Sun 7th May 2017 at 10:00am by Oranj
Run > Medium Long Run
-
Time
1:40:02
-
Miles
13.36
-
Min/mi
7:29
-
Pacing
89%
-
WAVA
67.50
-
Cals
1315
-
BPM
136
-
%MHR
81
-
B/mi
1018
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Not much slower than yesterday but considerably easier effort
===
1) 2km - 9:59(4:59/km) 128/138bpm 130cal 12.02/17.97kmph
2) 2km - 9:20(4:40/km) 136/140bpm 131cal 12.86/13.67kmph
3) 2km - 9:11(4:36/km) 132/143bpm 117cal 13.06/13.74kmph
4) 2km - 9:10(4:35/km) 134/144bpm 122cal 13.1/13.84kmph
5) 2km - 9:18(4:39/km) 137/141bpm 127cal 12.91/13.27kmph
6) 2km - 9:16(4:38/km) 138/145bpm 128cal 12.96/16.79kmph
7) 2km - 9:13(4:37/km) 136/142bpm 118cal 13.01/15.52kmph
8) 2km - 9:09(4:35/km) 139/145bpm 122cal 13.11/13.6kmph
9) 2km - 9:14(4:37/km) 138/141bpm 119cal 12.99/13.64kmph
10) 2km - 9:14(4:37/km) 138/145bpm 112cal 12.99/13.84kmph
11) 1.5km - 6:58(4:39/km) 141/149bpm 89cal 12.91/15.45kmph
9:59 9:20 9:11 9:10 9:18 9:16 9:13 9:09 9:14 9:14 6:58
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:56 |
3:56 |
7:52 |
124 81-135 |
975 |
4/2 |
1.00 |
7:59 |
4:04 |
8:07 |
132 118-138 |
1072 |
9/3 |
1.50 |
12:29 |
4:29 |
8:59 |
133 106-140 |
1195 |
9/1 |
2.00 |
16:16 |
3:47 |
7:33 |
136 130-140 |
1027 |
4/2 |
2.50 |
20:02 |
3:46 |
7:33 |
135 130-140 |
1019 |
4/2 |
3.00 |
23:50 |
3:48 |
7:35 |
137 133-143 |
1040 |
8/4 |
3.50 |
27:28 |
3:39 |
7:17 |
130 123-138 |
947 |
1/23 |
4.00 |
31:06 |
3:37 |
7:15 |
129 119-135 |
935 |
1/17 |
4.50 |
34:50 |
3:44 |
7:28 |
134 131-140 |
1001 |
3/4 |
5.00 |
38:31 |
3:41 |
7:23 |
135 122-144 |
996 |
1/5 |
5.50 |
42:14 |
3:43 |
7:26 |
136 131-139 |
1011 |
6/1 |
6.00 |
46:01 |
3:47 |
7:34 |
139 136-141 |
1052 |
5/1 |
6.50 |
49:43 |
3:42 |
7:25 |
136 127-139 |
1008 |
1/5 |
7.00 |
53:28 |
3:44 |
7:29 |
136 133-143 |
1018 |
1/6 |
7.50 |
57:11 |
3:43 |
7:26 |
141 137-145 |
1048 |
3/4 |
8.00 |
1:00:56 |
3:45 |
7:30 |
137 127-140 |
1027 |
4/2 |
8.50 |
1:04:37 |
3:41 |
7:23 |
135 133-138 |
997 |
1/1 |
9.00 |
1:08:18 |
3:41 |
7:21 |
138 135-140 |
1015 |
4/2 |
9.50 |
1:12:02 |
3:44 |
7:28 |
141 136-145 |
1052 |
14/1 |
10.00 |
1:15:42 |
3:40 |
7:20 |
138 127-143 |
1013 |
1/8 |
10.50 |
1:19:23 |
3:41 |
7:22 |
138 135-140 |
1017 |
2/4 |
11.00 |
1:23:07 |
3:44 |
7:27 |
138 133-140 |
1028 |
6/2 |
11.50 |
1:26:47 |
3:40 |
7:21 |
135 122-141 |
991 |
0/9 |
12.00 |
1:30:30 |
3:43 |
7:26 |
140 134-145 |
1040 |
11/0 |
12.50 |
1:34:16 |
3:46 |
7:32 |
141 136-145 |
1061 |
10/2 |
13.00 |
1:38:02 |
3:46 |
7:32 |
145 141-149 |
1093 |
11/0 |
13.36 |
1:40:41 |
2:39 |
7:24 |
135 125-142 |
1000 |
0/7 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:03 |
47.70% |
More |
800m |
3:32 |
7:07 |
55.69% |
More |
1km |
4:27 |
7:09 |
57.79% |
More |
Mile |
7:12 |
7:12 |
60.53% |
More |
5k |
22:54 |
7:22 |
64.81% |
More |
5 miles |
37:00 |
7:24 |
65.38% |
More |
10k |
46:01 |
7:24 |
65.68% |
More |
10 miles |
1:14:09 |
7:25 |
67.39% |
More |
Half |
1:38:35 |
7:32 |
67.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:45 |
6:45 |
64.61 |
5km |
21:57 |
7:04 |
67.63 |
5M |
36:00 |
7:12 |
67.19 |
10km |
45:07 |
7:16 |
66.98 |
10M |
1:14:01 |
7:24 |
67.51 |
Half |
1:38:01 |
7:29 |
66.95 |
20M |
2:32:11 |
7:37 |
68.33 |
Mara |
3:21:32 |
7:42 |
68.80 |
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