Fri 28th Nov 2014 at 1:00pm by lildude
Run > Easy
- breezy
- cold
-
Time
55:15
-
Miles
6.58
-
Min/mi
8:24
-
Pacing
85%
-
WAVA
51.25
-
Cals
473
-
BPM
158
-
%MHR
79.9
-
B/mi
1328
-
Asc(m)
42
-
Surface
Road
Notes & Comments
55mins @ 148-153 BPM
Started off feeling a little tired and this was reflected in that it took 20 mins for my HR to stabilise and fall into range. Ticked off about 10k and decided enough was enough.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
1:58 |
1:58 |
7:53 |
152 69-184 |
1198 |
0.50 |
3:59 |
2:00 |
8:01 |
185 182-187 |
1484 |
0.75 |
6:00 |
2:01 |
8:05 |
187 183-190 |
1512 |
1.00 |
7:57 |
1:58 |
7:50 |
187 179-196 |
1466 |
1.25 |
9:52 |
1:55 |
7:39 |
190 180-201 |
1454 |
1.50 |
12:45 |
2:53 |
11:31 |
156 119-191 |
1796 |
1.75 |
14:48 |
2:03 |
8:13 |
152 142-158 |
1248 |
2.00 |
16:58 |
2:09 |
8:37 |
153 150-158 |
1320 |
2.25 |
19:12 |
2:14 |
8:56 |
157 150-164 |
1403 |
2.50 |
21:21 |
2:09 |
8:36 |
148 138-166 |
1274 |
2.75 |
23:22 |
2:02 |
8:06 |
151 147-154 |
1224 |
3.00 |
25:21 |
1:59 |
7:56 |
153 151-156 |
1214 |
3.25 |
27:28 |
2:07 |
8:27 |
154 151-156 |
1301 |
3.50 |
29:33 |
2:05 |
8:21 |
152 148-154 |
1270 |
3.75 |
31:37 |
2:03 |
8:14 |
153 151-157 |
1259 |
4.00 |
33:39 |
2:02 |
8:08 |
154 149-157 |
1254 |
4.25 |
35:42 |
2:03 |
8:12 |
152 150-155 |
1246 |
4.50 |
37:51 |
2:09 |
8:36 |
155 152-157 |
1334 |
4.75 |
40:00 |
2:09 |
8:38 |
153 150-155 |
1320 |
5.00 |
42:03 |
2:03 |
8:12 |
154 151-158 |
1262 |
5.25 |
44:05 |
2:02 |
8:06 |
153 150-155 |
1240 |
5.50 |
46:09 |
2:04 |
8:15 |
153 150-156 |
1261 |
5.75 |
48:15 |
2:06 |
8:24 |
155 152-157 |
1301 |
6.00 |
50:19 |
2:04 |
8:18 |
153 151-155 |
1269 |
6.25 |
52:21 |
2:02 |
8:08 |
153 152-155 |
1244 |
6.50 |
54:22 |
2:01 |
8:03 |
152 150-154 |
1224 |
6.58 |
55:13 |
51 |
10:55 |
151 145-155 |
1650 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
39.49% |
More |
800m |
3:51 |
7:44 |
43.98% |
More |
1km |
4:50 |
7:48 |
45.81% |
More |
Mile |
7:54 |
7:54 |
48.72% |
More |
5k |
25:39 |
8:15 |
50.92% |
More |
5 miles |
41:32 |
8:18 |
51.26% |
More |
10k |
52:01 |
8:22 |
51.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
50.08 |
5km |
25:10 |
8:06 |
51.88 |
5M |
41:26 |
8:17 |
51.39 |
10km |
52:02 |
8:22 |
51.20 |
10M |
1:25:39 |
8:34 |
51.42 |
Half |
1:53:40 |
8:41 |
50.89 |
20M |
2:57:03 |
8:51 |
51.77 |
Mara |
3:54:57 |
8:58 |
52.02 |
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