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

Run > Race
  • rain
  • cold
  • Time
    2:16:33
  • Miles
    20.06
  • Min/mi
    6:48
  • Pacing
    92.3%
  • WAVA
    67.24
  • 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

  • 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 62.43% More
    Mile 6:04 6:04 65.69% More
    5k 19:24 6:15 69.21% More
    5 miles 31:36 6:19 69.07% More
    10k 39:35 6:22 68.73% More
    10 miles 1:05:04 6:30 68.44% More
    Half 1:26:25 6:36 68.47% More
    20 miles 2:16:07 6:48 67.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:52 5:52 67.99
    5km 19:16 6:12 69.69
    5M 31:45 6:21 68.72
    10km 39:53 6:25 68.21
    10M 1:05:45 6:35 67.74
    Half 1:27:18 6:40 67.22
    20M 2:16:07 6:48 67.24
    Mara 3:00:45 6:54 67.57
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