Fri 5th May 2017 at 11:00am by B Rubble
Run > Steady-State
- windy
- warm
-
Time
58:23
-
Miles
7.56
-
Min/mi
7:43
-
Pacing
94%
-
WAVA
63.73
-
Cals
694
-
BPM
138
-
%MHR
83.5
-
B/mi
1064
-
Asc(m)
68
-
Hillscore
3
-
Surface
Road
Notes & Comments
Was aiming to do 7:15s but felt pretty tired at 7:30 in first mile. Kept a steady effort but was hard after 4 days of no running.
Split Summary
===
1) 1m - 7:29(7:29/m) 127/144bpm 29cal 8.01/9.25mph
2) 1m - 7:46(7:46/m) 135/138bpm 97cal 7.72/8.89mph
3) 1m - 7:53(7:53/m) 138/143bpm 104cal 7.61/9.01mph
4) 1m - 7:57(7:58/m) 141/151bpm 106cal 7.54/9.83mph
5) 1m - 7:31(7:31/m) 140/146bpm 96cal 7.97/9.2mph
6) 1m - 7:53(7:53/m) 140/144bpm 103cal 7.61/8.61mph
7) 1m - 7:51(7:52/m) 143/146bpm 104cal 7.63/8.59mph
8) 0.56m - 4:02(7:13/m) 145/149bpm 55cal 8.31/9.65mph
7:29 7:46 7:53 7:57 7:31 7:53 7:51 4:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:54 |
1:54 |
7:37 |
94 63-120 |
716 |
2/0 |
0.50 |
3:46 |
1:52 |
7:27 |
134 120-140 |
999 |
2/2 |
0.75 |
5:39 |
1:53 |
7:33 |
142 141-144 |
1072 |
1/1 |
1.00 |
7:29 |
1:50 |
7:19 |
138 129-144 |
1011 |
0/4 |
1.25 |
9:27 |
1:57 |
7:50 |
134 133-136 |
1049 |
3/0 |
1.50 |
11:23 |
1:56 |
7:45 |
135 134-137 |
1046 |
1/1 |
1.75 |
13:17 |
1:54 |
7:36 |
136 134-138 |
1033 |
1/1 |
2.00 |
15:15 |
1:59 |
7:55 |
136 135-138 |
1076 |
3/0 |
2.25 |
17:18 |
2:02 |
8:10 |
138 135-141 |
1127 |
1/1 |
2.50 |
19:14 |
1:56 |
7:45 |
136 128-141 |
1054 |
2/1 |
2.75 |
21:11 |
1:57 |
7:49 |
139 133-143 |
1087 |
6/0 |
3.00 |
23:08 |
1:57 |
7:48 |
138 136-141 |
1075 |
2/1 |
3.25 |
25:11 |
2:03 |
8:12 |
140 138-141 |
1148 |
7/0 |
3.50 |
27:18 |
2:06 |
8:26 |
144 141-151 |
1214 |
9/0 |
3.75 |
29:18 |
2:00 |
8:00 |
143 141-149 |
1145 |
6/3 |
4.00 |
31:06 |
1:48 |
7:12 |
139 135-142 |
1001 |
0/8 |
4.25 |
32:58 |
1:52 |
7:27 |
143 139-145 |
1065 |
2/2 |
4.50 |
34:48 |
1:51 |
7:23 |
139 137-143 |
1026 |
0/7 |
4.75 |
36:38 |
1:49 |
7:17 |
140 137-143 |
1019 |
0/7 |
5.00 |
38:37 |
2:00 |
7:59 |
140 138-142 |
1119 |
1/3 |
5.25 |
40:33 |
1:55 |
7:41 |
141 137-144 |
1083 |
0/1 |
5.50 |
42:31 |
1:58 |
7:52 |
139 137-142 |
1093 |
0/3 |
5.75 |
44:29 |
1:58 |
7:53 |
139 137-140 |
1095 |
0/2 |
6.00 |
46:30 |
2:01 |
8:05 |
140 137-141 |
1131 |
4/0 |
6.25 |
48:27 |
1:57 |
7:47 |
142 141-144 |
1106 |
1/3 |
6.50 |
50:26 |
2:00 |
7:59 |
141 137-144 |
1126 |
2/4 |
6.75 |
52:25 |
1:59 |
7:55 |
142 140-144 |
1123 |
4/0 |
7.00 |
54:22 |
1:57 |
7:47 |
144 142-145 |
1121 |
1/3 |
7.25 |
56:14 |
1:52 |
7:27 |
145 142-146 |
1081 |
2/3 |
7.50 |
57:59 |
1:45 |
6:59 |
145 143-147 |
1013 |
1/4 |
7.56 |
58:23 |
24 |
7:16 |
148 147-149 |
1075 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
48.47% |
More |
800m |
3:35 |
7:13 |
54.92% |
More |
1km |
4:30 |
7:14 |
57.08% |
More |
Mile |
7:18 |
7:18 |
59.80% |
More |
5k |
23:52 |
7:41 |
62.19% |
More |
5 miles |
38:37 |
7:43 |
62.64% |
More |
10k |
48:09 |
7:45 |
62.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
64.29 |
5km |
22:40 |
7:18 |
65.49 |
5M |
37:36 |
7:31 |
64.33 |
10km |
47:23 |
7:38 |
63.78 |
10M |
1:18:37 |
7:52 |
63.56 |
Half |
1:44:48 |
8:00 |
62.62 |
20M |
2:44:23 |
8:13 |
63.26 |
Mara |
3:39:07 |
8:22 |
63.28 |
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