Sun 30th Apr 2017 at 7:00am by B Rubble
Run > Long Run
- breezy
-
Time
2:19:04
-
Miles
17.00
-
Min/mi
8:11
-
Pacing
40%
-
WAVA
62.81
-
Cals
1529
-
BPM
127
-
%MHR
77.1
-
B/mi
1041
-
Asc(m)
220
-
Hillscore
13
-
Surface
Road
Notes & Comments
With Paul from 2 miles to 15. A bit of a headwind out towards Frampton but not much help on return. Legs felt tired.
Split Summary
===
1) 1m - 7:47(7:47/m) 127/139bpm 98cal 7.7/10.29mph
2) 1m - 7:59(7:59/m) 134/140bpm 107cal 7.52/9.14mph
3) 1m - 8:07(8:08/m) 124/132bpm 91cal 7.38/8.78mph
4) 1m - 8:12(8:12/m) 128/135bpm 92cal 7.31/7.92mph
5) 1m - 8:14(8:14/m) 125/128bpm 91cal 7.28/7.83mph
6) 1m - 8:20(8:20/m) 127/130bpm 94cal 7.2/7.77mph
7) 1m - 8:20(8:20/m) 129/132bpm 94cal 7.2/8.25mph
8) 1m - 8:10(8:10/m) 125/131bpm 78cal 7.35/8.25mph
9) 1m - 8:08(8:08/m) 125/130bpm 81cal 7.37/8.28mph
10) 1m - 8:06(8:07/m) 125/130bpm 77cal 7.4/8.16mph
11) 1m - 8:15(8:15/m) 124/130bpm 75cal 7.27/8.51mph
12) 1m - 8:10(8:10/m) 128/130bpm 87cal 7.35/8.37mph
13) 1m - 8:10(8:10/m) 131/134bpm 93cal 7.34/9.57mph
14) 1m - 8:08(8:08/m) 128/135bpm 82cal 7.38/9.02mph
15) 1m - 8:11(8:11/m) 132/137bpm 91cal 7.34/8.92mph
16) 1m - 8:40(8:40/m) 132/139bpm 98cal 6.93/8.52mph
17) 1m - 8:04(8:04/m) 137/142bpm 100cal 7.44/9.23mph
18) 0.01m - 3(10:46/m) 139/139bpm 5.57/6.87mph
7:47 7:59 8:07 8:12 8:14 8:20 8:20 8:10 8:08 8:06 8:15 8:10 8:10 8:08 8:11 8:40 8:04 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:47 |
3:47 |
7:34 |
117 73-129 |
886 |
1/22 |
1.00 |
7:47 |
4:00 |
8:00 |
133 124-139 |
1065 |
15/2 |
1.50 |
11:39 |
3:52 |
7:44 |
137 134-139 |
1059 |
1/8 |
2.00 |
15:46 |
4:07 |
8:14 |
132 125-139 |
1086 |
7/11 |
2.50 |
19:52 |
4:06 |
8:12 |
124 116-132 |
1016 |
2/28 |
3.00 |
23:54 |
4:02 |
8:04 |
124 118-130 |
1000 |
0/19 |
3.50 |
28:00 |
4:06 |
8:11 |
128 125-131 |
1048 |
8/7 |
4.00 |
32:06 |
4:06 |
8:13 |
127 120-135 |
1043 |
27/36 |
4.50 |
36:11 |
4:06 |
8:11 |
125 120-128 |
1024 |
1/4 |
5.00 |
40:20 |
4:09 |
8:18 |
125 123-127 |
1037 |
0/7 |
5.50 |
44:25 |
4:05 |
8:10 |
126 124-128 |
1029 |
2/2 |
6.00 |
48:39 |
4:14 |
8:28 |
128 123-130 |
1084 |
3/2 |
6.50 |
52:50 |
4:11 |
8:21 |
130 128-132 |
1086 |
2/2 |
7.00 |
57:00 |
4:10 |
8:20 |
128 125-130 |
1066 |
1/3 |
7.50 |
1:01:04 |
4:04 |
8:08 |
129 126-131 |
1050 |
3/1 |
8.00 |
1:06:29 |
5:25 |
10:50 |
118 80-130 |
1278 |
2/1 |
8.50 |
1:10:38 |
4:10 |
8:19 |
125 123-129 |
1040 |
4/2 |
9.00 |
1:17:10 |
6:31 |
13:03 |
121 69-130 |
1578 |
2/2 |
9.50 |
1:21:09 |
3:59 |
7:59 |
121 96-129 |
965 |
0/4 |
10.00 |
1:25:17 |
4:07 |
8:15 |
127 125-130 |
1047 |
2/1 |
10.50 |
1:31:44 |
6:27 |
12:54 |
117 81-130 |
1509 |
2/2 |
11.00 |
1:35:58 |
4:15 |
8:29 |
126 123-128 |
1069 |
3/2 |
11.50 |
1:40:00 |
4:02 |
8:03 |
127 125-129 |
1023 |
1/3 |
12.00 |
1:44:08 |
4:08 |
8:16 |
129 127-130 |
1066 |
5/2 |
12.50 |
1:48:11 |
4:03 |
8:06 |
131 128-133 |
1061 |
5/1 |
13.00 |
1:52:20 |
4:09 |
8:19 |
132 130-134 |
1097 |
3/0 |
13.50 |
1:59:43 |
7:23 |
14:46 |
123 78-135 |
1816 |
30/5 |
14.00 |
2:03:47 |
4:04 |
8:08 |
129 125-131 |
1048 |
16/9 |
14.50 |
2:07:56 |
4:09 |
8:18 |
132 129-134 |
1097 |
8/1 |
15.00 |
2:12:53 |
4:57 |
9:55 |
130 104-137 |
1289 |
6/3 |
15.50 |
2:16:59 |
4:06 |
8:12 |
134 129-137 |
1099 |
9/1 |
16.00 |
2:24:17 |
7:18 |
14:35 |
125 73-140 |
1823 |
32/0 |
16.50 |
2:28:11 |
3:54 |
7:49 |
133 129-140 |
1039 |
0/16 |
17.00 |
2:32:25 |
4:14 |
8:28 |
140 137-142 |
1186 |
21/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
48 2.9% |
11:22
|
21 2.2% |
8:28
|
20 1.3% |
11:40
|
16 2.4% |
8:03
|
16 9.7% |
7:34
|
12 1.2% |
8:23
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:19 |
46.01% |
More |
800m |
3:45 |
7:32 |
52.67% |
More |
1km |
4:40 |
7:31 |
55.02% |
More |
Mile |
7:47 |
7:47 |
56.09% |
More |
5k |
24:47 |
7:59 |
59.91% |
More |
5 miles |
40:20 |
8:04 |
59.99% |
More |
10k |
50:27 |
8:07 |
59.91% |
More |
10 miles |
1:25:16 |
8:32 |
58.61% |
More |
Half |
1:53:07 |
8:38 |
58.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:49 |
6:49 |
63.98 |
5km |
22:48 |
7:20 |
65.11 |
5M |
37:49 |
7:34 |
63.97 |
10km |
47:39 |
7:40 |
63.42 |
10M |
1:19:04 |
7:54 |
63.20 |
Half |
1:45:23 |
8:03 |
62.27 |
20M |
2:45:19 |
8:16 |
62.90 |
Mara |
3:40:21 |
8:25 |
62.92 |
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