Sun 9th Nov 2014 at 3:00pm by lildude

Run > Long Run

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Time
2:20:10
Miles
16.79
Min/mi
8:21
Pacing
24%
WAVA
54.21
Cals
1360
BPM
153
%MHR
77.4
B/mi
1279
Asc(m)
42
Surface
Road

Notes & Comments

140min Long Run

Had intended on running across Golden Gate bridge and up to Marin Headlands, but this plan was thwarted by fog and a race which closed off the pedestrian path. Ran the Coastal Trail instead which turned out to be a pretty enjoyable run.

Felt pretty good through the run too thanks to 9 hours of sleep last night. Hopefully that was the sleep that breaks the jet lag, but we'll see. Finished with five relatively fast k's right at the end.

5:08 5:19 5:01 5:33 4:53 5:45 6:01 5:59 5:14 5:54 5:21 5:58 5:09 5:18 5:54 5:06 4:41 4:45 5:03 4:53 4:49 5:03 4:44 4:42 4:29 4:37 4:47 5

Pin Map

0mi in 0

Pace

40%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.50	4:09	4:09	8:17	140 75-169	1160
1.00	8:21	4:12	8:25	155 145-166	1304
1.50	12:29	4:08	8:17	155 149-160	1284
2.00	17:03	4:34	9:07	146 115-156	1332
2.50	21:40	4:37	9:14	148 119-165	1367
3.00	25:39	3:59	7:58	145 132-152	1156
3.50	29:55	4:16	8:31	156 144-171	1329
4.00	35:57	6:02	12:04	147 107-168	1774
4.50	39:58	4:01	8:02	151 137-161	1213
5.00	48:29	8:31	17:02	142 112-165	2420
5.50	53:38	5:09	10:17	156 121-170	1604
6.00	1:05:13	11:36	23:11	145 104-167	3363
6.50	1:10:04	4:50	9:41	153 145-167	1481
7.00	1:15:46	5:42	11:25	130 109-145	1483
7.50	1:20:49	5:03	10:06	151 135-168	1525
8.00	1:25:58	5:09	10:18	152 115-162	1565
8.50	1:31:06	5:09	10:17	155 127-167	1594
9.00	1:35:42	4:35	9:11	160 146-179	1469
9.50	1:39:56	4:14	8:28	154 135-163	1303
10.00	1:44:57	5:01	10:02	145 129-161	1454
10.50	1:48:44	3:47	7:34	147 139-161	1113
11.00	1:53:22	4:38	9:17	152 122-160	1411
11.50	1:57:15	3:53	7:45	159 157-165	1233
12.00	2:01:18	4:03	8:07	160 153-167	1298
12.50	2:05:18	3:59	7:59	163 154-166	1300
13.00	2:09:09	3:52	7:43	164 161-167	1266
13.50	2:13:17	4:08	8:16	165 160-168	1363
14.00	2:17:04	3:48	7:35	161 159-165	1221
14.50	2:20:54	3:50	7:39	163 160-166	1248
15.00	2:24:54	4:00	8:00	164 157-168	1313
15.50	2:28:31	3:36	7:13	165 160-167	1191
16.00	2:32:11	3:41	7:22	166 162-171	1222
16.50	2:36:07	3:56	7:52	161 157-167	1266
16.78	2:38:35	2:28	8:45	164 157-170	1435

Heart

153/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	44.34%	More
800m	3:27	6:56	49.08%	More
1km	4:20	6:59	51.09%	More
Mile	7:04	7:04	54.41%	More
5k	23:35	7:35	55.38%	More
5 miles	38:33	7:43	55.23%	More
10k	48:51	7:52	54.53%	More
10 miles	1:24:07	8:25	52.36%	More
Half	2:06:26	9:39	46.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	52.71
5km	23:56	7:42	54.56
5M	39:24	7:53	54.04
10km	49:29	7:58	53.84
10M	1:21:27	8:09	54.08
Half	1:48:05	8:15	53.52
20M	2:48:22	8:25	54.44
Mara	3:43:24	8:32	54.71

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