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Sun 26th Apr 2009 at 8:00am by dave_m

Run > Race
  • Not good
  • breezy
  • hellish
  • Time
    3:34:22
  • Miles
    26.55
  • Min/mi
    8:04
  • Pacing
    86.8%
  • WAVA
    58.40
  • Cals
    3342
  • BPM
    165
  • %MHR
    90.1
  • B/mi
    1331
  • Asc(m)
    1269
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 8:21(8:21/m) - 148bpm avge - 160bpm max - 125cal

2) - 1m - 7:47(7:47/m) - 159bpm avge - 165bpm max - 128cal

3) - 1m - 7:23(7:23/m) - 160bpm avge - 165bpm max - 127cal

4) - 1m - 7:28(7:28/m) - 163bpm avge - 171bpm max - 128cal

5) - 1m - 7:42(7:42/m) - 165bpm avge - 170bpm max - 127cal

6) - 1m - 7:40(7:40/m) - 166bpm avge - 170bpm max - 128cal

7) - 1m - 7:42(7:42/m) - 165bpm avge - 170bpm max - 128cal

8) - 1m - 7:34(7:34/m) - 165bpm avge - 170bpm max - 128cal

9) - 1m - 7:33(7:33/m) - 166bpm avge - 171bpm max - 128cal

10) - 1m - 7:39(7:39/m) - 165bpm avge - 169bpm max - 128cal

11) - 1m - 7:35(7:35/m) - 166bpm avge - 169bpm max - 128cal

12) - 1m - 7:37(7:37/m) - 167bpm avge - 170bpm max - 128cal

13) - 1m - 7:48(7:48/m) - 169bpm avge - 173bpm max - 129cal

14) - 1m - 7:38(7:38/m) - 170bpm avge - 173bpm max - 129cal

15) - 1m - 7:37(7:37/m) - 170bpm avge - 172bpm max - 129cal

16) - 1m - 8:08(8:08/m) - 170bpm avge - 173bpm max - 117cal

17) - 1m - 7:55(7:55/m) - 169bpm avge - 172bpm max - 128cal

18) - 1m - 8:05(8:05/m) - 170bpm avge - 173bpm max - 125cal

19) - 1m - 8:27(8:27/m) - 169bpm avge - 172bpm max - 140cal

20) - 1m - 8:14(8:14/m) - 168bpm avge - 171bpm max - 132cal

21) - 1m - 8:40(8:40/m) - 167bpm avge - 171bpm max - 124cal

22) - 1m - 9:11(9:11/m) - 162bpm avge - 168bpm max - 124cal

23) - 1m - 9:16(9:16/m) - 161bpm avge - 167bpm max - 122cal

24) - 1m - 7:04(7:04/m) - 166bpm avge - 172bpm max - 120cal

25) - 1m - 9:56(9:56/m) - 161bpm avge - 166bpm max - 99cal

26) - 1m - 9:13(9:13/m) - 162bpm avge - 167bpm max - 126cal

27) - 0.55m - 5:07(9:19/m) - 161bpm avge - 169bpm max - 67cal

Heart Rate Zone Summary

====

HR Zone: 45-142bpm (Sub 70%): 0.9%

HR Zone: 142-149bpm (71-75%): 1%

HR Zone: 149-155bpm (76-80%): 4.3%

HR Zone: 155-162bpm (81-85%): 18.4%

HR Zone: 162-169bpm (86-90%): 54.8%

HR Zone: 169-176bpm (91-95%): 20.5%

Pace Zone Summary

====

Pace Zone: 6:40-6:59/mile: 3.7%

Pace Zone: 7:00-7:19/mile: 10.9%

Pace Zone: 7:20-7:39/mile: 19.1%

Pace Zone: 7:40-7:59/mile: 17.3%

Pace Zone: 8:00-8:19/mile: 13%

Pace Zone: 8:20-8:39/mile: 10.1%

Pace Zone: 8:40-8:59/mile: 6.7%

Pace Zone: 9:00-9:19/mile: 4.6%

Pace Zone: 9:20-9:39/mile: 2.1%

Pace Zone: 9:40-9:59/mile: 1.1%
8:21 7:47 7:23 7:28 7:42 7:40 7:42 7:34 7:33 7:39 7:35 7:37 7:48 7:38 7:37 8:08 7:55 8:05 8:27 8:14 8:40 9:11 9:16 7:04 9:56 9:13 5:07

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 8:19 8:19 8:19 148 126-159 1231 0/0
2.00 16:06 7:47 7:47 159 148-165 1238 0/0
3.00 23:30 7:23 7:23 160 152-165 1182 0/0
4.00 30:58 7:28 7:28 163 155-171 1218 0/0
5.00 38:40 7:42 7:42 165 159-170 1270 0/0
6.00 46:20 7:40 7:40 166 163-169 1273 0/0
7.00 54:03 7:43 7:43 165 159-169 1272 0/0
8.00 1:01:36 7:33 7:33 165 162-170 1247 0/0
9.00 1:09:09 7:33 7:33 166 163-171 1254 0/0
10.00 1:16:48 7:39 7:39 166 163-168 1270 0/0
11.00 1:24:24 7:35 7:35 166 164-169 1260 0/0
12.00 1:32:01 7:38 7:38 167 160-170 1274 0/0
13.00 1:39:49 7:48 7:48 169 164-173 1318 0/0
14.00 1:47:27 7:38 7:38 170 166-173 1297 0/0
15.00 1:55:04 7:38 7:38 170 166-172 1296 0/0
16.00 2:03:12 8:08 8:08 170 167-173 1382 0/0
17.00 2:11:08 7:56 7:56 169 167-172 1339 0/0
18.00 2:19:13 8:05 8:05 170 167-172 1375 0/0
19.00 2:27:40 8:27 8:27 169 166-172 1429 0/0
20.00 2:35:55 8:14 8:14 168 160-171 1384 0/0
21.00 2:44:34 8:40 8:40 167 155-171 1446 0/0
22.00 2:53:46 9:11 9:11 162 147-168 1488 0/0
23.00 3:03:01 9:15 9:15 161 149-167 1490 0/0
24.00 3:10:47 7:46 7:46 166 156-172 1289 0/0
25.00 3:20:02 9:15 9:15 161 150-166 1490 0/0
26.00 3:29:16 9:14 9:14 162 154-167 1495 0/0
26.55 3:34:21 5:05 9:19 161 155-169 1501 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 173 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 49.48% More
    800m 3:25 6:53 50.29% More
    1km 4:13 6:48 53.45% More
    Mile 7:20 7:20 53.19% More
    5k 23:14 7:29 56.97% More
    5 miles 37:47 7:33 56.92% More
    10k 47:02 7:34 57.15% More
    10 miles 1:15:48 7:35 58.58% More
    Half 1:39:40 7:36 58.94% More
    20 miles 2:35:36 7:47 59.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:25 5:25 71.93
    5km 19:18 6:13 68.60
    5M 32:56 6:35 65.31
    10km 42:01 6:46 63.97
    10M 1:11:40 7:10 61.96
    Half 1:37:02 7:24 60.07
    20M 2:35:59 7:48 59.21
    Mara 3:31:12 8:04 58.31
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