:05 2:56

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 0 0 0 132 74-157 0 0/0
2.00 0 0 0 137 131-143 0 0/0
3.00 3:02 3:02 3:02 136 132-140 412 0/0
4.00 10:06 7:05 7:05 136 133-139 962 0/0
5.00 17:12 7:05 7:05 141 133-148 999 0/0
6.00 24:29 7:17 7:17 138 134-147 1005 0/0
7.00 31:44 7:15 7:15 134 131-138 972 0/0
8.00 38:56 7:13 7:13 136 132-141 980 0/0
9.00 46:24 7:28 7:28 131 112-140 977 0/0
10.00 53:37 7:13 7:13 132 124-136 953 0/0
11.00 1:00:55 7:18 7:18 133 124-137 970 0/0
12.00 1:08:17 7:22 7:22 135 126-140 995 0/0
13.00 1:15:33 7:16 7:16 134 123-141 973 0/0
14.00 1:22:40 7:07 7:07 136 126-140 969 0/0
15.00 1:29:50 7:10 7:10 137 135-140 981 0/0
16.00 1:37:18 7:28 7:28 135 118-143 1008 0/0
17.00 1:44:23 7:06 7:06 139 137-143 986 0/0
18.00 1:51:29 7:05 7:05 137 122-141 971 0/0
19.00 1:58:47 7:18 7:18 135 118-139 986 0/0
20.00 2:06:33 7:46 7:46 134 119-140 1041 0/0
21.00 2:13:49 7:16 7:16 138 135-140 1002 0/0
22.00 2:21:08 7:20 7:20 136 131-140 996 0/0
23.00 2:29:34 8:25 8:25 120 83-135 1011 0/0
24.00 2:37:47 8:13 8:13 117 100-127 962 0/0
25.00 2:45:21 7:34 7:34 127 111-133 961 0/0
26.00 2:53:34 8:13 8:13 125 110-134 1028 0/0
27.00 3:02:11 8:37 8:37 119 94-133 1026 0/0
28.00 3:09:05 6:53 6:53 136 126-142 937 0/0
29.00 3:17:01 7:57 7:57 126 109-135 1001 0/0
30.00 3:25:04 8:02 8:02 121 100-132 973 0/0
30.38 3:27:57 2:53 7:35 112 92-127 850 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 157 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:05 50.18% More
    800m 3:10 6:22 54.92% More
    1km 4:00 6:26 57.31% More
    Mile 6:41 6:41 59.36% More
    5k 22:04 7:06 60.43% More
    5 miles 35:52 7:10 60.43% More
    10k 44:38 7:11 60.57% More
    10 miles 1:12:20 7:14 61.17% More
    Half 1:34:39 7:14 62.08% More
    20 miles 2:25:41 7:17 62.39% More
    Mara 3:15:19 7:27 62.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 4:59 4:59 79.52
    5km 17:43 5:42 75.24
    5M 30:09 6:02 71.89
    10km 38:27 6:11 70.30
    10M 1:05:27 6:33 67.60
    Half 1:28:32 6:45 65.83
    20M 2:22:06 7:06 63.97
    Mara 3:12:12 7:20 63.11
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