Sat 13th May 2017 at 7:00am by B Rubble
Run > Easy
-
Time
40:59
-
Miles
5.19
-
Min/mi
7:54
-
Pacing
86%
-
WAVA
61.31
-
Cals
517
-
BPM
132
-
%MHR
79.7
-
B/mi
1039
-
Asc(m)
156
-
Hillscore
13
-
Surface
Road
Notes & Comments
Aiming for a relatively easy sub 8 run. Effort for miles 4 and 5 should have been less. Working on this.
Split Summary
===
1) 1m - 8:11(8:11/m) 121/141bpm 91cal 7.34/9.39mph
2) 1m - 8:47(8:47/m) 131/138bpm 113cal 6.83/8.6mph
3) 1m - 8:14(8:14/m) 131/138bpm 103cal 7.28/10.81mph
4) 1m - 7:23(7:23/m) 136/142bpm 97cal 8.12/10.7mph
5) 1m - 7:22(7:22/m) 141/149bpm 99cal 8.14/9.59mph
6) 0.13m - 1:02(8:08/m) 149/151bpm 14cal 7.37/8.47mph
8:11 8:47 8:14 7:23 7:22 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:52 |
1:52 |
7:28 |
103 61-124 |
769 |
0/11 |
0.50 |
3:45 |
1:53 |
7:30 |
125 122-126 |
938 |
1/10 |
0.75 |
5:41 |
1:56 |
7:45 |
122 118-127 |
945 |
1/9 |
1.00 |
8:10 |
2:29 |
9:57 |
129 115-141 |
1283 |
22/7 |
1.25 |
10:34 |
2:24 |
9:37 |
132 128-137 |
1270 |
16/0 |
1.50 |
12:43 |
2:08 |
8:33 |
131 129-134 |
1120 |
9/0 |
1.75 |
14:41 |
1:58 |
7:52 |
131 129-133 |
1030 |
2/7 |
2.00 |
16:58 |
2:17 |
9:08 |
128 116-135 |
1169 |
10/0 |
2.25 |
19:20 |
2:23 |
9:31 |
133 130-138 |
1266 |
20/0 |
2.50 |
21:26 |
2:06 |
8:24 |
134 132-136 |
1127 |
10/2 |
2.75 |
23:30 |
2:03 |
8:12 |
131 128-134 |
1075 |
9/13 |
3.00 |
25:11 |
1:41 |
6:44 |
126 118-133 |
848 |
0/28 |
3.25 |
26:54 |
1:44 |
6:56 |
131 125-137 |
907 |
1/18 |
3.50 |
28:48 |
1:53 |
7:32 |
139 136-141 |
1048 |
3/2 |
3.75 |
30:33 |
1:46 |
7:04 |
135 132-138 |
954 |
0/12 |
4.00 |
32:35 |
2:01 |
8:05 |
140 134-142 |
1132 |
4/1 |
4.25 |
34:20 |
1:45 |
6:59 |
139 136-140 |
971 |
0/8 |
4.50 |
36:06 |
1:47 |
7:06 |
138 133-142 |
981 |
0/4 |
4.75 |
37:58 |
1:52 |
7:26 |
143 141-145 |
1063 |
8/3 |
5.00 |
39:57 |
1:59 |
7:58 |
146 144-149 |
1162 |
13/0 |
5.12 |
40:58 |
1:01 |
8:08 |
149 148-151 |
1213 |
10/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:24 |
52.56% |
More |
800m |
3:23 |
6:48 |
58.25% |
More |
1km |
4:18 |
6:55 |
59.69% |
More |
Mile |
7:03 |
7:03 |
61.82% |
More |
5k |
23:50 |
7:40 |
62.27% |
More |
5 miles |
39:57 |
7:59 |
60.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
61.43 |
5km |
23:44 |
7:38 |
62.55 |
5M |
39:23 |
7:53 |
61.42 |
10km |
49:38 |
7:59 |
60.89 |
10M |
1:22:21 |
8:14 |
60.68 |
Half |
1:49:46 |
8:23 |
59.78 |
20M |
2:52:12 |
8:37 |
60.39 |
Mara |
3:49:31 |
8:46 |
60.41 |
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