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Sun 9th Aug 2009 at 9:00am by dan_a

Run > Race
  • breezy
  • warm
  • Time
    3:51:47
  • Miles
    26.20
  • Min/mi
    8:51
  • Pacing
    76.7%
  • WAVA
    52.44
  • Cals
    3678
  • BPM
    145
  • %MHR
    82.8
  • B/mi
    1282
  • Asc(m)
    1160
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 7:50(7:50/m) - 144bpm avge - 155bpm max - 137cal

2) - 1m - 8:05(8:05/m) - 150bpm avge - 153bpm max - 139cal

3) - 1m - 8:19(8:19/m) - 151bpm avge - 159bpm max - 139cal

4) - 1m - 8:52(8:52/m) - 152bpm avge - 161bpm max - 140cal

5) - 1m - 7:47(7:47/m) - 150bpm avge - 156bpm max - 139cal

6) - 1m - 7:48(7:48/m) - 149bpm avge - 152bpm max - 141cal

7) - 1m - 8:00(8:00/m) - 148bpm avge - 153bpm max - 140cal

8) - 1m - 8:34(8:34/m) - 145bpm avge - 151bpm max - 137cal

9) - 1m - 7:49(7:49/m) - 147bpm avge - 152bpm max - 141cal

10) - 1m - 7:51(7:51/m) - 149bpm avge - 153bpm max - 140cal

11) - 1m - 7:42(7:42/m) - 147bpm avge - 151bpm max - 141cal

12) - 1m - 8:19(8:19/m) - 147bpm avge - 152bpm max - 140cal

13) - 1m - 7:26(7:26/m) - 152bpm avge - 155bpm max - 140cal

14) - 1m - 7:38(7:38/m) - 151bpm avge - 157bpm max - 142cal

15) - 1m - 8:16(8:16/m) - 149bpm avge - 155bpm max - 139cal

16) - 1m - 8:24(8:24/m) - 149bpm avge - 151bpm max - 139cal

17) - 1m - 8:52(8:52/m) - 148bpm avge - 153bpm max - 139cal

18) - 1m - 9:04(9:04/m) - 149bpm avge - 155bpm max - 140cal

19) - 1m - 8:09(8:09/m) - 148bpm avge - 152bpm max - 141cal

20) - 1m - 8:51(8:51/m) - 147bpm avge - 152bpm max - 137cal

21) - 1m - 9:11(9:11/m) - 146bpm avge - 149bpm max - 139cal

22) - 1m - 10:43(10:43/m) - 137bpm avge - 144bpm max - 136cal

23) - 1m - 10:23(10:23/m) - 135bpm avge - 141bpm max - 137cal

24) - 1m - 11:15(11:15/m) - 134bpm avge - 140bpm max - 139cal

25) - 1m - 12:22(12:22/m) - 130bpm avge - 136bpm max - 137cal

26) - 1m - 10:44(10:44/m) - 135bpm avge - 141bpm max - 140cal

27) - 0.42m - 3:34(8:30/m) - 141bpm avge - 147bpm max - 59cal

Heart Rate Zone Summary

====

HR Zone: 51-148bpm (Sub 70%): 58.2%

HR Zone: 148-155bpm (71-75%): 40.5%

HR Zone: 155-162bpm (76-80%): 1.3%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 1.6%

Pace Zone: 6:40-6:59/mile: 3.2%

Pace Zone: 7:00-7:19/mile: 6.3%

Pace Zone: 7:20-7:39/mile: 10.3%

Pace Zone: 7:40-7:59/mile: 13.2%

Pace Zone: 8:00-8:19/mile: 12.3%

Pace Zone: 8:20-8:39/mile: 9.6%

Pace Zone: 8:40-8:59/mile: 7.3%

Pace Zone: 9:00-9:19/mile: 6.4%

Pace Zone: 9:20-9:39/mile: 4.5%

Pace Zone: 9:40-9:59/mile: 4.7%

Pace Zone: 10:00-10:19/mile: 3.9%

Pace Zone: 10:20-10:39/mile: 3.2%

Pace Zone: 10:40-10:59/mile: 2.9%

Pace Zone: 11:00-11:19/mile: 1.6%

Pace Zone: 11:20-11:39/mile: 1.4%

Pace Zone: 11:40-11:59/mile: 1.1%
7:50 8:05 8:19 8:52 7:47 7:48 8:00 8:34 7:49 7:51 7:42 8:19 7:26 7:38 8:16 8:24 8:52 9:04 8:09 8:51 9:11 10:43 10:23 11:15 12:22 10:44 3:34

Map
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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 7:50 7:50 7:50 139 65-155 1089 0/0
2.00 15:55 8:05 8:05 150 146-152 1211 0/0
3.00 24:14 8:19 8:19 151 147-158 1255 0/0
4.00 33:06 8:52 8:52 152 144-161 1348 0/0
5.00 40:52 7:47 7:47 150 146-156 1167 0/0
6.00 48:40 7:48 7:48 149 146-152 1161 0/0
7.00 56:40 8:00 8:00 148 143-152 1183 0/0
8.00 1:05:13 8:34 8:34 145 118-151 1242 0/0
9.00 1:13:02 7:49 7:49 147 138-152 1149 0/0
10.00 1:20:54 7:51 7:51 149 142-153 1171 0/0
11.00 1:28:35 7:42 7:42 147 143-150 1131 0/0
12.00 1:36:54 8:18 8:18 147 131-152 1221 0/0
13.00 1:44:20 7:27 7:27 152 148-155 1131 0/0
14.00 1:51:59 7:39 7:39 151 145-157 1154 0/0
15.00 2:00:14 8:16 8:16 150 142-156 1239 0/0
16.00 2:08:38 8:24 8:24 149 146-151 1251 0/0
17.00 2:17:30 8:52 8:52 148 143-153 1312 0/0
18.00 2:26:34 9:04 9:04 148 143-155 1343 0/0
19.00 2:34:44 8:09 8:09 148 141-151 1207 0/0
20.00 2:43:35 8:51 8:51 147 140-152 1301 0/0
21.00 2:52:45 9:11 9:11 146 137-149 1340 0/0
22.00 3:03:29 10:43 10:43 137 119-144 1468 0/0
23.00 3:13:52 10:23 10:23 136 123-141 1412 0/0
24.00 3:25:07 11:15 11:15 134 122-140 1508 0/0
25.00 3:37:29 12:22 12:22 130 118-136 1608 0/0
26.00 3:48:13 10:44 10:44 135 130-141 1450 0/0
26.42 3:51:48 3:35 8:26 142 129-147 1199 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 161 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:53 42.07% More
    800m 3:31 7:04 47.95% More
    1km 4:27 7:10 49.46% More
    Mile 7:22 7:22 51.35% More
    5k 23:48 7:40 54.01% More
    5 miles 38:48 7:46 54.29% More
    10k 48:02 7:44 54.96% More
    10 miles 1:18:50 7:53 55.50% More
    Half 1:44:56 8:01 55.25% More
    20 miles 2:43:32 8:11 55.75% More
    Mara 3:49:54 8:46 52.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:16 7:16 52.11
    5km 24:11 7:47 53.14
    5M 40:03 8:01 52.60
    10km 50:25 8:07 52.36
    10M 1:23:30 8:21 52.40
    Half 1:51:10 8:29 51.75
    20M 2:54:05 8:42 52.37
    Mara 3:51:47 8:51 52.44

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