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Sun 29th Apr 2012 at 9:00am by Flip Flop

Run > Race
  • heavy rain
  • v windy
  • v cold
  • Time
    3:02:23
  • Miles
    20.00
  • Min/mi
    9:07
  • WAVA
    54.60
  • Cals
    2894
  • BPM
    165
  • %MHR
    86.8
  • B/mi
    1505
  • Asc(m)
    272
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 8:55(8:55/m) - 153bpm avge - 164bpm max - 140cal

2) - 1m - 9:02(9:02/m) - 155bpm avge - 159bpm max - 143cal

3) - 1m - 9:02(9:02/m) - 157bpm avge - 164bpm max - 144cal

4) - 1m - 9:02(9:02/m) - 158bpm avge - 167bpm max - 143cal

5) - 1m - 9:14(9:14/m) - 161bpm avge - 173bpm max - 144cal

6) - 1m - 9:00(9:00/m) - 162bpm avge - 171bpm max - 144cal

7) - 1m - 9:02(9:02/m) - 161bpm avge - 167bpm max - 144cal

8) - 1m - 9:12(9:12/m) - 166bpm avge - 172bpm max - 144cal

9) - 1m - 9:16(9:16/m) - 168bpm avge - 174bpm max - 144cal

10) - 1m - 9:27(9:27/m) - 171bpm avge - 183bpm max - 143cal

11) - 1m - 9:20(9:20/m) - 173bpm avge - 180bpm max - 144cal

12) - 1m - 8:54(8:54/m) - 166bpm avge - 177bpm max - 144cal

13) - 1m - 9:04(9:04/m) - 168bpm avge - 179bpm max - 144cal

14) - 1m - 8:52(8:52/m) - 166bpm avge - 176bpm max - 144cal

15) - 1m - 8:45(8:45/m) - 169bpm avge - 175bpm max - 144cal

16) - 1m - 8:47(8:47/m) - 170bpm avge - 178bpm max - 144cal

17) - 1m - 9:09(9:09/m) - 172bpm avge - 179bpm max - 144cal

18) - 1m - 9:26(9:26/m) - 170bpm avge - 175bpm max - 144cal

19) - 1m - 9:34(9:34/m) - 170bpm avge - 173bpm max - 144cal

20) - 1m - 11:10(11:10/m) - 170bpm avge - 175bpm max - 150cal

21) - 0.02m - 4:21(3:10:56/m) - 80bpm avge - 87bpm max - 15cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.9%

Pace Zone: 7:40-7:59/mile: 4%

Pace Zone: 8:00-8:19/mile: 8.4%

Pace Zone: 8:20-8:39/mile: 11.3%

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

Pace Zone: 9:00-9:19/mile: 15.3%

Pace Zone: 9:20-9:39/mile: 13.8%

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

Pace Zone: 10:00-10:19/mile: 6.4%

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

Pace Zone: 10:40-10:59/mile: 2.6%

Pace Zone: 11:00-11:19/mile: 1.7%

Pace Zone: 11:20-11:39/mile: 1.1%
8:55 9:02 9:02 9:02 9:14 9:00 9:02 9:12 9:16 9:27 9:20 8:54 9:04 8:52 8:45 8:47 9:09 9:26 9:34 11:10 4:21
Shadow
Nice PB there

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 8:55 8:55 8:55 152 104-164 1354 0/0
2.00 17:56 9:02 9:02 155 152-158 1400 0/0
3.00 26:59 9:02 9:02 157 149-164 1418 0/0
4.00 36:01 9:02 9:02 158 150-167 1428 0/0
5.00 45:15 9:14 9:14 161 153-171 1487 0/0
6.00 54:15 9:00 9:00 162 158-171 1458 0/0
7.00 1:03:18 9:02 9:02 161 156-166 1455 0/0
8.00 1:12:30 9:12 9:12 166 156-172 1528 0/0
9.00 1:21:46 9:16 9:16 168 162-174 1558 0/0
10.00 1:31:13 9:27 9:27 171 155-183 1615 0/0
11.00 1:40:32 9:20 9:20 172 163-180 1605 0/0
12.00 1:49:27 8:54 8:54 166 155-177 1479 0/0
13.00 1:58:30 9:04 9:04 168 161-179 1522 0/0
14.00 2:07:22 8:52 8:52 167 158-176 1480 0/0
15.00 2:16:07 8:45 8:45 169 164-175 1479 0/0
16.00 2:24:54 8:47 8:47 170 162-177 1493 0/0
17.00 2:34:03 9:09 9:09 172 163-179 1574 0/0
18.00 2:43:30 9:26 9:26 170 166-175 1605 0/0
19.00 2:53:04 9:34 9:34 170 168-173 1627 0/0
20.00 3:48:01 54:57 54:57 169 72-175 9287 0/0
20.06 3:52:24 4:23 1:16:06 84 72-87 6392 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 183 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:55 41.08% More
    800m 4:03 8:08 46.67% More
    1km 5:06 8:12 48.29% More
    Mile 8:38 8:38 48.59% More
    5k 27:02 8:42 52.80% More
    5 miles 44:13 8:51 52.49% More
    10k 55:20 8:54 52.37% More
    10 miles 1:30:31 9:03 52.89% More
    Half 1:58:44 9:04 53.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 57.20
    5km 24:44 7:58 57.69
    5M 41:13 8:15 56.32
    10km 52:02 8:22 55.69
    10M 1:26:42 8:40 55.22
    Half 1:55:50 8:51 54.25
    20M 3:02:23 9:07 54.59
    Mara 4:03:40 9:18 54.49
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