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Sat 28th Sep 2013 at 8:00am by The_Saint

Run > Race
  • Time
    20:19
  • Miles
    3.10
  • Min/mi
    6:33
  • WAVA
    70.63
  • Cals
    336
  • BPM
    148
  • %MHR
    77.8
  • B/mi
    969
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

Imported from TCX file

Split Summary
===
1) 1m - 6:20(6:20/m) 137/146bpm 98cal
2) 1m - 6:42(6:42/m) 150/158bpm 112cal
3) 1m - 6:46(6:46/m) 157/160bpm 117cal
4) 0.1m - 31(5:05/m) 161/164bpm 9cal

Speed Summary
===
Fastest 400m in 1:27
Fastest 800m in 3:00
Fastest 1km in 3:50
Fastest 1200m in 4:38
Fastest mile in 6:15

Pace Zone Summary
===
4:40-4:59/mile: 2.5%
5:00-5:19/mile: 4.7%
5:20-5:39/mile: 3.9%
5:40-5:59/mile: 10.5%
6:00-6:19/mile: 12.2%
6:20-6:39/mile: 21%
6:40-6:59/mile: 14.6%
7:00-7:19/mile: 9.4%
7:20-7:39/mile: 5.5%
7:40-7:59/mile: 3.6%
8:00-8:19/mile: 2.2%

Heart Rate Zone Summary
===
Sub-70% (182bpm): 100%
6:20 6:42 6:46 31
mark the shark
Nice running Dominic,your going well again
The_Saint
Thanks Mark, nothing else was working so I went back to running as hard as I can every time - can't believe I forgot this

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.
0.13 0 0 0 109 84-126 0 1/1
0.25 0 0 0 135 128-139 0 1/0
0.38 0 0 0 141 139-142 0 0/1
0.50 0 0 0 142 141-142 0 0/1
0.63 0 0 0 143 142-143 0 1/1
0.75 0 0 0 143 141-144 0 2/0
0.88 0 0 0 144 142-145 0 0/5
1.00 0 0 0 145 144-146 0 1/1
1.13 0 0 0 146 145-146 0 1/0
1.25 0 0 0 147 146-148 0 2/1
1.38 0 0 0 149 148-150 0 0/3
1.50 0 0 0 150 149-150 0 1/1
1.63 0 0 0 149 149-151 0 2/1
1.75 0 0 0 153 151-158 0 2/0
1.88 0 0 0 153 153-154 0 1/0
2.00 0 0 0 152 151-154 0 0/3
2.13 0 0 0 155 153-156 0 0/1
2.25 0 0 0 155 154-156 0 1/0
2.38 0 0 0 156 155-158 0 5/0
2.50 0 0 0 157 156-158 0 1/2
2.63 0 0 0 159 158-160 0 0/1
2.75 0 0 0 157 157-159 0 2/0
2.88 0 0 0 159 158-159 0 1/0
3.00 0 0 0 159 159-160 0 0/1
3.09 12 12 2:14 162 160-164 362 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 164 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    800m 2:20 4:42 81.39% More
    1km 3:12 5:10 77.45% More
    Mile 5:54 5:54 71.67% More
    5k 21:02 6:46 68.36% More
    5 miles 35:47 7:09 65.39% More
    10k 49:44 8:00 58.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:59 5:59 70.64
    5km 20:22 6:33 70.61
    5M 34:04 6:49 68.70
    10km 43:06 6:56 67.79
    10M 1:12:07 7:13 66.95
    Half 1:36:34 7:22 65.63
    20M 2:32:37 7:38 65.80
    Mara 3:24:23 7:48 65.52

Bespoke Fields

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Aerobic Training Effect 2.9
HR Recovery 75
VO2Max
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