Sun 20th Sep 2015 at 8:00am by Karen S
Run > Long Run
-
Time
1:16:22
-
Miles
6.98
-
Min/mi
10:56
-
Pacing
95%
-
WAVA
47.36
-
Cals
370
-
BPM
145
-
%MHR
85.1
-
B/mi
1592
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Ossett Water Tower run out and back via westerton road
===
1) 1m - 10:36(10:36/m) 151/175bpm 95cal 5.66/7.39mph
2) 1m - 10:55(10:55/m) 160/165bpm 113cal 5.5/6.39mph
3) 1m - 11:02(11:02/m) 148/159bpm 113cal 5.44/5.96mph
4) 1m - 11:08(11:08/m) 150/158bpm 13cal 5.39/6.09mph
5) 1m - 10:46(10:46/m) 141/155bpm 13cal 5.57/6.48mph
6) 1m - 11:19(11:19/m) 137/141bpm 9cal 5.3/6.52mph
7) 0.98m - 10:35(10:47/m) 134/144bpm 14cal 5.56/6.32mph
10:36 10:55 11:02 11:08 10:46 11:19 10:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:47 |
121 96-143 |
1184 |
1/5 |
0.50 |
5:08 |
2:41 |
10:44 |
149 144-152 |
1599 |
1/1 |
0.75 |
7:50 |
2:42 |
10:50 |
163 152-168 |
1765 |
2/1 |
1.00 |
10:37 |
2:47 |
11:08 |
166 162-175 |
1848 |
4/1 |
1.25 |
13:19 |
2:42 |
10:47 |
162 159-165 |
1748 |
0/10 |
1.50 |
16:10 |
2:51 |
11:23 |
160 158-161 |
1822 |
3/3 |
1.75 |
18:45 |
2:35 |
10:22 |
159 155-165 |
1648 |
2/4 |
2.00 |
21:31 |
2:46 |
11:05 |
157 156-159 |
1741 |
0/7 |
2.25 |
24:18 |
2:46 |
11:05 |
154 149-159 |
1706 |
9/0 |
2.50 |
27:03 |
2:45 |
10:59 |
147 143-150 |
1616 |
1/1 |
2.75 |
29:51 |
2:48 |
11:12 |
146 142-149 |
1636 |
8/0 |
3.00 |
32:33 |
2:43 |
10:51 |
145 143-148 |
1573 |
1/12 |
3.25 |
35:15 |
2:42 |
10:48 |
142 140-145 |
1533 |
1/4 |
3.50 |
38:02 |
2:47 |
11:06 |
148 143-151 |
1644 |
4/1 |
3.75 |
40:53 |
2:51 |
11:23 |
153 151-157 |
1743 |
10/0 |
4.00 |
43:41 |
2:48 |
11:11 |
156 152-158 |
1745 |
5/3 |
4.25 |
46:29 |
2:48 |
11:14 |
151 147-155 |
1695 |
6/3 |
4.50 |
49:10 |
2:41 |
10:43 |
145 143-148 |
1554 |
0/14 |
4.75 |
51:48 |
2:38 |
10:31 |
134 131-143 |
1410 |
1/1 |
5.00 |
54:27 |
2:39 |
10:37 |
134 130-141 |
1424 |
0/9 |
5.25 |
57:16 |
2:49 |
11:16 |
135 132-139 |
1521 |
7/0 |
5.50 |
1:00:10 |
2:54 |
11:38 |
137 133-141 |
1593 |
4/3 |
5.75 |
1:02:51 |
2:41 |
10:45 |
136 135-138 |
1461 |
4/3 |
6.00 |
1:05:46 |
2:55 |
11:40 |
140 137-141 |
1633 |
11/0 |
6.25 |
1:08:33 |
2:47 |
11:06 |
138 134-144 |
1533 |
2/4 |
6.50 |
1:11:11 |
2:38 |
10:30 |
135 130-142 |
1418 |
1/1 |
6.75 |
1:13:51 |
2:41 |
10:43 |
133 131-136 |
1425 |
1/1 |
6.98 |
1:16:22 |
2:31 |
10:53 |
128 124-133 |
1392 |
5/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
38.00% |
More |
800m |
5:06 |
10:15 |
39.84% |
More |
1km |
6:25 |
10:20 |
41.13% |
More |
Mile |
10:37 |
10:37 |
42.27% |
More |
5k |
33:42 |
10:51 |
46.52% |
More |
5 miles |
54:27 |
10:53 |
46.99% |
More |
10k |
1:08:08 |
10:58 |
47.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:25 |
9:25 |
47.65 |
5km |
31:56 |
10:17 |
49.09 |
5M |
53:18 |
10:40 |
48.00 |
10km |
1:07:22 |
10:50 |
47.54 |
10M |
1:52:30 |
11:15 |
46.81 |
Half |
2:30:29 |
11:29 |
45.65 |
20M |
3:57:24 |
11:52 |
45.43 |
Mara |
5:17:35 |
12:07 |
44.90 |
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