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Sat 28th Sep 2013 at 9:00am by justcol

Run > Race
  • Time
    19:21
  • Miles
    3.12
  • Min/mi
    6:12
  • WAVA
    69.71
  • Cals
    383
  • BPM
    158
  • %MHR
    86.5
  • B/mi
    982
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Falkirk parkrun
6th today and a surprising performance, I might be back? Although base miles are the priority.

Split Summary
===
1) 1m - 6:22(6:22/m) 146/162bpm 120cal
2) 1m - 6:04(6:04/m) 161/167bpm 126cal
3) 1m - 6:17(6:17/m) 167/172bpm 122cal
4) 0.12m - 38(5:21/m) 170/172bpm 15cal

Speed Summary
===
Fastest 400m in 1:16
Fastest 800m in 2:44
Fastest 1km in 3:28
Fastest 1200m in 4:12
Fastest mile in 5:52

Pace Zone Summary
===
4:20-4:39/mile: 2.4%
4:40-4:59/mile: 3.1%
5:00-5:19/mile: 7.5%
5:20-5:39/mile: 15.3%
5:40-5:59/mile: 17%
6:00-6:19/mile: 12.2%
6:20-6:39/mile: 15%
6:40-6:59/mile: 7.1%
7:00-7:19/mile: 5.1%
7:20-7:39/mile: 3.1%
7:40-7:59/mile: 2.4%
8:00-8:19/mile: 2%
8:20-8:39/mile: 2.7%

Heart Rate Zone Summary
===
Sub-70% (142bpm): 5.1%
71-75% (142-149bpm): 8.8%
76-80% (149-156bpm): 5.4%
81-85% (156-163bpm): 39.4%
86-90% (163-169bpm): 33%
91-95% (169-176bpm): 8.4%
6:22 6:04 6:17 38

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 0 103 76-138 0 0/2
0.25 0 0 0 147 138-160 0 4/0
0.38 0 0 0 145 143-148 0 2/2
0.50 0 0 0 149 146-153 0 9/1
0.63 0 0 0 155 153-157 0 2/1
0.75 0 0 0 158 155-159 0 8/0
0.88 0 0 0 159 157-161 0 8/1
1.00 0 0 0 160 158-162 0 3/2
1.13 0 0 0 159 158-160 0 0/4
1.25 0 0 0 161 159-162 0 2/3
1.38 0 0 0 161 159-163 0 5/1
1.50 0 0 0 164 163-165 0 2/2
1.63 0 0 0 161 158-165 0 0/12
1.75 0 0 0 159 158-160 0 0/14
1.88 0 0 0 160 159-162 0 1/2
2.00 0 0 0 164 162-166 0 2/0
2.13 0 0 0 165 164-167 0 5/2
2.25 0 0 0 170 168-172 0 19/0
2.38 0 0 0 168 167-171 0 3/2
2.50 0 0 0 166 165-168 0 0/7
2.63 0 0 0 165 163-165 0 0/8
2.75 0 0 0 162 161-164 0 1/6
2.88 0 0 0 165 161-167 0 2/4
3.00 0 0 0 169 168-170 0 0/4
3.13 0 0 0 170 169-171 0 0/2
3.15 0 0 0 172 171-172 0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 172 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 40.67% More
    800m 3:54 7:50 45.10% More
    1km 4:52 7:50 47.23% More
    Mile 7:54 7:54 50.03% More
    5k 25:04 8:04 53.58% More
    5 miles 40:33 8:07 53.77% More
    10k 50:32 8:08 53.83% More
    10 miles 1:21:46 8:11 54.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:48 5:48 68.15
    5km 19:16 6:12 69.72
    5M 31:54 6:23 68.34
    10km 40:10 6:28 67.72
    10M 1:06:31 6:39 67.51
    Half 1:28:33 6:46 66.55
    20M 2:18:40 6:56 67.34
    Mara 3:04:37 7:03 67.45
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