Fri 12th May 2017 at 11:00am by B Rubble
Run > Steady-State
- breezy
- warm
-
Time
54:19
-
Miles
7.53
-
Min/mi
7:13
-
Pacing
94%
-
WAVA
68.15
-
Cals
713
-
BPM
145
-
%MHR
87.6
-
B/mi
1043
-
Asc(m)
68
-
Hillscore
3
-
Surface
Road
Notes & Comments
Was aiming for sub 7:30s but started off well and kept it going. PLeased with pushing last 1/2 mile to 6:38 pace.
Split Summary
===
1) 1m - 7:14(7:14/m) 130/139bpm 89cal 8.29/9.93mph
2) 1m - 7:17(7:17/m) 143/148bpm 94cal 8.23/9.87mph
3) 1m - 7:19(7:19/m) 147/151bpm 101cal 8.19/9.8mph
4) 1m - 7:20(7:21/m) 149/152bpm 97cal 8.17/11.83mph
5) 1m - 7:05(7:05/m) 148/151bpm 92cal 8.47/9.39mph
6) 1m - 7:18(7:18/m) 148/152bpm 96cal 8.21/9.47mph
7) 1m - 7:15(7:15/m) 149/155bpm 96cal 8.27/9.65mph
8) 0.53m - 3:29(6:38/m) 152/154bpm 48cal 9.05/9.72mph
7:14 7:17 7:19 7:20 7:05 7:18 7:15 3:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:18 |
107 64-130 |
782 |
2/0 |
0.50 |
3:41 |
1:51 |
7:25 |
132 130-133 |
978 |
2/1 |
0.75 |
5:29 |
1:48 |
7:11 |
135 132-138 |
970 |
1/1 |
1.00 |
7:14 |
1:45 |
7:02 |
138 137-139 |
970 |
0/4 |
1.25 |
9:07 |
1:53 |
7:32 |
140 139-141 |
1054 |
3/0 |
1.50 |
10:54 |
1:47 |
7:08 |
144 141-145 |
1028 |
1/1 |
1.75 |
12:42 |
1:48 |
7:13 |
143 139-147 |
1031 |
1/1 |
2.00 |
14:31 |
1:49 |
7:16 |
146 145-148 |
1061 |
3/0 |
2.25 |
16:26 |
1:54 |
7:37 |
147 144-151 |
1121 |
1/1 |
2.50 |
18:14 |
1:48 |
7:13 |
146 144-149 |
1053 |
2/1 |
2.75 |
20:02 |
1:48 |
7:14 |
148 145-149 |
1070 |
6/0 |
3.00 |
21:51 |
1:48 |
7:14 |
148 147-150 |
1070 |
2/1 |
3.25 |
23:44 |
1:53 |
7:33 |
149 148-151 |
1125 |
8/0 |
3.50 |
25:39 |
1:55 |
7:41 |
150 149-151 |
1153 |
9/0 |
3.75 |
27:27 |
1:47 |
7:09 |
150 148-152 |
1072 |
6/4 |
4.00 |
29:11 |
1:44 |
6:56 |
148 144-150 |
1027 |
0/8 |
4.25 |
31:02 |
1:51 |
7:25 |
149 147-150 |
1105 |
2/2 |
4.50 |
32:44 |
1:42 |
6:50 |
146 144-149 |
998 |
0/8 |
4.75 |
34:26 |
1:42 |
6:49 |
149 147-150 |
1015 |
0/7 |
5.00 |
36:16 |
1:50 |
7:20 |
148 147-151 |
1084 |
1/3 |
5.25 |
38:06 |
1:50 |
7:20 |
149 146-152 |
1092 |
1/1 |
5.50 |
39:56 |
1:50 |
7:19 |
148 146-149 |
1083 |
0/4 |
5.75 |
41:42 |
1:46 |
7:05 |
149 146-151 |
1054 |
1/2 |
6.00 |
43:34 |
1:52 |
7:28 |
149 147-150 |
1114 |
4/0 |
6.25 |
45:20 |
1:46 |
7:04 |
150 148-154 |
1061 |
0/4 |
6.50 |
47:10 |
1:50 |
7:19 |
150 148-151 |
1098 |
2/2 |
6.75 |
49:01 |
1:51 |
7:22 |
149 146-150 |
1098 |
4/1 |
7.00 |
50:49 |
1:48 |
7:14 |
149 147-151 |
1078 |
2/2 |
7.25 |
52:29 |
1:40 |
6:40 |
152 151-154 |
1014 |
1/4 |
7.50 |
54:08 |
1:39 |
6:34 |
152 151-154 |
999 |
1/4 |
7.52 |
54:18 |
10 |
7:00 |
153 153-153 |
1072 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
52.02% |
More |
800m |
3:17 |
6:36 |
60.09% |
More |
1km |
4:11 |
6:44 |
61.34% |
More |
Mile |
6:56 |
6:56 |
62.90% |
More |
5k |
22:06 |
7:07 |
67.17% |
More |
5 miles |
35:54 |
7:11 |
67.39% |
More |
10k |
44:44 |
7:12 |
67.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:20 |
6:20 |
68.86 |
5km |
21:10 |
6:49 |
70.13 |
5M |
35:08 |
7:02 |
68.85 |
10km |
44:16 |
7:07 |
68.27 |
10M |
1:13:27 |
7:21 |
68.03 |
Half |
1:37:55 |
7:28 |
67.02 |
20M |
2:33:35 |
7:41 |
67.70 |
Mara |
3:24:43 |
7:49 |
67.73 |
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