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Sun 25th Mar 2012 at 2:00pm by PinkSparkie

Run > Long Run
  • warm
  • Time
    4:53:03
  • Miles
    20.06
  • Min/mi
    14:37
  • Pacing
    43.6%
  • WAVA
    34.56
  • Cals
    2083
  • BPM
    157
  • %MHR
    91.9
  • B/mi
    2296
  • Asc(m)
    1599
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 11:35(11:35/m) - 167bpm avge - 186bpm max - 106cal

2) - 1m - 14:23(14:23/m) - 156bpm avge - 175bpm max - 100cal

3) - 1m - 13:20(13:20/m) - 168bpm avge - 178bpm max - 102cal

4) - 1m - 12:57(12:57/m) - 164bpm avge - 176bpm max - 99cal

5) - 1m - 10:58(10:58/m) - 165bpm avge - 179bpm max - 109cal

6) - 1m - 13:53(13:53/m) - 156bpm avge - 172bpm max - 94cal

7) - 1m - 15:36(15:36/m) - 160bpm avge - 173bpm max - 81cal

8) - 1m - 14:04(14:04/m) - 159bpm avge - 179bpm max - 98cal

9) - 1m - 14:27(14:27/m) - 160bpm avge - 173bpm max - 94cal

10) - 1m - 13:06(13:06/m) - 162bpm avge - 180bpm max - 99cal

11) - 1m - 15:26(15:26/m) - 161bpm avge - 176bpm max - 91cal

accidently pressed stop for about a mile and a half here somewhere!

12) - 1m - 13:18(13:18/m) - 157bpm avge - 179bpm max - 104cal

13) - 1m - 14:37(14:37/m) - 153bpm avge - 185bpm max - 94cal

14) - 1m - 16:32(16:32/m) - 155bpm avge - 163bpm max - 78cal

15) - 1m - 16:10(16:10/m) - 148bpm avge - 171bpm max - 88cal

16) - 1m - 11:58(11:58/m) - 165bpm avge - 188bpm max - 108cal

17) - 1m - 16:08(16:08/m) - 146bpm avge - 161bpm max - 85cal

18) - 1m - 17:49(17:49/m) - 138bpm avge - 151bpm max - 76cal

19) - 0.45m - 6:27(14:20/m) - 160bpm avge - 168bpm max - 38cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 9:20-9:39/mile: 1.5%

Pace Zone: 9:40-9:59/mile: 2.6%

Pace Zone: 10:00-10:19/mile: 3.3%

Pace Zone: 10:20-10:39/mile: 4.9%

Pace Zone: 10:40-10:59/mile: 5.3%

Pace Zone: 11:00-11:19/mile: 5.6%

Pace Zone: 11:20-11:39/mile: 4.9%

Pace Zone: 11:40-11:59/mile: 3.8%

Pace Zone: 12:00-12:19/mile: 3.6%

Pace Zone: 12:20-12:39/mile: 3%

Pace Zone: 12:40-12:59/mile: 1.8%

Pace Zone: 13:00-13:19/mile: 1.8%

Pace Zone: 13:20-13:39/mile: 1.7%

Pace Zone: 13:40-13:59/mile: 1.3%

Pace Zone: 14:00-14:19/mile: 1.5%

Pace Zone: 14:20-14:39/mile: 2.3%

Pace Zone: 14:40-14:59/mile: 1.6%

Pace Zone: 15:00-15:19/mile: 2.4%
11:35 14:23 13:20 12:57 10:58 13:53 15:36 14:04 14:27 13:06 15:26 13:18 14:37 16:32 16:10 11:58 16:08 17:49 6:27

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 11:34 11:34 11:34 165 105-186 1909 0/0
2.00 25:57 14:23 14:23 156 116-175 2243 0/0
3.00 39:18 13:21 13:21 168 145-178 2242 0/0
4.00 52:15 12:57 12:57 164 143-175 2124 0/0
5.00 1:03:12 10:58 10:58 165 145-179 1809 0/0
6.00 1:17:05 13:53 13:53 156 132-172 2165 0/0
7.00 1:32:42 15:36 15:36 160 136-173 2497 0/0
8.00 1:46:46 14:04 14:04 159 142-178 2237 0/0
9.00 2:01:13 14:27 14:27 160 148-173 2313 0/0
10.00 2:14:19 13:06 13:06 162 147-179 2121 0/0
11.00 2:37:50 23:31 23:31 160 139-175 3763 0/0
12.00 2:51:08 13:18 13:18 159 129-178 2116 0/0
13.00 3:05:45 14:37 14:37 154 116-185 2251 0/0
14.00 3:22:17 16:32 16:32 155 142-163 2563 0/0
15.00 3:38:27 16:10 16:10 147 105-171 2376 0/0
16.00 3:50:25 11:58 11:58 165 137-188 1975 0/0
17.00 4:06:33 16:08 16:08 146 123-160 2355 0/0
18.00 4:24:22 17:49 17:49 138 122-151 2459 0/0
18.45 4:30:49 6:27 14:22 160 143-168 2299 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 188 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:22 9:31 33.53% More
    800m 4:59 10:02 37.87% More
    1km 6:20 10:12 38.85% More
    Mile 10:53 10:53 38.77% More
    5k 38:00 12:14 38.77% More
    5 miles 1:03:11 12:38 37.75% More
    10k 1:20:52 13:01 36.82% More
    10 miles 2:14:18 13:26 36.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:12 12:12 34.56
    5km 40:35 13:04 36.30
    5M 1:07:12 13:26 35.50
    10km 1:24:37 13:37 35.19
    10M 2:20:07 14:01 35.00
    Half 3:06:33 14:14 34.34
    20M 4:52:07 14:36 34.57
    Mara 6:28:56 14:51 34.44

Three Things You Saw Today

1 Ashridge Country Park
2 A man dressed in an orange jumpsuit with a hat like those in Thailand
3 My Mum!!
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