Sun 2nd Apr 2017 at 11:00am by B Rubble
Run > Warm Down
- breezy
- warm
-
Time
34:15
-
Miles
4.22
-
Min/mi
8:07
-
Pacing
51%
-
WAVA
59.38
-
Cals
416
-
BPM
122
-
%MHR
74.1
-
B/mi
993
-
Asc(m)
96
-
Hillscore
2
-
Surface
Road
Notes & Comments
Back to Emma's after Cardiff Bay 10k.
Split Summary
===
1) 1m - 8:02(8:02/m) 120/130bpm 97cal 7.47/9.72mph
2) 1m - 7:44(7:45/m) 128/133bpm 106cal 7.75/9.96mph
3) 1m - 8:12(8:12/m) 130/135bpm 111cal 7.32/8.59mph
4) 1m - 8:23(8:23/m) 122/132bpm 88cal 7.16/8.52mph
5) 0.23m - 1:54(8:26/m) 117/129bpm 14cal 7.11/7.82mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:34 |
102 77-121 |
771 |
4/4 |
0.25 |
1:58 |
1:02 |
8:12 |
122 121-124 |
1001 |
2/1 |
0.38 |
2:58 |
59 |
7:56 |
124 123-126 |
983 |
1/1 |
0.50 |
3:57 |
59 |
7:55 |
125 123-127 |
989 |
1/2 |
0.63 |
4:55 |
58 |
7:46 |
126 125-128 |
979 |
2/1 |
0.75 |
5:57 |
1:02 |
8:15 |
129 127-130 |
1065 |
1/3 |
0.88 |
7:35 |
1:38 |
13:01 |
115 95-127 |
1497 |
3/3 |
1.00 |
9:49 |
2:14 |
17:52 |
101 72-119 |
1805 |
7/4 |
1.13 |
10:55 |
1:06 |
8:52 |
124 112-128 |
1099 |
2/0 |
1.25 |
11:50 |
54 |
7:15 |
128 126-129 |
928 |
2/0 |
1.38 |
12:46 |
57 |
7:33 |
127 126-127 |
959 |
0/1 |
1.50 |
13:43 |
56 |
7:30 |
125 124-127 |
938 |
1/3 |
1.63 |
14:39 |
56 |
7:30 |
128 127-129 |
961 |
3/1 |
1.75 |
15:35 |
56 |
7:27 |
127 127-128 |
946 |
1/3 |
1.88 |
16:33 |
58 |
7:42 |
131 129-133 |
1008 |
5/2 |
2.00 |
17:33 |
1:00 |
8:04 |
132 131-133 |
1064 |
0/3 |
2.13 |
18:32 |
59 |
7:51 |
133 132-133 |
1043 |
2/1 |
2.25 |
19:33 |
1:01 |
8:09 |
131 130-132 |
1067 |
2/2 |
2.38 |
20:30 |
57 |
7:37 |
130 129-130 |
991 |
1/2 |
2.50 |
21:31 |
1:01 |
8:05 |
130 128-132 |
1050 |
4/1 |
2.63 |
22:35 |
1:05 |
8:37 |
132 131-133 |
1137 |
8/0 |
2.75 |
23:37 |
1:02 |
8:17 |
131 131-133 |
1085 |
7/8 |
2.88 |
24:43 |
1:06 |
8:47 |
130 128-132 |
1142 |
2/2 |
3.00 |
27:18 |
2:34 |
20:34 |
117 92-135 |
2406 |
9/0 |
3.13 |
28:21 |
1:04 |
8:30 |
126 116-132 |
1071 |
2/1 |
3.25 |
29:23 |
1:02 |
8:13 |
132 131-132 |
1085 |
2/1 |
3.38 |
31:06 |
1:43 |
13:43 |
123 109-132 |
1687 |
3/2 |
3.50 |
32:11 |
1:05 |
8:42 |
118 115-121 |
1027 |
3/3 |
3.63 |
34:24 |
2:13 |
17:40 |
105 86-122 |
1856 |
1/1 |
3.75 |
35:27 |
1:03 |
8:24 |
125 119-128 |
1051 |
2/2 |
3.88 |
36:31 |
1:04 |
8:36 |
124 122-127 |
1066 |
3/3 |
4.00 |
37:35 |
1:04 |
8:34 |
128 126-129 |
1097 |
3/0 |
4.13 |
39:20 |
1:45 |
13:56 |
112 101-129 |
1561 |
1/2 |
4.22 |
40:15 |
55 |
9:16 |
120 116-125 |
1113 |
3/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
45.75% |
More |
800m |
3:41 |
7:24 |
53.59% |
More |
1km |
4:36 |
7:25 |
55.77% |
More |
Mile |
7:36 |
7:36 |
57.43% |
More |
5k |
28:12 |
9:05 |
52.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:24 |
7:24 |
58.94 |
5km |
24:44 |
7:58 |
60.02 |
5M |
41:01 |
8:12 |
58.97 |
10km |
51:42 |
8:19 |
58.45 |
10M |
1:25:47 |
8:35 |
58.25 |
Half |
1:54:20 |
8:44 |
57.40 |
20M |
2:59:21 |
8:58 |
57.98 |
Mara |
3:59:03 |
9:07 |
58.00 |
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