Sat 14th Feb 2015 at 8:00am by lildude
Run > Easy
- Not good
-
Time
44:45
-
Miles
4.85
-
Min/mi
9:14
-
Pacing
57%
-
WAVA
46.33
-
Cals
360
-
BPM
146
-
%MHR
73.7
-
B/mi
1346
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Pre-parkrun Warmup
Opted for a very long warm up as I need to up the mileage today. I also needed to shake out the grogginess from a few too many beers again last night.
4:59 5:37 4:43 4:39 4:58 4:54 4:59 9:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
2:03 |
2:03 |
8:13 |
158 93-181 |
1299 |
0.50 |
4:02 |
1:58 |
7:53 |
170 162-179 |
1341 |
0.75 |
6:12 |
2:10 |
8:41 |
166 153-185 |
1441 |
1.00 |
8:45 |
2:34 |
10:14 |
150 131-165 |
1536 |
1.25 |
10:39 |
1:53 |
7:34 |
161 155-169 |
1218 |
1.50 |
12:32 |
1:54 |
7:34 |
157 148-164 |
1188 |
1.75 |
14:25 |
1:53 |
7:32 |
157 148-166 |
1184 |
2.00 |
16:20 |
1:55 |
7:39 |
154 150-162 |
1177 |
2.25 |
18:12 |
1:52 |
7:28 |
154 150-161 |
1151 |
2.50 |
20:04 |
1:51 |
7:26 |
156 151-163 |
1159 |
2.75 |
22:04 |
2:00 |
8:01 |
153 149-159 |
1227 |
3.00 |
24:02 |
1:58 |
7:51 |
149 142-158 |
1169 |
3.25 |
26:06 |
2:04 |
8:16 |
149 143-153 |
1231 |
3.50 |
28:02 |
1:56 |
7:44 |
153 150-156 |
1182 |
3.75 |
30:01 |
1:59 |
7:58 |
150 149-152 |
1195 |
4.00 |
31:59 |
1:58 |
7:53 |
150 148-151 |
1184 |
4.25 |
34:56 |
2:56 |
11:45 |
146 117-153 |
1715 |
4.50 |
38:19 |
3:24 |
13:35 |
124 105-144 |
1684 |
4.75 |
43:39 |
5:19 |
21:17 |
104 92-118 |
2214 |
4.85 |
45:37 |
1:58 |
20:33 |
105 98-111 |
2157 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
40.79% |
More |
800m |
3:41 |
7:25 |
46.27% |
More |
1km |
4:38 |
7:28 |
48.20% |
More |
Mile |
7:31 |
7:31 |
51.54% |
More |
5k |
24:04 |
7:45 |
54.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
45.18 |
5km |
28:04 |
9:02 |
46.83 |
5M |
46:12 |
9:14 |
46.30 |
10km |
58:01 |
9:20 |
46.11 |
10M |
1:35:30 |
9:33 |
46.29 |
Half |
2:06:43 |
9:40 |
45.81 |
20M |
3:17:24 |
9:52 |
46.60 |
Mara |
4:21:57 |
10:00 |
46.82 |
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