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Thu 2nd Jul 2009 at 6:00pm by steeplechaser

Run > Race
  • v warm
  • Time
    25:18
  • Miles
    3.92
  • Min/mi
    6:27
  • WAVA
    73.36
  • Cals
    458
  • BPM
    154
  • %MHR
    83.1
  • B/mi
    992
  • Asc(m)
    254
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 6:19(6:19/m) - 147bpm avge - 184bpm max - 113cal

2) - 1m - 6:27(6:27/m) - 155bpm avge - 166bpm max - 118cal

3) - 1m - 6:48(6:48/m) - 154bpm avge - 163bpm max - 118cal

4) - 0.92m - 5:45(6:15/m) - 159bpm avge - 173bpm max - 109cal

Heart Rate Zone Summary

====

HR Zone: 40-138bpm (Sub 70%): 5%

HR Zone: 138-145bpm (71-75%): 1.5%

HR Zone: 145-152bpm (76-80%): 8.7%

HR Zone: 152-159bpm (81-85%): 56.9%

HR Zone: 159-166bpm (86-90%): 21.8%

HR Zone: 166-173bpm (91-95%): 2.3%

HR Zone: 173-180bpm (96-100%): 2.5%

HR Zone: undefined: 1.2%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.8%

Pace Zone: 5:00-5:19/mile: 2.6%

Pace Zone: 5:20-5:39/mile: 6.2%

Pace Zone: 5:40-5:59/mile: 11.7%

Pace Zone: 6:00-6:19/mile: 17%

Pace Zone: 6:20-6:39/mile: 18.3%

Pace Zone: 6:40-6:59/mile: 13.8%

Pace Zone: 7:00-7:19/mile: 8.6%

Pace Zone: 7:20-7:39/mile: 5.1%

Pace Zone: 7:40-7:59/mile: 3.1%

Pace Zone: 8:00-8:19/mile: 2%

Pace Zone: 8:20-8:39/mile: 1.3%

Pace Zone: 8:40-8:59/mile: 1.6%

Pace Zone: 9:00-9:19/mile: 1.3%

Started off slower than usual & benefited. Cramp for first 400metres but ran it off. Pleasing result in hot conditions. Good finish.
6:19 6:27 6:48 5:45

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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.
0.13 0 0 0 86 61-120 0 0/0
0.25 0 0 0 135 121-146 0 0/0
0.38 0 0 0 154 148-164 0 0/0
0.50 0 0 0 170 157-181 0 0/0
0.63 0 0 0 178 172-184 0 0/0
0.75 0 0 0 157 151-170 0 0/0
0.88 0 0 0 153 150-159 0 0/0
1.00 0 0 0 159 153-164 0 0/0
1.13 0 0 0 156 152-161 0 0/0
1.25 0 0 0 153 151-154 0 0/0
1.38 0 0 0 152 151-157 0 0/0
1.50 0 0 0 153 152-157 0 0/0
1.63 0 0 0 153 152-157 0 0/0
1.75 0 0 0 159 152-165 0 0/0
1.88 0 0 0 159 154-166 0 0/0
2.00 0 0 0 153 150-162 0 0/0
2.13 0 0 0 153 151-156 0 0/0
2.25 0 0 0 152 151-154 0 0/0
2.38 0 0 0 155 152-161 0 0/0
2.50 0 0 0 157 152-163 0 0/0
2.63 0 0 0 152 148-159 0 0/0
2.75 0 0 0 153 150-156 0 0/0
2.88 0 0 0 157 156-159 0 0/0
3.00 0 0 0 156 155-158 0 0/0
3.13 0 0 0 156 154-159 0 0/0
3.25 0 0 0 156 154-157 0 0/0
3.38 0 0 0 158 157-161 0 0/0
3.50 0 0 0 159 158-161 0 0/0
3.63 0 0 0 161 160-163 0 0/0
3.75 0 0 0 162 161-163 0 0/0
3.88 0 0 0 161 158-163 0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 184 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:49 5:49 73.80
    5km 19:42 6:20 74.16
    5M 32:52 6:34 72.39
    10km 41:31 6:41 71.56
    10M 1:09:16 6:56 70.90
    Half 1:32:36 7:04 69.63
    20M 2:25:58 7:18 70.00
    Mara 3:15:09 7:27 69.82
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