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Sun 19th Jan 2014 at 11:00am by Stephen McC

Run > Race
  • Not good
  • cold
  • Time
    53:51
  • Miles
    7.44
  • Min/mi
    7:14
  • Pacing
    91.7%
  • WAVA
    64.01
  • Cals
    556
  • BPM
    181
  • %MHR
    99.8
  • B/mi
    1307
  • Asc(m)
    110
  • Surface
    Road

Notes & Comments

Imported from FIT file

Split Summary
===
1) 1m - 7:49(7:49/m) 190/211bpm 13cal 3.43/4.73/hr
2) 1m - 7:05(7:05/m) 194/216bpm 10cal 3.79/4.36/hr
3) 1m - 7:40(7:40/m) 179/196bpm 77cal 3.5/4.29/hr
4) 1m - 7:28(7:28/m) 176/193bpm 108cal 3.59/4.5/hr
5) 1m - 6:39(6:39/m) 174/182bpm 95cal 4.04/4.76/hr
6) 1m - 6:52(6:52/m) 175/184bpm 102cal 3.9/4.31/hr
7) 1m - 7:16(7:16/m) 173/178bpm 107cal 3.69/4.25/hr
8) 0.44m - 3:02(6:53/m) 173/182bpm 44cal 3.9/5.07/hr

Speed Summary
===
Fastest 400m in 1:35
Fastest 800m in 3:12
Fastest 1km in 4:02
Fastest 1200m in 4:52
Fastest mile in 6:36

Pace Zone Summary
===
5:40-5:59/mile: 2.6%
6:00-6:19/mile: 7%
6:20-6:39/mile: 11.9%
6:40-6:59/mile: 15.9%
7:00-7:19/mile: 12.8%
7:20-7:39/mile: 12.2%
7:40-7:59/mile: 8.6%
8:00-8:19/mile: 6.5%
8:20-8:39/mile: 5.6%
8:40-8:59/mile: 3.3%
9:00-9:19/mile: 2.9%

Heart Rate Zone Summary
===
166-170bpm: 9.4%
171-175bpm: 32.2%
176-180bpm: 24.7%
181-185bpm: 11.6%
186-190bpm: 5.4%
191-195bpm: 6.3%
196-200bpm: 8.2%
7:49 7:05 7:40 7:28 6:39 6:52 7:16 3:02

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.
0.25 1:56 1:56 7:44 172 119-200 1331 0/0
0.50 3:56 2:00 7:59 196 188-205 1566 0/0
0.75 5:55 1:59 7:55 194 176-211 1535 0/0
1.00 7:47 1:53 7:31 198 186-206 1489 0/0
1.25 9:34 1:46 7:05 183 180-187 1298 0/0
1.50 11:18 1:45 6:58 200 178-212 1393 0/0
1.75 13:04 1:46 7:03 200 186-214 1409 0/0
2.00 14:53 1:49 7:16 194 179-213 1411 0/0
2.25 16:44 1:51 7:22 186 177-196 1372 0/0
2.50 18:42 1:58 7:51 177 167-187 1391 0/0
2.75 20:41 1:59 7:57 176 174-179 1401 0/0
3.00 22:33 1:52 7:29 176 173-180 1317 0/0
3.25 24:30 1:57 7:49 176 165-191 1376 0/0
3.50 26:37 2:07 8:26 178 175-180 1501 0/0
3.75 28:16 1:40 6:38 176 169-186 1169 0/0
4.00 30:01 1:45 7:00 174 168-185 1218 0/0
4.25 31:45 1:43 6:53 171 167-178 1178 0/0
4.50 33:22 1:38 6:31 175 169-182 1140 0/0
4.75 34:59 1:37 6:27 174 171-180 1123 0/0
5.00 36:41 1:42 6:46 176 172-182 1192 0/0
5.25 38:22 1:41 6:45 178 175-183 1201 0/0
5.50 40:06 1:44 6:54 175 172-179 1208 0/0
5.75 41:49 1:43 6:53 175 173-179 1204 0/0
6.00 43:33 1:44 6:56 174 172-176 1207 0/0
6.25 45:21 1:48 7:14 174 173-175 1258 0/0
6.50 47:19 1:57 7:49 176 174-177 1375 0/0
6.75 49:09 1:50 7:21 173 166-178 1272 0/0
7.00 50:49 1:40 6:41 170 167-172 1137 0/0
7.25 52:34 1:45 6:59 171 169-174 1194 0/0
7.44 53:51 1:17 6:42 179 174-182 1199 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    181 avge / 214 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:23 50.33% More
    800m 3:12 6:26 58.08% More
    1km 4:02 6:30 59.94% More
    Mile 6:36 6:36 62.62% More
    5k 21:30 6:55 65.35% More
    5 miles 35:35 7:07 64.18% More
    10k 44:25 7:09 64.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:46 5:46 71.64
    5km 20:23 6:34 68.93
    5M 34:36 6:55 66.02
    10km 44:04 7:06 64.69
    10M 1:14:50 7:29 62.91
    Half 1:41:04 7:43 61.14
    20M 2:41:50 8:06 60.50
    Mara 3:38:33 8:20 59.74
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