Sun 8th Nov 2015 at 11:00am by Little Nemo
Run > Run-Walk
-
Time
32:55
-
Miles
2.46
-
Min/mi
13:23
-
Pacing
74%
-
WAVA
38.29
-
Cals
213
-
BPM
129
-
%MHR
67.3
-
B/mi
1720
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Upped intervals to 2 mins runnng with 1:30 walk recoveries. Did one extra set as feeling OK. Just the occasional twinge on knee.
Split Summary
===
1) 0.67m - 11:48(17:42/m) 82/103bpm 47cal
2) 0.21m - 2:00(9:41/m) 152/180bpm 19cal
3) 0.09m - 1:30(16:40/m) 157/175bpm 7cal
4) 0.21m - 2:00(9:32/m) 165/173bpm 21cal
5) 0.09m - 1:30(15:54/m) 135/159bpm 8cal
6) 0.21m - 2:00(9:33/m) 150/166bpm 20cal
7) 0.1m - 1:30(15:17/m) 136/166bpm 8cal
8) 0.21m - 2:00(9:37/m) 157/182bpm 20cal
9) 0.09m - 1:30(16:24/m) 148/181bpm 8cal
10) 0.19m - 2:00(10:35/m) 163/177bpm 19cal
11) 0.09m - 1:30(16:08/m) 145/176bpm 8cal
12) 0.21m - 2:00(9:24/m) 159/170bpm 20cal
13) 0.08m - 1:30(18:00/m) 139/164bpm 8cal
14) 0m - 7(26:48/m) 124/124bpm
11:48 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
2:05 |
2:05 |
16:43 |
83 61-103 |
1388 |
0/3 |
0.25 |
4:15 |
2:09 |
17:15 |
78 73-83 |
1345 |
2/0 |
0.38 |
6:22 |
2:07 |
16:57 |
86 75-102 |
1458 |
0/3 |
0.50 |
8:27 |
2:05 |
16:41 |
79 68-102 |
1318 |
1/1 |
0.63 |
10:47 |
2:20 |
18:41 |
79 65-96 |
1476 |
1/1 |
0.75 |
12:32 |
1:45 |
13:56 |
109 85-155 |
1519 |
0/3 |
0.88 |
13:48 |
1:16 |
10:07 |
169 157-180 |
1710 |
2/0 |
1.00 |
15:34 |
1:47 |
14:12 |
157 145-175 |
2230 |
0/4 |
1.13 |
16:49 |
1:15 |
9:58 |
167 162-173 |
1665 |
3/0 |
1.25 |
18:31 |
1:42 |
13:34 |
144 120-167 |
1954 |
1/0 |
1.38 |
19:48 |
1:18 |
10:22 |
135 116-162 |
1400 |
4/0 |
1.50 |
21:10 |
1:21 |
10:52 |
161 153-166 |
1749 |
0/1 |
1.63 |
22:43 |
1:33 |
12:25 |
129 117-148 |
1601 |
0/0 |
1.75 |
23:58 |
1:15 |
10:01 |
163 144-175 |
1634 |
4/0 |
1.88 |
25:48 |
1:49 |
14:34 |
153 128-182 |
2230 |
6/0 |
2.00 |
27:02 |
1:15 |
9:58 |
153 128-172 |
1524 |
5/0 |
2.13 |
28:43 |
1:41 |
13:25 |
164 133-177 |
2200 |
1/1 |
2.25 |
30:09 |
1:26 |
11:30 |
143 127-169 |
1644 |
1/0 |
2.38 |
31:21 |
1:12 |
9:39 |
166 163-168 |
1602 |
0/1 |
2.46 |
32:55 |
1:34 |
18:11 |
135 124-161 |
2454 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:13 |
37.42% |
More |
800m |
5:19 |
10:42 |
39.10% |
More |
1km |
7:04 |
11:23 |
38.34% |
More |
Mile |
11:20 |
11:20 |
40.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:09 |
12:09 |
38.01 |
5km |
42:37 |
13:43 |
37.86 |
5M |
1:12:10 |
14:26 |
36.48 |
10km |
1:31:48 |
14:46 |
35.90 |
10M |
2:35:26 |
15:33 |
34.90 |
Half |
3:29:34 |
16:00 |
33.79 |
20M |
5:34:45 |
16:44 |
33.25 |
Mara |
7:31:21 |
17:14 |
32.64 |
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