Sun 30th Aug 2015 at 7:00am by Nellers
Run > Medium Long Run
- Good
- warm
-
Time
1:19:09
-
Miles
7.38
-
Min/mi
10:43
-
Pacing
91%
-
WAVA
43.21
-
Cals
871
-
BPM
142
-
%MHR
78.2
-
B/mi
1518
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:57(10:57/m) 155/172bpm 117cal
2) 1m - 10:40(10:40/m) 136/140bpm 121cal
3) 1m - 10:46(10:46/m) 138/144bpm 122cal
4) 1m - 11:42(11:42/m) 141/152bpm 112cal
5) 1m - 10:46(10:46/m) 140/160bpm 118cal
6) 1m - 10:56(10:56/m) 139/144bpm 119cal
7) 1m - 9:46(9:46/m) 142/147bpm 118cal
8) 0.38m - 3:35(9:34/m) 143/146bpm 44cal
10:57 10:40 10:46 11:42 10:46 10:56 9:46 3:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
2:39 |
2:39 |
10:38 |
160 109-170 |
1701 |
0.50 |
5:16 |
2:37 |
10:26 |
168 164-171 |
1754 |
0.75 |
8:10 |
2:54 |
11:35 |
149 129-166 |
1725 |
1.00 |
10:55 |
2:45 |
11:02 |
137 130-143 |
1511 |
1.25 |
13:40 |
2:45 |
10:58 |
136 133-139 |
1492 |
1.50 |
16:22 |
2:42 |
10:48 |
135 132-139 |
1458 |
1.75 |
19:01 |
2:39 |
10:36 |
136 134-139 |
1442 |
2.00 |
21:36 |
2:35 |
10:19 |
137 134-140 |
1413 |
2.25 |
24:18 |
2:42 |
10:49 |
139 133-143 |
1503 |
2.50 |
26:58 |
2:41 |
10:43 |
138 133-141 |
1478 |
2.75 |
29:39 |
2:40 |
10:42 |
137 134-141 |
1465 |
3.00 |
32:22 |
2:43 |
10:52 |
139 134-144 |
1510 |
3.25 |
35:12 |
2:51 |
11:22 |
143 139-146 |
1626 |
3.50 |
38:10 |
2:58 |
11:50 |
142 136-147 |
1681 |
3.75 |
41:11 |
3:01 |
12:03 |
140 136-144 |
1687 |
4.00 |
44:05 |
2:54 |
11:37 |
140 134-154 |
1627 |
4.25 |
46:47 |
2:42 |
10:47 |
147 135-160 |
1586 |
4.50 |
49:24 |
2:37 |
10:27 |
138 133-142 |
1442 |
4.75 |
52:00 |
2:36 |
10:25 |
136 134-138 |
1417 |
5.00 |
54:50 |
2:50 |
11:19 |
140 137-143 |
1585 |
5.25 |
57:39 |
2:49 |
11:15 |
141 140-142 |
1587 |
5.50 |
1:00:25 |
2:47 |
11:06 |
138 133-143 |
1532 |
5.75 |
1:03:01 |
2:36 |
10:23 |
135 133-138 |
1402 |
6.00 |
1:05:46 |
2:45 |
11:01 |
141 137-144 |
1552 |
6.25 |
1:08:36 |
2:50 |
11:19 |
143 139-147 |
1618 |
6.50 |
1:10:50 |
2:14 |
8:57 |
139 135-144 |
1244 |
6.75 |
1:13:12 |
2:22 |
9:28 |
143 139-145 |
1354 |
7.00 |
1:15:31 |
2:19 |
9:18 |
141 139-143 |
1311 |
7.25 |
1:17:53 |
2:22 |
9:28 |
142 141-143 |
1343 |
7.37 |
1:19:07 |
1:14 |
10:17 |
145 142-146 |
1491 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
36.55% |
More |
800m |
4:32 |
9:07 |
40.97% |
More |
1km |
5:39 |
9:06 |
42.81% |
More |
Mile |
9:16 |
9:16 |
44.56% |
More |
5k |
32:08 |
10:21 |
43.72% |
More |
5 miles |
53:31 |
10:42 |
42.68% |
More |
10k |
1:06:25 |
10:41 |
42.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:25 |
8:25 |
49.08 |
5km |
30:00 |
9:39 |
46.83 |
5M |
51:09 |
10:14 |
44.66 |
10km |
1:05:16 |
10:30 |
43.68 |
10M |
1:51:17 |
11:08 |
42.31 |
Half |
2:30:38 |
11:30 |
41.02 |
20M |
4:02:06 |
12:06 |
40.44 |
Mara |
5:27:43 |
12:30 |
39.84 |
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