Sun 24th Jan 2016 at 3:00pm by Little Nemo
Run > Run-Walk
-
Time
43:02
-
Miles
2.94
-
Min/mi
14:38
-
Pacing
72%
-
WAVA
35.36
-
Cals
242
-
BPM
135
-
%MHR
70.5
-
B/mi
1972
-
Asc(m)
42
-
Surface
Road
Notes & Comments
First run of the year!
Could feel left knee a bit but only got sore on last rep. Breathing was fine. Surprisingly mild. Scrubs was very muddy.
Split Summary
===
1) 0.63m - 11:28(18:06/m) 111/139bpm 43cal
2) 0.11m - 1:00(9:29/m) 116/160bpm 9cal
3) 0.07m - 1:00(14:50/m) 137/160bpm 6cal
4) 0.1m - 1:00(9:45/m) 150/167bpm 10cal
5) 0.06m - 1:00(16:03/m) 149/170bpm 6cal
6) 0.11m - 1:00(9:11/m) 151/167bpm 9cal
7) 0.06m - 1:00(15:58/m) 155/172bpm 6cal
8) 0.11m - 1:00(9:23/m) 153/170bpm 10cal
9) 0.06m - 1:00(15:58/m) 155/171bpm 5cal
10) 0.11m - 1:00(9:28/m) 156/170bpm 10cal
11) 0.07m - 1:00(15:15/m) 153/172bpm 6cal
12) 0.11m - 1:00(9:12/m) 155/173bpm 10cal
13) 0.06m - 1:00(16:31/m) 154/173bpm 6cal
14) 0.11m - 1:00(9:26/m) 155/172bpm 9cal
15) 0.06m - 1:00(15:35/m) 157/175bpm 6cal
16) 0.11m - 1:00(9:15/m) 157/173bpm 10cal
17) 0.06m - 1:00(15:45/m) 155/174bpm 6cal
18) 0.11m - 1:00(9:29/m) 156/169bpm 9cal
19) 0.06m - 1:00(16:43/m) 159/176bpm 6cal
20) 0.11m - 1:00(9:01/m) 159/177bpm 10cal
21) 0.06m - 1:00(16:35/m) 159/181bpm 6cal
22) 0.61m - 11:35(19:07/m) 124/137bpm 44cal
11:28 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 11:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.13 |
2:07 |
2:07 |
16:52 |
90 43-123 |
1518 |
0.25 |
4:08 |
2:01 |
16:11 |
113 102-121 |
1829 |
0.38 |
6:13 |
2:05 |
16:37 |
119 111-124 |
1977 |
0.50 |
8:23 |
2:11 |
17:24 |
125 107-136 |
2176 |
0.63 |
11:21 |
2:58 |
23:43 |
104 90-110 |
2466 |
0.75 |
12:36 |
1:15 |
10:01 |
124 83-160 |
1243 |
0.88 |
14:04 |
1:28 |
11:46 |
139 124-160 |
1636 |
1.00 |
15:38 |
1:34 |
12:30 |
148 129-170 |
1851 |
1.13 |
17:11 |
1:33 |
12:21 |
159 139-171 |
1963 |
1.25 |
18:21 |
1:10 |
9:24 |
154 133-171 |
1448 |
1.38 |
19:53 |
1:32 |
12:13 |
152 137-171 |
1858 |
1.50 |
21:27 |
1:34 |
12:32 |
153 132-171 |
1917 |
1.63 |
22:50 |
1:23 |
11:04 |
162 142-173 |
1794 |
1.75 |
24:08 |
1:18 |
10:26 |
152 135-172 |
1585 |
1.88 |
25:36 |
1:28 |
11:46 |
153 136-174 |
1799 |
2.00 |
27:11 |
1:35 |
12:38 |
157 139-174 |
1984 |
2.13 |
28:35 |
1:24 |
11:14 |
164 149-176 |
1842 |
2.25 |
29:53 |
1:17 |
10:19 |
152 141-174 |
1568 |
2.38 |
31:53 |
2:00 |
16:01 |
148 127-179 |
2370 |
2.50 |
33:59 |
2:06 |
16:50 |
126 124-127 |
2120 |
2.63 |
36:06 |
2:07 |
16:57 |
122 119-126 |
2069 |
2.75 |
38:40 |
2:34 |
20:28 |
123 119-126 |
2517 |
2.88 |
41:04 |
2:24 |
19:16 |
123 120-127 |
2370 |
2.95 |
42:34 |
1:30 |
20:54 |
124 121-126 |
2592 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:31 |
36.35% |
More |
800m |
5:33 |
11:10 |
37.46% |
More |
1km |
6:49 |
10:58 |
39.77% |
More |
Mile |
11:20 |
11:20 |
40.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:03 |
13:03 |
35.39 |
5km |
45:45 |
14:44 |
35.27 |
5M |
1:17:27 |
15:29 |
33.99 |
10km |
1:38:31 |
15:51 |
33.45 |
10M |
2:46:49 |
16:41 |
32.52 |
Half |
3:44:55 |
17:10 |
31.49 |
20M |
5:59:16 |
17:58 |
30.98 |
Mara |
8:04:25 |
18:29 |
30.41 |
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