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Sun 25th Apr 2010 at 9:00am by Ice Man

Run > Race
  • Amazing
  • Time
    5:31:50
  • Miles
    27.44
  • Min/mi
    12:06
  • Pacing
    75%
  • WAVA
    41.30
  • Cals
    3339
  • BPM
    166
  • %MHR
    97
  • B/mi
    2007
  • Asc(m)
    820
  • Surface
    Road

Notes & Comments

Runner's knee problem still affecting my running ability, so adopted run/walk strategy 1mile run/60 sec walk.

Split Summary

====

1) - 1.61km - 9:31(5:55/km) - 211bpm avge - 254bpm max - 51cal

2) - 0.15km - 1:00(6:40/km) - 166bpm avge - 168bpm max - 13cal

3) - 1.61km - 9:27(5:52/km) - 166bpm avge - 175bpm max - 123cal

4) - 0.12km - 1:00(8:20/km) - 170bpm avge - 176bpm max - 13cal

5) - 1.61km - 9:33(5:56/km) - 172bpm avge - 180bpm max - 125cal

6) - 0.13km - 1:00(7:42/km) - 168bpm avge - 178bpm max - 13cal

7) - 1.61km - 9:40(6:01/km) - 176bpm avge - 181bpm max - 133cal

8) - 0.03km - 1:00(33:20/km) - 164bpm avge - 177bpm max - 13cal

9) - 1.61km - 11:03(6:52/km) - 168bpm avge - 178bpm max - 138cal

10) - 0.1km - 1:00(10:00/km) - 172bpm avge - 177bpm max - 13cal

11) - 1.61km - 10:46(6:41/km) - 174bpm avge - 181bpm max - 144cal

12) - 0.11km - 1:00(9:05/km) - 172bpm avge - 179bpm max - 13cal

13) - 1.61km - 10:54(6:46/km) - 172bpm avge - 181bpm max - 132cal

14) - 0.09km - 1:00(11:07/km) - 169bpm avge - 176bpm max - 12cal

15) - 1.61km - 10:44(6:40/km) - 168bpm avge - 177bpm max - 106cal

16) - 0.1km - 1:00(10:00/km) - 169bpm avge - 175bpm max - 12cal

17) - 1.61km - 11:48(7:20/km) - 166bpm avge - 176bpm max - 160cal

18) - 0.09km - 1:00(11:07/km) - 159bpm avge - 164bpm max - 13cal

19) - 1.61km - 13:39(8:29/km) - 154bpm avge - 175bpm max - 85cal

20) - 0.09km - 1:00(11:07/km) - 165bpm avge - 174bpm max - 13cal

21) - 1.61km - 11:34(7:11/km) - 169bpm avge - 177bpm max - 140cal

22) - 0.1km - 1:00(10:00/km) - 170bpm avge - 176bpm max - 13cal

23) - 1.61km - 12:37(7:50/km) - 171bpm avge - 176bpm max - 147cal

24) - 0.08km - 1:00(12:30/km) - 167bpm avge - 172bpm max - 13cal

25) - 1.61km - 14:14(8:50/km) - 156bpm avge - 174bpm max - 103cal

26) - 0.1km - 1:00(10:00/km) - 163bpm avge - 169bpm max - 9cal

27) - 1.61km - 12:32(7:47/km) - 165bpm avge - 171bpm max - 144cal

28) - 0.13km - 1:00(7:42/km) - 161bpm avge - 170bpm max - 13cal

29) - 1.61km - 10:56(6:48/km) - 153bpm avge - 171bpm max - 55cal

30) - 0.09km - 1:00(11:07/km) - 158bpm avge - 163bpm max - 10cal

31) - 1.61km - 12:24(7:42/km) - 165bpm avge - 177bpm max - 127cal

32) - 0.1km - 1:00(10:00/km) - 164bpm avge - 170bpm max - 12cal

33) - 1.61km - 13:19(8:16/km) - 163bpm avge - 173bpm max - 122cal

34) - 0.09km - 1:00(11:07/km) - 163bpm avge - 167bpm max - 11cal

35) - 1.61km - 12:49(7:58/km) - 167bpm avge - 172bpm max - 135cal

36) - 0.11km - 1:00(9:05/km) - 170bpm avge - 172bpm max - 12cal

37) - 1.61km - 15:15(9:28/km) - 150bpm avge - 172bpm max - 89cal

38) - 0.12km - 1:00(8:20/km) - 160bpm avge - 162bpm max - 10cal

39) - 1.61km - 13:43(8:31/km) - 159bpm avge - 168bpm max - 117cal

40) - 0.09km - 1:00(11:07/km) - 138bpm avge - 140bpm max - 2cal

41) - 1.61km - 12:49(7:58/km) - 162bpm avge - 169bpm max - 133cal

42) - 0.09km - 1:00(11:07/km) - 154bpm avge - 164bpm max - 8cal

43) - 1.61km - 13:21(8:17/km) - 162bpm avge - 167bpm max - 135cal

44) - 0.07km - 1:00(14:17/km) - 148bpm avge - 156bpm max - 3cal

45) - 1.61km - 12:14(7:36/km) - 160bpm avge - 166bpm max - 113cal

46) - 0.09km - 1:00(11:07/km) - 157bpm avge - 164bpm max - 8cal

47) - 1.61km - 8:06(5:02/km) - 147bpm avge - 163bpm max - 34cal

48) - 0.13km - 1:00(7:42/km) - 164bpm avge - 165bpm max - 11cal

49) - 1.61km - 12:54(8:01/km) - 164bpm avge - 169bpm max - 144cal

50) - 0.14km - 1:00(7:09/km) - 167bpm avge - 170bpm max - 12cal

51) - 1.38km - 10:58(7:57/km) - 168bpm avge - 173bpm max - 129cal

Heart Rate Zone Summary

====

HR Zone: 54-146bpm (Sub 70%): 6.6%

HR Zone: 146-152bpm (71-75%): 5.2%

HR Zone: 152-159bpm (76-80%): 9.3%

HR Zone: 159-165bpm (81-85%): 29.3%

HR Zone: 165-172bpm (86-90%): 27%

HR Zone: 172-178bpm (91-95%): 17%

HR Zone: 178-185bpm (96-100%): 2.6%

HR Zone: undefined: 3.1%

Pace Zone Summary

====

Pace Zone: 5:00-5:19/km: 1.4%

Pace Zone: 5:20-5:39/km: 3.9%

Pace Zone: 5:40-5:59/km: 6.8%

Pace Zone: 6:00-6:19/km: 7.4%

Pace Zone: 6:20-6:39/km: 8.3%

Pace Zone: 6:40-6:59/km: 8.6%

Pace Zone: 7:00-7:19/km: 9.9%

Pace Zone: 7:20-7:39/km: 10.4%

Pace Zone: 7:40-7:59/km: 9.5%

Pace Zone: 8:00-8:19/km: 7.1%

Pace Zone: 8:20-8:39/km: 5.5%

Pace Zone: 8:40-8:59/km: 3%

Pace Zone: 9:00-9:19/km: 1.7%

Pace Zone: 9:40-9:59/km: 1.1%

Pace Zone: 10:00-10:19/km: 1.5%
9:31 1:00 9:27 1:00 9:33 1:00 9:40 1:00 11:03 1:00 10:46 1:00 10:54 1:00 10:44 1:00 11:48 1:00 13:39 1:00 11:34 1:00 12:37 1:00 14:14 1:00 12:32 1:00 10:56 1:00 12:24 1:00 13:19 1:00 12:49 1:00 15:15 1:00 13:43 1:00 12:49 1:00 13:21 1:00 12:14 1:00 8:06 1

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.
1.00 9:31 9:31 9:31 211 158-254 2010 0/0
2.00 19:04 9:33 9:33 164 154-172 1566 0/0
3.00 28:58 9:54 9:54 170 155-179 1682 0/0
4.00 38:40 9:42 9:42 174 151-181 1688 0/0
5.00 50:25 11:45 11:45 166 131-181 1949 0/0
6.00 1:01:23 10:58 10:58 173 159-179 1898 0/0
7.00 1:12:31 11:08 11:08 172 154-181 1915 0/0
8.00 1:23:37 11:06 11:06 169 152-181 1875 0/0
9.00 1:35:20 11:43 11:43 166 150-176 1946 0/0
10.00 1:49:20 14:00 14:00 155 132-175 2171 0/0
11.00 2:01:29 12:08 12:08 165 141-175 2003 0/0
12.00 2:13:23 11:54 11:54 169 145-177 2012 0/0
13.00 2:28:07 14:44 14:44 164 137-176 2417 0/0
14.00 2:40:54 12:47 12:47 160 141-174 2044 0/0
15.00 2:54:12 13:18 13:18 163 140-171 2168 0/0
16.00 3:04:49 10:37 10:37 154 138-167 1634 0/0
17.00 3:17:21 12:33 12:33 165 138-177 2070 0/0
18.00 3:30:41 13:20 13:20 162 141-173 2159 0/0
19.00 3:43:32 12:50 12:50 165 147-172 2119 0/0
20.00 3:59:09 15:37 15:37 153 129-172 2389 0/0
21.00 4:12:14 13:05 13:05 159 136-167 2082 0/0
22.00 4:26:01 13:47 13:47 158 137-169 2178 0/0
23.00 4:39:14 13:13 13:13 161 142-166 2127 0/0
24.00 4:52:43 13:29 13:29 159 139-166 2144 0/0
25.00 5:01:14 8:31 8:31 157 139-166 1338 0/0
26.00 5:13:34 12:20 12:20 160 140-165 1973 0/0
27.00 5:26:06 12:32 12:32 166 158-170 2081 0/0
27.44 5:31:51 5:45 13:07 169 162-173 2217 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 254 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:27 33.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:36 6:36 62.13
    5km 25:14 8:07 55.26
    5M 44:18 8:52 51.16
    10km 57:17 9:13 49.36
    10M 1:40:34 10:03 46.43
    Half 2:18:24 10:34 44.27
    20M 3:48:17 11:25 42.53
    Mara 5:14:10 11:59 41.21
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