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Sun 16th Mar 2014 at 9:00am by justcol
Run > Race
windy
-
Time
1:21:00
-
Miles
13.12
-
Min/mi
6:10
-
Pacing
94.9%
-
WAVA
73.72
-
Cals
1564
-
BPM
165
-
%MHR
90
-
B/mi
1017
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
Alloa Half
Smashed it, enough said! New PB and new found confidence.
Great race, training paying off and well surprised at my sustained effort.
Lucozade sport elite gel @7m.
===
1) 1m - 6:02(6:02/m) 147/156bpm 114cal
2) 1m - 5:55(5:55/m) 156/159bpm 119cal
3) 1m - 6:19(6:19/m) 162/167bpm 120cal
4) 1m - 6:08(6:08/m) 166/170bpm 119cal
5) 1m - 5:55(5:55/m) 166/168bpm 119cal
6) 1m - 6:15(6:15/m) 167/171bpm 120cal
7) 1m - 6:24(6:24/m) 166/169bpm 121cal
8) 1m - 6:29(6:30/m) 167/169bpm 121cal
9) 1m - 6:17(6:17/m) 167/169bpm 120cal
10) 1m - 6:20(6:20/m) 166/168bpm 120cal
11) 1m - 6:16(6:16/m) 170/175bpm 119cal
12) 1m - 6:09(6:09/m) 171/174bpm 119cal
13) 1m - 5:52(5:52/m) 173/175bpm 119cal
14) 0.12m - 38(5:16/m) 174/175bpm 14cal
6:02 5:55 6:19 6:08 5:55 6:15 6:24 6:29 6:17 6:20 6:16 6:09 5:52 38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:00 |
3:00 |
6:01 |
138 91-151 |
829 |
7/1 |
| 1.00 |
6:03 |
3:03 |
6:06 |
154 152-156 |
939 |
3/6 |
| 1.50 |
9:04 |
3:01 |
6:01 |
155 153-158 |
933 |
4/4 |
| 2.00 |
12:00 |
2:57 |
5:53 |
156 154-159 |
918 |
3/5 |
| 2.50 |
15:09 |
3:09 |
6:17 |
161 158-165 |
1012 |
8/0 |
| 3.00 |
18:21 |
3:12 |
6:23 |
164 161-167 |
1048 |
12/0 |
| 3.50 |
21:27 |
3:06 |
6:12 |
166 156-170 |
1029 |
8/4 |
| 4.00 |
24:29 |
3:02 |
6:05 |
166 162-170 |
1009 |
3/9 |
| 4.50 |
27:28 |
2:59 |
5:58 |
166 164-168 |
991 |
3/11 |
| 5.00 |
30:24 |
2:56 |
5:52 |
166 164-168 |
973 |
1/8 |
| 5.50 |
33:28 |
3:04 |
6:08 |
166 162-168 |
1017 |
2/10 |
| 6.00 |
36:41 |
3:13 |
6:26 |
168 166-171 |
1081 |
10/0 |
| 6.50 |
39:49 |
3:08 |
6:16 |
166 163-168 |
1041 |
0/14 |
| 7.00 |
43:07 |
3:18 |
6:36 |
167 165-168 |
1102 |
2/2 |
| 7.50 |
46:24 |
3:18 |
6:35 |
166 164-169 |
1094 |
4/1 |
| 8.00 |
49:39 |
3:14 |
6:28 |
167 162-169 |
1081 |
10/0 |
| 8.50 |
52:45 |
3:06 |
6:12 |
166 162-168 |
1030 |
0/11 |
| 9.00 |
55:58 |
3:14 |
6:27 |
167 165-169 |
1077 |
4/4 |
| 9.50 |
59:10 |
3:12 |
6:23 |
166 164-168 |
1061 |
2/2 |
| 10.00 |
1:02:18 |
3:08 |
6:15 |
166 165-168 |
1039 |
3/4 |
| 10.50 |
1:05:27 |
3:10 |
6:19 |
169 166-173 |
1069 |
8/4 |
| 11.00 |
1:08:35 |
3:07 |
6:15 |
172 171-174 |
1074 |
10/0 |
| 11.50 |
1:11:47 |
3:12 |
6:25 |
171 169-174 |
1097 |
17/2 |
| 12.00 |
1:14:45 |
2:58 |
5:56 |
170 166-173 |
1009 |
0/20 |
| 12.50 |
1:17:40 |
2:54 |
5:49 |
173 170-174 |
1005 |
3/8 |
| 13.00 |
1:20:36 |
2:56 |
5:53 |
174 172-175 |
1023 |
3/2 |
| 13.07 |
1:20:59 |
23 |
5:30 |
173 171-175 |
950 |
0/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:37 |
55.19% |
More |
| 800m |
2:53 |
5:48 |
61.55% |
More |
| 1km |
3:35 |
5:46 |
65.01% |
More |
| Mile |
5:48 |
5:48 |
69.20% |
More |
| 5k |
18:53 |
6:05 |
71.63% |
More |
| 5 miles |
30:22 |
6:04 |
72.36% |
More |
| 10k |
37:58 |
6:07 |
72.17% |
More |
| 10 miles |
1:02:12 |
6:13 |
72.15% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:17 |
5:17 |
76.05 |
| 5km |
17:36 |
5:40 |
76.86 |
| 5M |
29:08 |
5:50 |
75.43 |
| 10km |
36:41 |
5:54 |
74.69 |
| 10M |
1:00:44 |
6:04 |
73.90 |
| Half |
1:20:52 |
6:10 |
73.14 |
| 20M |
2:06:38 |
6:20 |
72.87 |
| Mara |
2:48:36 |
6:26 |
73.05 |
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