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Sat 16th Mar 2013 at 9:00am by IanS

Run > Race

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breezy
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Time
5:25:11
Miles
32.99
Min/mi
9:51
Pacing
57.8%
WAVA
55.67
Cals
2608
BPM
136
%MHR
78.4
B/mi
1345
Asc(m)
333
Hillscore
12
Surface
Road

Notes & Comments

D33 Ultra. Slower than last year but plan was to run it nice and steady so did okay apart from last couple of miles when hips and ITB decided they didn't want to play.
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Split Summary

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1) - 1m - 9:37(9:37/m) - 117bpm avge - 133bpm max - 83cal

2) - 1m - 9:23(9:23/m) - 123bpm avge - 126bpm max - 90cal

3) - 1m - 9:21(9:21/m) - 124bpm avge - 127bpm max - 86cal

4) - 1m - 9:17(9:17/m) - 123bpm avge - 125bpm max - 79cal

5) - 1m - 9:13(9:13/m) - 125bpm avge - 128bpm max - 78cal

6) - 1m - 9:00(9:00/m) - 127bpm avge - 131bpm max - 74cal

7) - 1m - 9:13(9:13/m) - 129bpm avge - 135bpm max - 75cal

8) - 1m - 10:04(10:04/m) - 131bpm avge - 137bpm max - 84cal

9) - 1m - 11:24(11:24/m) - 123bpm avge - 135bpm max - 70cal

10) - 1m - 9:27(9:27/m) - 129bpm avge - 135bpm max - 71cal

11) - 1m - 10:06(10:06/m) - 135bpm avge - 141bpm max - 86cal

12) - 1m - 9:33(9:33/m) - 134bpm avge - 139bpm max - 76cal

13) - 1m - 9:29(9:29/m) - 134bpm avge - 139bpm max - 75cal

14) - 1m - 9:21(9:21/m) - 139bpm avge - 143bpm max - 81cal

15) - 1m - 9:27(9:27/m) - 140bpm avge - 143bpm max - 83cal

16) - 1m - 9:27(9:27/m) - 141bpm avge - 144bpm max - 84cal

17) - 1m - 13:55(13:55/m) - 131bpm avge - 145bpm max - 92cal

18) - 1m - 9:39(9:39/m) - 143bpm avge - 149bpm max - 92cal

19) - 1m - 9:10(9:10/m) - 146bpm avge - 150bpm max - 98cal

20) - 1m - 9:16(9:16/m) - 145bpm avge - 147bpm max - 91cal

21) - 1m - 10:29(10:29/m) - 144bpm avge - 147bpm max - 87cal

22) - 1m - 9:18(9:18/m) - 147bpm avge - 149bpm max - 92cal

23) - 1m - 9:17(9:17/m) - 146bpm avge - 149bpm max - 79cal

24) - 1m - 11:04(11:04/m) - 143bpm avge - 151bpm max - 88cal

25) - 1m - 13:20(13:20/m) - 133bpm avge - 143bpm max - 54cal

26) - 1m - 9:40(9:40/m) - 141bpm avge - 145bpm max - 60cal

27) - 1m - 9:34(9:34/m) - 145bpm avge - 146bpm max - 71cal

28) - 1m - 9:17(9:17/m) - 146bpm avge - 148bpm max - 73cal

29) - 1m - 9:12(9:12/m) - 147bpm avge - 149bpm max - 79cal

30) - 1m - 9:11(9:11/m) - 150bpm avge - 152bpm max - 99cal

31) - 1m - 8:58(8:58/m) - 149bpm avge - 151bpm max - 93cal

32) - 1m - 11:11(11:11/m) - 139bpm avge - 148bpm max - 54cal

33) - 0.85m - 9:15(10:52/m) - 133bpm avge - 140bpm max - 31cal

Heart Rate Zone Summary

====

HR Zone: 44-135bpm (Sub 70%): 40.4%

HR Zone: 135-142bpm (71-75%): 20.4%

HR Zone: 142-148bpm (76-80%): 28.9%

HR Zone: 148-155bpm (81-85%): 10.4%

Pace Zone Summary

====

Pace Zone: 7:40-7:59/mile: 1.6%

Pace Zone: 8:00-8:19/mile: 4.5%

Pace Zone: 8:20-8:39/mile: 9.3%

Pace Zone: 8:40-8:59/mile: 15.1%

Pace Zone: 9:00-9:19/mile: 17.2%

Pace Zone: 9:20-9:39/mile: 14.4%

Pace Zone: 9:40-9:59/mile: 10.6%

Pace Zone: 10:00-10:19/mile: 6.7%

Pace Zone: 10:20-10:39/mile: 3.8%

Pace Zone: 10:40-10:59/mile: 2.2%

Pace Zone: 11:00-11:19/mile: 1.4%

9:37 9:23 9:21 9:17 9:13 9:00 9:13 10:04 11:24 9:27 10:06 9:33 9:29 9:21 9:27 9:27 13:55 9:39 9:10 9:16 10:29 9:18 9:17 11:04 13:20 9:40 9:34 9:17 9:12 9:11 8:58 11:11 9:15

Map

D33 ultra

0mi in 0

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	9:36	9:36	9:36	117 70-133	1124	7/4
2.00	18:59	9:23	9:23	123 117-126	1154	16/1
3.00	28:20	9:21	9:21	124 120-127	1159	9/3
4.00	37:37	9:17	9:17	123 120-125	1142	4/3
5.00	46:50	9:13	9:13	125 122-127	1151	3/6
6.00	55:51	9:01	9:01	127 124-131	1145	2/16
7.00	1:05:04	9:13	9:13	129 124-135	1189	9/8
8.00	1:15:08	10:04	10:04	131 125-136	1319	22/1
9.00	1:26:31	11:23	11:23	124 101-135	1412	17/17
10.00	1:35:58	9:27	9:27	129 122-135	1220	0/14
11.00	1:46:04	10:05	10:05	134 128-141	1352	24/4
12.00	1:55:37	9:34	9:34	134 130-138	1281	5/10
13.00	2:05:06	9:29	9:29	134 130-139	1270	2/3
14.00	2:14:28	9:22	9:22	138 132-142	1292	8/8
15.00	2:23:55	9:27	9:27	140 133-143	1323	3/12
16.00	2:33:22	9:27	9:27	141 137-144	1332	11/1
17.00	2:47:17	13:55	13:55	137 102-145	1907	2/5
18.00	2:56:56	9:40	9:40	144 129-149	1391	6/5
19.00	3:06:07	9:10	9:10	146 140-150	1339	12/7
20.00	3:15:23	9:16	9:16	145 141-147	1345	7/5
21.00	3:25:51	10:28	10:28	144 130-147	1507	6/4
22.00	3:35:10	9:19	9:19	147 143-149	1369	9/10
23.00	3:44:27	9:17	9:17	146 143-149	1357	4/18
24.00	3:55:33	11:05	11:05	143 132-151	1585	23/0
25.00	4:08:52	13:19	13:19	135 114-143	1798	1/19
26.00	4:18:32	9:40	9:40	141 134-145	1364	5/14
27.00	4:28:06	9:34	9:34	145 142-146	1388	4/6
28.00	4:37:23	9:17	9:17	146 144-148	1356	13/13
29.00	4:46:36	9:12	9:12	147 145-149	1353	8/4
30.00	4:55:47	9:11	9:11	149 146-151	1368	6/3
31.00	5:04:45	8:59	8:59	149 146-150	1338	1/13
32.00	5:15:57	11:11	11:11	139 126-148	1555	1/16
32.85	5:25:11	9:14	10:56	133 123-140	1454	4/3

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
136 avge / 152 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
42	1.7%	11:14
34	2.0%	10:49
21	2.2%	10:35
12	1.2%	9:24
11	1.1%	9:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	40.67%	More
800m	4:08	8:19	46.90%	More
1km	5:10	8:19	48.89%	More
Mile	8:22	8:22	51.34%	More
5k	27:50	8:58	52.48%	More
5 miles	46:02	9:12	51.69%	More
10k	57:20	9:14	51.83%	More
10 miles	1:35:39	9:34	51.34%	More
Half	2:05:42	9:36	51.70%	More
20 miles	3:14:56	9:45	52.42%	More
Mara	4:19:48	9:55	52.44%	More
50k	5:05:14	9:49	54.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:08	6:08	69.99
5km	22:13	7:09	65.76
5M	38:08	7:38	62.39
10km	48:49	7:51	60.86
10M	1:23:48	8:23	58.60
Half	1:53:53	8:42	56.62
20M	3:04:10	9:13	55.48
Mara	4:10:17	9:33	54.44

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