Sat 30th Jan 2016 at 11:00am by Little Nemo
Run > Run-Walk
- windy
- cold
-
Time
33:05
-
Miles
2.39
-
Min/mi
13:51
-
Pacing
78%
-
WAVA
36.96
-
Cals
202
-
BPM
124
-
%MHR
65.1
-
B/mi
1720
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Home - Old Oak Common. Pretty cold and running into the wind most of the way. Could feel knee a bit but that might be due to the cold. Breathing was a bit laboured.
Split Summary
===
1) 0.59m - 10:00(16:51/m) 78/112bpm 41cal
2) 0.2m - 2:00(10:08/m) 155/169bpm 20cal
3) 0.1m - 1:30(15:10/m) 122/160bpm 8cal
4) 0.2m - 2:00(9:52/m) 158/183bpm 20cal
5) 0.1m - 1:30(14:50/m) 149/180bpm 8cal
6) 0.21m - 2:00(9:45/m) 160/172bpm 20cal
7) 0.09m - 1:30(16:16/m) 146/172bpm 8cal
8) 0.2m - 2:00(9:51/m) 161/173bpm 20cal
9) 0.1m - 1:30(15:36/m) 146/172bpm 8cal
10) 0.19m - 2:00(10:35/m) 163/180bpm 18cal
11) 0.09m - 1:30(17:26/m) 156/180bpm 8cal
12) 0.33m - 5:35(16:56/m) 128/140bpm 23cal
10:00 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 5:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
2:18 |
2:18 |
18:25 |
65 54-76 |
1197 |
1/2 |
0.25 |
4:13 |
1:55 |
15:16 |
77 65-83 |
1176 |
2/0 |
0.38 |
6:11 |
1:58 |
15:43 |
66 61-74 |
1037 |
0/3 |
0.50 |
8:14 |
2:04 |
16:31 |
95 67-112 |
1569 |
1/1 |
0.63 |
10:10 |
1:56 |
15:24 |
88 73-120 |
1355 |
0/1 |
0.75 |
11:25 |
1:15 |
10:02 |
160 140-169 |
1605 |
1/0 |
0.88 |
13:06 |
1:41 |
13:28 |
139 107-162 |
1872 |
0/1 |
1.00 |
14:28 |
1:22 |
10:53 |
127 92-161 |
1381 |
2/1 |
1.13 |
15:46 |
1:18 |
10:26 |
174 161-182 |
1814 |
1/2 |
1.25 |
17:23 |
1:37 |
12:59 |
143 127-167 |
1856 |
2/2 |
1.38 |
18:38 |
1:14 |
9:54 |
164 151-171 |
1625 |
1/0 |
1.50 |
20:28 |
1:51 |
14:47 |
153 132-172 |
2261 |
3/0 |
1.63 |
21:43 |
1:14 |
9:53 |
154 132-170 |
1522 |
1/1 |
1.75 |
23:12 |
1:29 |
11:55 |
164 140-173 |
1955 |
0/0 |
1.88 |
24:45 |
1:33 |
12:26 |
141 130-164 |
1754 |
2/0 |
2.00 |
26:05 |
1:20 |
10:41 |
174 165-180 |
1858 |
7/0 |
2.13 |
28:15 |
2:09 |
17:15 |
146 135-175 |
2519 |
5/0 |
2.25 |
30:15 |
2:00 |
16:00 |
132 125-138 |
2112 |
1/1 |
2.38 |
32:23 |
2:08 |
17:07 |
124 122-127 |
2122 |
2/0 |
2.41 |
33:06 |
43 |
18:27 |
121 117-124 |
2232 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:36 |
36.08% |
More |
800m |
5:22 |
10:48 |
38.75% |
More |
1km |
7:09 |
11:31 |
37.91% |
More |
Mile |
11:32 |
11:32 |
40.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:37 |
12:37 |
36.60 |
5km |
44:14 |
14:14 |
36.48 |
5M |
1:14:53 |
14:59 |
35.15 |
10km |
1:35:15 |
15:20 |
34.60 |
10M |
2:41:17 |
16:08 |
33.63 |
Half |
3:37:28 |
16:36 |
32.57 |
20M |
5:47:22 |
17:22 |
32.04 |
Mara |
7:48:21 |
17:53 |
31.46 |
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