-
Time
2:54:03
-
Miles
21.32
-
Min/mi
8:10
-
Pacing
11.4%
-
WAVA
58.29
-
Cals
2600
-
BPM
138
-
%MHR
81.1
-
B/mi
1125
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
Worked full day Saturday, and in work until gone 2pm Sunday too, from 7am start. Planning a 24m hilly route home was probably over-reaching a bit in retrospect... Under-fueled, defintely under-hydrated today, and just knackered after the week. Starting to suffer badly around 16-17, and stopped for 2 bottles of Lucozade and chocolate at garage in Mallusk. Running turned slowly in to a shuffle though (splits don't look too bad since last stretch is now downhill) and bailed at 21m and called Jill for a lift. First time ever needed to do this.
Split Summary
====
1) - 1m - 8:36(8:37/m) - 131bpm avge - 147bpm max - 116cal
2) - 1m - 9:06(9:06/m) - 141bpm avge - 149bpm max - 124cal
3) - 1m - 9:24(9:24/m) - 142bpm avge - 152bpm max - 122cal
4) - 1m - 8:13(8:13/m) - 135bpm avge - 144bpm max - 122cal
5) - 1m - 8:11(8:11/m) - 132bpm avge - 143bpm max - 123cal
6) - 1m - 8:19(8:19/m) - 134bpm avge - 145bpm max - 121cal
7) - 1m - 7:51(7:51/m) - 135bpm avge - 151bpm max - 123cal
8) - 1m - 7:34(7:34/m) - 139bpm avge - 161bpm max - 121cal
9) - 1m - 7:36(7:37/m) - 141bpm avge - 166bpm max - 123cal
10) - 1m - 7:54(7:54/m) - 136bpm avge - 147bpm max - 123cal
11) - 1m - 7:52(7:52/m) - 134bpm avge - 139bpm max - 123cal
12) - 1m - 8:02(8:02/m) - 136bpm avge - 142bpm max - 123cal
13) - 1m - 8:19(8:19/m) - 141bpm avge - 149bpm max - 121cal
14) - 1m - 7:59(7:59/m) - 136bpm avge - 146bpm max - 123cal
15) - 1m - 8:29(8:29/m) - 144bpm avge - 149bpm max - 122cal
16) - 1m - 7:49(7:49/m) - 140bpm avge - 156bpm max - 122cal
17) - 1m - 7:49(7:49/m) - 138bpm avge - 145bpm max - 124cal
18) - 1m - 7:52(7:52/m) - 144bpm avge - 149bpm max - 122cal
19) - 1m - 8:12(8:13/m) - 135bpm avge - 147bpm max - 119cal
20) - 1m - 8:16(8:17/m) - 140bpm avge - 147bpm max - 121cal
21) - 1m - 7:59(7:59/m) - 135bpm avge - 145bpm max - 123cal
22) - 0.32m - 2:41(8:17/m) - 137bpm avge - 141bpm max - 39cal
Heart Rate Zone Summary
====
HR Zone: 45-140bpm (Sub 70%): 59.8%
HR Zone: 140-146bpm (71-75%): 30.4%
HR Zone: 146-153bpm (76-80%): 8.9%
HR Zone: 153-160bpm (81-85%): 0.6%
HR Zone: 160-167bpm (86-90%): 0.3%
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.1%
Pace Zone: 7:00-7:19/mile: 4.3%
Pace Zone: 7:20-7:39/mile: 14.9%
Pace Zone: 7:40-7:59/mile: 23.9%
Pace Zone: 8:00-8:19/mile: 18.3%
Pace Zone: 8:20-8:39/mile: 14.5%
Pace Zone: 8:40-8:59/mile: 7.8%
Pace Zone: 9:00-9:19/mile: 4.6%
Pace Zone: 9:20-9:39/mile: 2.9%
Pace Zone: 9:40-9:59/mile: 2%
Pace Zone: 10:00-10:19/mile: 1.5%
Pace Zone: 10:40-10:59/mile: 1.1%
8:36 9:06 9:24 8:13 8:11 8:19 7:51 7:34 7:36 7:54 7:52 8:02 8:19 7:59 8:29 7:49 7:49 7:52 8:12 8:16 7:59 2:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
1.00 |
0 |
0 |
0 |
133 91-147 |
0 |
2.00 |
0 |
0 |
0 |
141 130-149 |
0 |
3.00 |
0 |
0 |
0 |
143 128-152 |
0 |
4.00 |
5:23 |
5:23 |
5:23 |
135 127-144 |
727 |
5.00 |
13:34 |
8:11 |
8:11 |
133 124-143 |
1089 |
6.00 |
21:53 |
8:18 |
8:18 |
134 122-145 |
1113 |
7.00 |
29:44 |
7:51 |
7:51 |
136 125-150 |
1068 |
8.00 |
37:17 |
7:33 |
7:33 |
140 123-160 |
1058 |
9.00 |
44:54 |
7:37 |
7:37 |
140 129-164 |
1066 |
10.00 |
52:48 |
7:54 |
7:54 |
136 128-147 |
1074 |
11.00 |
1:00:39 |
7:52 |
7:52 |
135 131-139 |
1062 |
12.00 |
1:08:43 |
8:03 |
8:03 |
136 128-142 |
1095 |
13.00 |
1:17:01 |
8:18 |
8:18 |
140 133-149 |
1162 |
14.00 |
1:25:00 |
7:59 |
7:59 |
136 125-146 |
1087 |
15.00 |
1:33:29 |
8:29 |
8:29 |
144 138-149 |
1221 |
16.00 |
1:41:18 |
7:49 |
7:49 |
140 129-155 |
1095 |
17.00 |
1:49:07 |
7:49 |
7:49 |
138 133-145 |
1078 |
18.00 |
1:56:59 |
7:52 |
7:52 |
144 135-149 |
1132 |
19.00 |
2:12:24 |
15:25 |
15:25 |
134 109-147 |
2066 |
20.00 |
2:20:42 |
8:17 |
8:17 |
140 136-147 |
1161 |
21.00 |
2:28:41 |
8:00 |
8:00 |
135 129-145 |
1079 |
21.32 |
2:31:21 |
2:40 |
8:19 |
137 130-139 |
1140 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
45.39% |
More |
800m |
3:32 |
7:07 |
50.51% |
More |
1km |
4:27 |
7:10 |
52.51% |
More |
Mile |
7:17 |
7:17 |
55.11% |
More |
5k |
23:45 |
7:39 |
57.41% |
More |
5 miles |
38:45 |
7:45 |
57.12% |
More |
10k |
48:37 |
7:49 |
56.81% |
More |
10 miles |
1:19:10 |
7:55 |
57.57% |
More |
Half |
1:44:19 |
7:58 |
57.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
59.12 |
5km |
22:33 |
7:15 |
60.45 |
5M |
37:22 |
7:28 |
59.25 |
10km |
47:03 |
7:34 |
58.69 |
10M |
1:17:58 |
7:48 |
58.45 |
Half |
1:43:49 |
7:55 |
57.59 |
20M |
2:42:38 |
8:08 |
58.25 |
Mara |
3:36:35 |
8:16 |
58.32 |
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Looks a good run none the less and still another 20+mile in the bag. Better to have an under-fuelled run in training rather than raceday!!