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Fri 1st Jan 2010 at 11:00am by steeplechaser

Run > General
  • Time
    1:04:56
  • Miles
    7.23
  • Min/mi
    8:59
  • Pacing
    62.5%
  • WAVA
    54.04
  • Cals
    834
  • BPM
    164
  • %MHR
    88.7
  • B/mi
    1474
  • Asc(m)
    494
  • Hillscore
    25
  • Surface
    Road

Notes & Comments

First run for 3 weeks. Trying to run CHI style. Lots of focus on breathing,relaxation & posture. Finished with no ankle pain, despite falling twice. Split Summary

====

1) - 1m - 7:27(7:27/m) - 159bpm avge - 171bpm max - 114cal

2) - 1m - 9:09(9:09/m) - 167bpm avge - 172bpm max - 120cal

3) - 1m - 8:20(8:20/m) - 166bpm avge - 172bpm max - 117cal

4) - 1m - 12:43(12:43/m) - 161bpm avge - 171bpm max - 106cal

5) - 1m - 8:14(8:14/m) - 167bpm avge - 171bpm max - 119cal

6) - 1m - 9:42(9:42/m) - 162bpm avge - 171bpm max - 112cal

7) - 1m - 7:10(7:10/m) - 167bpm avge - 175bpm max - 118cal

8) - 0.23m - 2:10(9:26/m) - 174bpm avge - 177bpm max - 28cal

Heart Rate Zone Summary

====

HR Zone: 40-138bpm (Sub 70%): 0.7%

HR Zone: 138-145bpm (71-75%): 0.7%

HR Zone: 145-152bpm (76-80%): 2.6%

HR Zone: 152-159bpm (81-85%): 7.4%

HR Zone: 159-166bpm (86-90%): 41.2%

HR Zone: 166-173bpm (91-95%): 43%

HR Zone: 173-180bpm (96-100%): 4.4%

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.3%

Pace Zone: 6:00-6:19/mile: 2.5%

Pace Zone: 6:20-6:39/mile: 4.4%

Pace Zone: 6:40-6:59/mile: 5.8%

Pace Zone: 7:00-7:19/mile: 7.4%

Pace Zone: 7:20-7:39/mile: 7.2%

Pace Zone: 7:40-7:59/mile: 7.5%

Pace Zone: 8:00-8:19/mile: 7.2%

Pace Zone: 8:20-8:39/mile: 7%

Pace Zone: 8:40-8:59/mile: 5.8%

Pace Zone: 9:00-9:19/mile: 4.7%

Pace Zone: 9:20-9:39/mile: 5%

Pace Zone: 9:40-9:59/mile: 3.7%

Pace Zone: 10:00-10:19/mile: 3.7%

Pace Zone: 10:20-10:39/mile: 2.9%

Pace Zone: 10:40-10:59/mile: 2.4%

Pace Zone: 11:00-11:19/mile: 1.5%

Pace Zone: 11:20-11:39/mile: 1.6%

Pace Zone: 11:40-11:59/mile: 1.2%
7:27 9:09 8:20 12:43 8:14 9:42 7:10 2:10

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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.
0.25 1:41 1:41 6:43 150 88-171 1009 0/20
0.50 3:19 1:38 6:31 163 153-169 1063 0/13
0.75 5:19 2:00 8:00 159 151-166 1271 18/0
1.00 7:27 2:08 8:32 163 161-167 1392 19/0
1.25 9:30 2:03 8:11 163 161-166 1335 15/0
1.50 12:09 2:40 10:39 169 166-171 1800 28/0
1.75 14:10 2:01 8:04 168 163-171 1355 0/13
2.00 16:36 2:25 9:41 168 163-172 1628 22/0
2.25 18:37 2:01 8:04 166 157-172 1339 1/19
2.50 20:25 1:48 7:13 161 157-164 1162 0/14
2.75 22:28 2:03 8:13 166 163-169 1363 6/1
3.00 24:56 2:28 9:50 168 163-171 1652 14/0
3.25 27:55 2:59 11:57 164 154-171 1959 38/0
3.50 33:33 5:38 22:31 160 144-171 3603 16/12
3.75 35:28 1:55 7:41 153 143-163 1175 0/29
4.00 37:39 2:11 8:44 163 162-166 1423 1/5
4.25 39:47 2:08 8:32 164 162-167 1399 0/19
4.50 41:41 1:54 7:37 166 164-168 1264 0/12
4.75 43:37 1:56 7:42 167 165-169 1286 2/3
5.00 45:53 2:17 9:07 169 168-171 1540 14/0
5.25 48:50 2:56 11:45 161 153-170 1893 18/2
5.50 50:45 1:55 7:40 163 159-168 1250 0/21
5.75 53:32 2:47 11:08 164 156-171 1826 12/1
6.00 55:35 2:04 8:15 160 157-163 1319 0/31
6.25 57:21 1:45 7:01 163 159-167 1144 0/12
6.50 59:07 1:47 7:07 167 165-168 1187 0/20
6.75 1:00:45 1:37 6:30 166 165-167 1078 0/17
7.00 1:02:46 2:01 8:04 172 167-175 1388 15/0
7.23 1:04:57 2:11 9:24 174 171-177 1636 21/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    90 11.8% 15:02
    89 5.4% 8:56
    37 4.1% 9:03
    24 4.9% 8:22
    14 2.9% 7:52

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:44 7:44 57.18
    5km 26:11 8:26 56.23
    5M 43:40 8:44 54.96
    10km 55:10 8:53 54.31
    10M 1:32:02 9:12 53.44
    Half 2:03:03 9:24 52.75
    20M 3:13:57 9:42 52.34
    Mara 4:19:19 9:54 52.32
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