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Sun 22nd Mar 2015 at 11:00am by Hawkins

Run > Race

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Time
2:39:35
Miles
20.00
Min/mi
7:59
Pacing
95.5%
WAVA
56.40
Cals
2520
BPM
169
%MHR
81
B/mi
1345
Asc(m)
42
Surface
Road

Notes & Comments

I got up on Sunday morning with a sore back and lacking much optimism. I was pleasantly surprised with a consistent run, although my heart rate ended up being worryingly high throughout. The conditions were perfect and in a normal year, without Comrades training, I think I could have challenged my PB.

Split Summary
===
1) 1m - 7:36(7:36/m) 169/180bpm 120cal 3.53/4.1/hr
2) 1m - 7:41(7:41/m) 165/169bpm 120cal 3.49/4.15/hr
3) 1m - 7:44(7:44/m) 165/170bpm 121cal 3.47/3.88/hr
4) 1m - 7:43(7:43/m) 167/172bpm 122cal 3.47/4.49/hr
5) 1m - 7:47(7:47/m) 167/174bpm 122cal 3.45/3.79/hr
6) 1m - 7:46(7:46/m) 165/169bpm 120cal 3.45/3.77/hr
7) 1m - 7:50(7:50/m) 167/170bpm 123cal 3.42/3.9/hr
8) 1m - 7:56(7:56/m) 169/177bpm 127cal 3.38/4.53/hr
9) 1m - 7:55(7:55/m) 170/181bpm 127cal 3.39/3.73/hr
10) 1m - 7:49(7:49/m) 166/172bpm 119cal 3.44/3.79/hr
11) 1m - 8:03(8:03/m) 166/170bpm 122cal 3.33/3.54/hr
12) 1m - 7:59(7:59/m) 168/172bpm 125cal 3.36/4.08/hr
13) 1m - 8:03(8:03/m) 168/172bpm 126cal 3.33/3.79/hr
14) 1m - 8:11(8:11/m) 169/174bpm 129cal 3.28/3.62/hr
15) 1m - 8:13(8:13/m) 169/171bpm 128cal 3.26/3.54/hr
16) 1m - 8:14(8:14/m) 169/173bpm 129cal 3.26/4.18/hr
17) 1m - 8:24(8:24/m) 169/173bpm 132cal 3.19/3.62/hr
18) 1m - 8:23(8:23/m) 172/175bpm 134cal 3.2/3.75/hr
19) 1m - 8:30(8:30/m) 173/176bpm 138cal 3.16/3.6/hr
20) 0.96m - 7:47(8:05/m) 179/185bpm 136cal 3.32/4.05/hr

7:36 7:41 7:44 7:43 7:47 7:46 7:50 7:56 7:55 7:49 8:03 7:59 8:03 8:11 8:13 8:14 8:24 8:23 8:30 7:47

Pace

73%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
1.00	7:35	7:35	7:35	167 116-180	1267
2.00	15:15	7:40	7:40	165 161-169	1265
3.00	23:00	7:45	7:45	165 162-170	1278
4.00	30:43	7:43	7:43	167 163-172	1289
5.00	38:29	7:46	7:46	166 160-174	1290
6.00	46:16	7:47	7:47	165 162-169	1284
7.00	54:06	7:50	7:50	167 161-170	1309
8.00	1:02:03	7:56	7:56	169 164-176	1341
9.00	1:09:57	7:54	7:54	170 163-181	1343
10.00	1:17:45	7:49	7:49	166 159-171	1296
11.00	1:25:48	8:03	8:03	166 161-169	1336
12.00	1:33:47	7:59	7:59	168 165-172	1341
13.00	1:41:51	8:04	8:04	168 164-171	1356
14.00	1:50:03	8:11	8:11	169 164-174	1384
15.00	1:58:16	8:13	8:13	169 164-171	1389
16.00	2:06:30	8:14	8:14	169 166-173	1392
17.00	2:14:54	8:24	8:24	169 163-173	1420
18.00	2:23:17	8:23	8:23	172 169-175	1441
19.00	2:31:47	8:30	8:30	173 167-176	1471
19.96	2:39:35	7:48	8:06	179 174-185	1451

Heart

169/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	41.21%	More
800m	3:38	7:18	46.60%	More
1km	4:32	7:18	49.21%	More
Mile	7:23	7:23	52.83%	More
5k	23:40	7:37	55.12%	More
5 miles	38:18	7:40	55.66%	More
10k	47:44	7:41	55.81%	More
10 miles	1:17:35	7:45	56.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:44	5:44	68.08
5km	20:12	6:30	64.59
5M	34:15	6:51	62.24
10km	43:36	7:01	61.11
10M	1:13:56	7:24	58.96
Half	1:39:46	7:37	57.55
20M	2:39:35	7:59	56.40
Mara	3:35:21	8:13	55.95

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