Sun 7th May 2017 at 9:00am by Hawkins
Run > Race
- Not good
-
Time
1:36:09
-
Miles
13.16
-
Min/mi
7:18
-
Pacing
96%
-
WAVA
61.70
-
Stride(cm)
120
-
Cals
1664
-
Cadence
184
-
BPM
173
-
%MHR
83.2
-
B/mi
1265
-
Asc(m)
42
-
Surface
Road
Notes & Comments
A long overdue half marathon pb, on the terminally dull North Lincs course. I was still recovering from a cold, so this could have been about a minute better in ideal circumstances, but alas, running is seldom kind. It was a case of hanging on for grim death from 5 miles onwards, with cramp a lurking menace.
Split Summary
===
1) 1m - 7:02(7:02/m) 139/156bpm 94cal 8.54/8.97mph
2) 1m - 7:05(7:05/m) 159/170bpm 111cal 8.46/8.75mph
3) 1m - 7:12(7:12/m) 168/179bpm 119cal 8.33/8.75mph
4) 1m - 7:14(7:14/m) 174/189bpm 124cal 8.29/8.5mph
5) 1m - 7:16(7:16/m) 179/184bpm 130cal 8.27/8.43mph
6) 1m - 7:19(7:19/m) 179/186bpm 130cal 8.19/8.39mph
7) 1m - 7:21(7:21/m) 178/184bpm 131cal 8.16/8.35mph
8) 1m - 7:28(7:28/m) 181/188bpm 136cal 8.04/8.2mph
9) 1m - 7:30(7:30/m) 181/187bpm 137cal 8/8.14mph
10) 1m - 7:26(7:26/m) 180/186bpm 134cal 8.08/8.16mph
11) 1m - 7:26(7:26/m) 179/185bpm 131cal 8.08/8.14mph
12) 1m - 7:30(7:30/m) 180/189bpm 133cal 8.01/8.25mph
13) 1m - 7:21(7:21/m) 182/193bpm 134cal 8.16/8.47mph
14) 0.16m - 1:01(6:08/m) 190/193bpm 20cal 9.79/9.52mph
7:02 7:05 7:12 7:14 7:16 7:19 7:21 7:28 7:30 7:26 7:26 7:30 7:21 1:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:29 |
3:29 |
6:58 |
126 72-156 |
877 |
182 174-186 |
1.00 |
7:02 |
3:33 |
7:06 |
147 135-153 |
1042 |
182 178-186 |
1.50 |
10:35 |
3:34 |
7:07 |
154 144-166 |
1097 |
183 180-186 |
2.00 |
14:07 |
3:32 |
7:03 |
164 160-169 |
1157 |
184 180-186 |
2.50 |
17:48 |
3:41 |
7:23 |
166 162-173 |
1225 |
183 180-186 |
3.00 |
21:19 |
3:31 |
7:02 |
171 163-179 |
1203 |
183 180-186 |
3.50 |
24:55 |
3:36 |
7:12 |
171 166-177 |
1232 |
183 180-186 |
4.00 |
28:33 |
3:38 |
7:16 |
177 169-189 |
1287 |
183 180-186 |
4.50 |
32:12 |
3:39 |
7:18 |
178 171-183 |
1300 |
184 180-186 |
5.00 |
35:49 |
3:37 |
7:14 |
180 176-186 |
1301 |
185 182-186 |
5.50 |
39:28 |
3:39 |
7:17 |
179 175-184 |
1304 |
184 178-188 |
6.00 |
43:08 |
3:40 |
7:21 |
178 175-181 |
1308 |
184 182-186 |
6.50 |
46:48 |
3:40 |
7:20 |
178 174-184 |
1304 |
184 180-186 |
7.00 |
50:30 |
3:42 |
7:23 |
179 175-182 |
1323 |
183 180-186 |
7.50 |
54:14 |
3:44 |
7:28 |
181 175-187 |
1351 |
184 182-188 |
8.00 |
57:58 |
3:44 |
7:28 |
180 176-186 |
1345 |
184 182-188 |
8.50 |
1:01:42 |
3:44 |
7:28 |
182 176-186 |
1360 |
183 180-186 |
9.00 |
1:05:28 |
3:46 |
7:31 |
181 170-186 |
1361 |
184 180-188 |
9.50 |
1:09:10 |
3:42 |
7:24 |
178 173-184 |
1317 |
184 180-186 |
10.00 |
1:12:53 |
3:44 |
7:27 |
183 178-186 |
1364 |
184 180-188 |
10.50 |
1:16:36 |
3:42 |
7:25 |
179 172-185 |
1327 |
184 180-188 |
11.00 |
1:20:19 |
3:43 |
7:26 |
179 174-185 |
1331 |
185 180-188 |
11.50 |
1:24:03 |
3:44 |
7:29 |
176 169-185 |
1317 |
184 182-186 |
12.00 |
1:27:49 |
3:46 |
7:33 |
183 177-188 |
1380 |
184 180-186 |
12.50 |
1:31:32 |
3:42 |
7:24 |
180 175-186 |
1333 |
186 184-188 |
13.00 |
1:35:09 |
3:37 |
7:14 |
185 173-193 |
1339 |
187 182-192 |
13.16 |
1:36:09 |
1:00 |
6:16 |
189 183-193 |
1183 |
190 186-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
183 |
13.2 |
1:36:09 |
7:18 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:36 |
46.27% |
More |
800m |
3:24 |
6:51 |
51.02% |
More |
1km |
4:17 |
6:53 |
53.18% |
More |
Mile |
7:00 |
7:00 |
56.11% |
More |
5k |
22:03 |
7:06 |
60.46% |
More |
5 miles |
35:47 |
7:09 |
60.48% |
More |
10k |
44:40 |
7:11 |
60.52% |
More |
10 miles |
1:12:51 |
7:17 |
61.27% |
More |
Half |
1:35:43 |
7:18 |
61.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:30 |
5:30 |
71.35 |
5km |
19:22 |
6:14 |
68.86 |
5M |
32:51 |
6:34 |
65.89 |
10km |
41:48 |
6:44 |
64.66 |
10M |
1:10:53 |
7:05 |
62.97 |
Half |
1:35:40 |
7:18 |
61.24 |
20M |
2:33:01 |
7:39 |
60.67 |
Mara |
3:26:29 |
7:53 |
59.95 |
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