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Sun 15th Dec 2013 at 12:00pm by southcoastclaret

Run > Race
  • rain
  • breezy
  • Time
    31:18
  • Miles
    4.65
  • Min/mi
    6:44
  • Pacing
    93.6%
  • WAVA
    66.13
  • Cals
    545
  • BPM
    167
  • %MHR
    90.2
  • B/mi
    1123
  • Asc(m)
    51
  • Surface
    Grass

Notes & Comments

Last of the Wessex League races - Canford school. Very flat, level grass for most of it - bit of track, but a spike course. Ground quite soft today.
Not sure of position yet, but fairly pleased to run 6:44 pace on a twisty turny course off-road. Leg was fine whilst running, but sore on drive back (drove to Basingstoke & back on Thursday and was very painful, am seeing physio on Thursday).

Split Summary
===
1) 1m - 6:18(6:18/m) 164/170bpm 115cal
2) 1m - 6:47(6:47/m) 169/171bpm 119cal
3) 1m - 6:53(6:53/m) 167/169bpm 117cal
4) 1m - 7:02(7:02/m) 168/172bpm 119cal
5) 0.65m - 4:18(6:39/m) 169/171bpm 75cal

Speed Summary
===
Fastest 400m in 1:27
Fastest 800m in 3:04
Fastest 1km in 3:53
Fastest 1200m in 4:42
Fastest mile in 6:20

Pace Zone Summary
===
5:20-5:39/mile: 3.4%
5:40-5:59/mile: 4.3%
6:00-6:19/mile: 13.2%
6:20-6:39/mile: 17.9%
6:40-6:59/mile: 23%
7:00-7:19/mile: 18.1%
7:20-7:39/mile: 6.7%
7:40-7:59/mile: 3.4%
8:00-8:19/mile: 3.1%

Heart Rate Zone Summary
===
161-165bpm: 2.2%
166-170bpm: 90.5%
171-175bpm: 3.8%
6:18 6:47 6:53 7:02 4:18

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 44 44 5:51 134 94-161 784 0/1
0.25 1:29 46 6:04 165 162-168 1001 0/1
0.38 2:17 48 6:22 168 167-169 1070 0/2
0.50 3:07 50 6:38 168 168-168 1113 3/0
0.63 3:57 50 6:38 169 168-170 1120 0/2
0.75 4:45 49 6:29 169 168-170 1096 2/0
0.88 5:33 48 6:20 170 169-170 1078 0/1
1.00 6:22 49 6:31 169 168-170 1103 0/0
1.13 7:14 52 6:56 169 168-170 1171 3/1
1.25 8:04 51 6:45 168 167-169 1134 2/4
1.38 8:57 52 6:59 169 169-170 1182 3/0
1.50 9:51 54 7:13 170 169-171 1228 3/0
1.63 10:39 48 6:22 169 167-170 1075 0/2
1.75 11:26 48 6:21 169 168-171 1072 2/2
1.88 12:17 50 6:43 168 167-168 1129 1/3
2.00 13:13 56 7:29 167 167-168 1251 0/1
2.13 14:04 51 6:46 168 167-168 1138 2/2
2.25 14:51 48 6:23 167 167-169 1066 0/1
2.38 15:41 50 6:38 168 166-169 1115 0/1
2.50 16:35 54 7:09 168 167-168 1202 3/1
2.63 17:27 53 7:01 168 167-168 1178 1/1
2.75 18:21 53 7:05 167 166-167 1184 2/0
2.88 19:14 53 7:07 167 166-168 1189 0/2
3.00 20:08 54 7:10 166 166-167 1189 1/0
3.13 21:02 55 7:16 166 165-167 1207 0/3
3.25 21:55 53 7:06 168 166-169 1192 4/0
3.38 22:49 54 7:09 169 167-170 1208 2/0
3.50 23:41 52 6:54 171 169-172 1179 1/1
3.63 24:32 52 6:54 169 168-170 1166 1/1
3.75 25:22 50 6:38 169 168-170 1122 2/2
3.88 26:15 53 7:01 168 167-169 1178 1/3
4.00 27:12 57 7:35 167 166-168 1266 1/1
4.13 28:01 50 6:38 168 167-169 1115 0/3
4.25 28:53 51 6:49 168 167-169 1144 0/2
4.38 29:44 52 6:53 169 168-169 1164 3/0
4.50 30:35 51 6:46 169 168-170 1143 0/2
4.61 31:19 44 6:27 171 170-171 1104 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 172 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 53.80% More
    800m 3:04 6:11 58.79% More
    1km 3:53 6:16 61.06% More
    Mile 6:20 6:20 64.53% More
    5k 20:53 6:43 65.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:51 5:51 69.84
    5km 20:09 6:29 68.14
    5M 33:53 6:47 65.87
    10km 42:57 6:55 64.80
    10M 1:12:13 7:13 63.15
    Half 1:36:59 7:24 61.98
    20M 2:33:55 7:42 60.96
    Mara 3:26:42 7:53 60.60
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