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Sun 17th Mar 2013 at 10:00am by MartinH - MH Health & Fitness

Run > Race

rain
cold

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Time
2:16:33
Miles
20.06
Min/mi
6:48
Pacing
92.3%
WAVA
68.60
Cals
2498
BPM
146
%MHR
83.4
B/mi
993
Asc(m)
249
Surface
Road

Notes & Comments

Ashby 20 race. Cold and bright at start but then started to rain and sleet after a couple of miles for the rest of the race.

Ran in 4 mile sections. These averaged out at: 7.12, 7.09, 6.47, 6.37, 6.15 (last mile was 6.04). Tough to pace due to hills so some quicker than aiming for but felt ok.

Had 4 rounds of toast before starting but no drink or gels during the race. Felt tired towards the end but think that was more the hills than lack of fuel.

Split Summary

====

1) - 1m - 7:09(7:09/m) - 127bpm avge - 137bpm max - 124cal

2) - 1m - 7:24(7:24/m) - 134bpm avge - 144bpm max - 124cal

3) - 1m - 7:13(7:13/m) - 142bpm avge - 142bpm max - 125cal

4) - 1m - 7:03(7:03/m) - 135bpm avge - 140bpm max - 126cal

5) - 1m - 7:15(7:15/m) - 143bpm avge - 152bpm max - 126cal

6) - 1m - 7:15(7:15/m) - 147bpm avge - 153bpm max - 125cal

7) - 1m - 7:08(7:08/m) - 143bpm avge - 151bpm max - 125cal

8) - 1m - 7:00(7:00/m) - 145bpm avge - 150bpm max - 125cal

9) - 1m - 6:42(6:42/m) - 143bpm avge - 150bpm max - 124cal

10) - 1m - 6:55(6:55/m) - 144bpm avge - 148bpm max - 125cal

11) - 1m - 7:00(7:00/m) - 149bpm avge - 156bpm max - 121cal

12) - 1m - 6:32(6:32/m) - 147bpm avge - 157bpm max - 124cal

13) - 1m - 6:38(6:38/m) - 148bpm avge - 153bpm max - 124cal

14) - 1m - 6:48(6:48/m) - 152bpm avge - 157bpm max - 125cal

15) - 1m - 6:33(6:33/m) - 153bpm avge - 156bpm max - 125cal

16) - 1m - 6:31(6:31/m) - 155bpm avge - 158bpm max - 124cal

17) - 1m - 6:18(6:18/m) - 154bpm avge - 158bpm max - 123cal

18) - 1m - 6:17(6:21/m) - 154bpm avge - 158bpm max - 122cal

19) - 1m - 6:22(6:22/m) - 157bpm avge - 161bpm max - 124cal

20) - 1m - 6:04(6:05/m) - 159bpm avge - 163bpm max - 123cal

Heart Rate Zone Summary

====

HR Zone: 45-147bpm (Sub 70%): 48.6%

HR Zone: 147-154bpm (71-75%): 29.5%

HR Zone: 154-161bpm (76-80%): 20.3%

HR Zone: 161-168bpm (81-85%): 1.6%

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 1.7%

Pace Zone: 5:40-5:59/mile: 3.5%

Pace Zone: 6:00-6:19/mile: 12.2%

Pace Zone: 6:20-6:39/mile: 21.3%

Pace Zone: 6:40-6:59/mile: 24%

Pace Zone: 7:00-7:19/mile: 20.9%

Pace Zone: 7:20-7:39/mile: 9.6%

Pace Zone: 7:40-7:59/mile: 3.5%

Pace Zone: 8:00-8:19/mile: 1.6%

7:09 7:24 17 7:13 7:03 7:15 7:15 7:08 7:00 6:42 6:55 6:46 6:32 6:38 6:48 6:33 6:31 27 6:16 6:17 6:22 6:04

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	7:08	7:08	7:08	125 69-136	891	0/0
2.00	14:32	7:24	7:24	133 110-144	985	0/0
3.00	21:45	7:14	7:14	142 123-149	1026	0/0
4.00	28:48	7:02	7:02	135 126-140	950	0/0
5.00	36:01	7:14	7:14	142 126-149	1026	0/0
6.00	43:17	7:16	7:16	146 124-153	1060	0/0
7.00	50:25	7:08	7:08	143 138-151	1020	0/0
8.00	57:26	7:01	7:01	144 128-150	1010	0/0
9.00	1:04:09	6:43	6:43	143 132-150	961	0/0
10.00	1:11:03	6:54	6:54	143 123-148	986	0/0
11.00	1:18:03	7:00	7:00	149 144-155	1043	0/0
12.00	1:24:35	6:32	6:32	147 126-157	960	0/0
13.00	1:31:13	6:38	6:38	148 144-153	982	0/0
14.00	1:38:01	6:48	6:48	151 133-157	1028	0/0
15.00	1:44:34	6:33	6:33	152 132-156	996	0/0
16.00	1:51:05	6:31	6:31	155 151-158	1009	0/0
17.00	1:57:23	6:18	6:18	154 142-158	971	0/0
18.00	2:03:44	6:21	6:21	153 135-158	971	0/0
19.00	2:10:05	6:21	6:21	157 153-161	998	0/0
20.00	2:16:10	6:05	6:05	159 144-163	968	0/0
20.06	2:16:34	24	6:30	163 162-163	1060	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
146 avge / 163 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:36	54.83%	More
800m	2:54	5:51	60.40%	More
1km	3:42	5:58	62.05%	More
Mile	6:04	6:04	65.09%	More
5k	19:24	6:15	69.24%	More
5 miles	31:36	6:19	69.01%	More
10k	39:35	6:22	68.73%	More
10 miles	1:05:04	6:30	69.01%	More
Half	1:26:25	6:36	68.73%	More
20 miles	2:16:07	6:48	68.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	67.37
5km	19:16	6:12	69.72
5M	31:45	6:21	68.67
10km	39:53	6:25	68.21
10M	1:05:45	6:35	68.30
Half	1:27:18	6:40	67.51
20M	2:16:07	6:48	68.61
Mara	3:00:45	6:54	68.89

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