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Sun 18th Nov 2012 at 10:00am by Nellers
Run > Coaching
Amazing
cold
-
Time
3:01:26
-
Miles
13.20
-
Min/mi
13:45
-
Pacing
81.5%
-
WAVA
33.66
-
Cals
1297
-
BPM
126
-
%MHR
70.2
-
B/mi
1736
-
Asc(m)
512
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 11:54(11:54/m) - 126bpm avge - 139bpm max - 114cal
2) - 1m - 11:47(11:47/m) - 126bpm avge - 140bpm max - 115cal
3) - 1m - 12:14(12:14/m) - 130bpm avge - 139bpm max - 114cal
4) - 1m - 12:45(12:45/m) - 131bpm avge - 147bpm max - 105cal
5) - 1m - 13:32(13:32/m) - 126bpm avge - 140bpm max - 110cal
6) - 1m - 12:37(12:37/m) - 125bpm avge - 136bpm max - 109cal
7) - 1m - 13:32(13:32/m) - 123bpm avge - 134bpm max - 101cal
8) - 1m - 13:25(13:25/m) - 127bpm avge - 152bpm max - 98cal
9) - 1m - 15:02(15:02/m) - 124bpm avge - 137bpm max - 86cal
10) - 1m - 14:32(14:32/m) - 125bpm avge - 137bpm max - 87cal
11) - 1m - 14:12(14:12/m) - 128bpm avge - 138bpm max - 86cal
12) - 1m - 15:41(15:41/m) - 123bpm avge - 132bpm max - 80cal
13) - 1m - 15:19(15:19/m) - 125bpm avge - 134bpm max - 76cal
14) - 0.2m - 4:54(24:41/m) - 129bpm avge - 151bpm max - 16cal
Heart Rate Zone Summary
====
HR Zone: 47-146bpm (Sub 70%): 99.2%
HR Zone: 146-153bpm (71-75%): 0.8%
Pace Zone Summary
====
Pace Zone: 9:40-9:59/mile: 1.1%
Pace Zone: 10:00-10:19/mile: 1.4%
Pace Zone: 10:20-10:39/mile: 3.9%
Pace Zone: 10:40-10:59/mile: 4.1%
Pace Zone: 11:00-11:19/mile: 6.6%
Pace Zone: 11:20-11:39/mile: 7.1%
Pace Zone: 11:40-11:59/mile: 5.3%
Pace Zone: 12:00-12:19/mile: 5.7%
Pace Zone: 12:20-12:39/mile: 5.9%
Pace Zone: 12:40-12:59/mile: 5.5%
Pace Zone: 13:00-13:19/mile: 4.4%
Pace Zone: 13:20-13:39/mile: 5.2%
Pace Zone: 13:40-13:59/mile: 3.8%
Pace Zone: 14:00-14:19/mile: 2.2%
Pace Zone: 14:20-14:39/mile: 2.9%
Pace Zone: 14:40-14:59/mile: 3.1%
Pace Zone: 15:00-15:19/mile: 1.6%
11:54 11:47 12:14 12:45 13:32 12:37 13:32 13:25 15:02 14:32 14:12 15:41 15:19 4:54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
5:54 |
5:54 |
11:49 |
124 100-133 |
1465 |
0/0 |
| 1.00 |
11:51 |
5:56 |
11:53 |
128 115-135 |
1521 |
0/0 |
| 1.50 |
17:41 |
5:50 |
11:41 |
124 102-133 |
1448 |
0/0 |
| 2.00 |
23:39 |
5:58 |
11:55 |
129 108-140 |
1537 |
0/0 |
| 2.50 |
30:03 |
6:24 |
12:48 |
128 113-137 |
1639 |
0/0 |
| 3.00 |
35:53 |
5:50 |
11:41 |
132 118-139 |
1541 |
0/0 |
| 3.50 |
42:13 |
6:20 |
12:40 |
133 109-147 |
1686 |
0/0 |
| 4.00 |
48:38 |
6:24 |
12:49 |
130 117-136 |
1666 |
0/0 |
| 4.50 |
54:44 |
6:06 |
12:12 |
129 119-139 |
1575 |
0/0 |
| 5.00 |
1:02:10 |
7:26 |
14:52 |
124 111-133 |
1843 |
0/0 |
| 5.50 |
1:08:32 |
6:22 |
12:44 |
125 109-131 |
1591 |
0/0 |
| 6.00 |
1:14:48 |
6:17 |
12:33 |
125 114-136 |
1569 |
0/0 |
| 6.50 |
1:21:07 |
6:18 |
12:37 |
124 110-132 |
1564 |
0/0 |
| 7.00 |
1:28:19 |
7:12 |
14:24 |
123 109-134 |
1771 |
0/0 |
| 7.50 |
1:34:42 |
6:23 |
12:46 |
131 115-152 |
1673 |
0/0 |
| 8.00 |
1:41:44 |
7:02 |
14:04 |
125 107-134 |
1758 |
0/0 |
| 8.50 |
1:48:42 |
6:58 |
13:56 |
126 112-136 |
1757 |
0/0 |
| 9.00 |
1:56:48 |
8:05 |
16:11 |
123 110-137 |
1990 |
0/0 |
| 9.50 |
2:03:56 |
7:08 |
14:17 |
125 111-136 |
1784 |
0/0 |
| 10.00 |
2:11:18 |
7:21 |
14:43 |
124 109-137 |
1825 |
0/0 |
| 10.50 |
2:18:12 |
6:54 |
13:48 |
128 111-134 |
1767 |
0/0 |
| 11.00 |
2:25:30 |
7:18 |
14:37 |
128 113-139 |
1871 |
0/0 |
| 11.50 |
2:32:35 |
7:04 |
14:09 |
126 113-132 |
1783 |
0/0 |
| 12.00 |
2:41:13 |
8:38 |
17:16 |
121 105-131 |
2090 |
0/0 |
| 12.50 |
2:48:59 |
7:47 |
15:33 |
124 106-134 |
1929 |
0/0 |
| 13.00 |
2:56:30 |
7:30 |
15:01 |
127 122-134 |
1907 |
0/0 |
| 13.20 |
3:01:26 |
4:56 |
24:54 |
130 114-150 |
3238 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:36 |
10:27 |
30.03% |
More |
| 800m |
5:40 |
11:25 |
31.81% |
More |
| 1km |
7:09 |
11:30 |
33.23% |
More |
| Mile |
11:43 |
11:43 |
34.88% |
More |
| 5k |
37:04 |
11:56 |
37.04% |
More |
| 5 miles |
1:02:10 |
12:26 |
35.90% |
More |
| 10k |
1:17:22 |
12:27 |
35.97% |
More |
| 10 miles |
2:11:18 |
13:08 |
34.73% |
More |
| Half |
2:58:09 |
13:36 |
34.02% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:03 |
10:03 |
40.65 |
| 5km |
35:50 |
11:32 |
38.32 |
| 5M |
1:01:05 |
12:13 |
36.54 |
| 10km |
1:17:56 |
12:33 |
35.71 |
| 10M |
2:12:54 |
13:17 |
34.31 |
| Half |
2:59:54 |
13:44 |
33.42 |
| 20M |
4:49:07 |
14:27 |
32.45 |
| Mara |
6:31:22 |
14:56 |
32.01 |
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