Sun 22nd Feb 2015 at 9:00am by Richard-M

Run > Long Run

Gade Valley Harriers VLM Training run #2

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Time
2:11:36
Miles
17.03
Min/mi
7:44
Pacing
90.7%
WAVA
62.08
Cals
1749
BPM
149
%MHR
87.4
B/mi
1148
Asc(m)
42
Hillscore
22
Surface
Road

Notes & Comments

GVH 17
Split Summary
===
1) 1km - 5:15(5:15/km) 129/144bpm 61cal 3.17/4/hr
2) 1km - 4:42(4:42/km) 145/147bpm 65cal 3.55/3.94/hr
3) 1km - 4:39(4:39/km) 147/150bpm 64cal 3.58/6.14/hr
4) 1km - 4:36(4:36/km) 147/151bpm 63cal 3.62/4.37/hr
5) 1km - 4:46(4:46/km) 149/151bpm 66cal 3.5/4.42/hr
6) 1km - 5:08(5:08/km) 152/155bpm 74cal 3.25/4.3/hr
7) 1km - 5:14(5:14/km) 154/160bpm 77cal 3.19/4.38/hr
8) 1km - 4:47(4:47/km) 151/154bpm 68cal 3.48/4.23/hr
9) 1km - 4:35(4:35/km) 150/154bpm 65cal 3.64/4.04/hr
10) 1km - 4:37(4:37/km) 148/151bpm 63cal 3.61/4.37/hr
11) 1km - 4:40(4:40/km) 147/150bpm 64cal 3.58/4.34/hr
12) 1km - 5:08(5:08/km) 150/154bpm 72cal 3.25/3.77/hr
13) 1km - 4:36(4:36/km) 149/153bpm 64cal 3.62/4.41/hr
14) 1km - 5:05(5:05/km) 147/154bpm 65cal 3.27/4.24/hr
15) 1km - 4:47(4:47/km) 148/154bpm 63cal 3.49/4.11/hr
16) 1km - 4:49(4:49/km) 147/150bpm 61cal 3.46/4.08/hr
17) 1km - 4:40(4:40/km) 146/148bpm 57cal 3.57/4.4/hr
18) 1km - 4:30(4:30/km) 140/145bpm 39cal 3.71/4.5/hr
19) 1km - 4:46(4:46/km) 145/147bpm 54cal 3.5/4.07/hr
20) 1km - 5:13(5:13/km) 149/153bpm 68cal 3.19/3.52/hr
21) 1km - 5:26(5:26/km) 151/154bpm 72cal 3.07/3.66/hr
22) 1km - 4:54(4:54/km) 152/155bpm 67cal 3.4/4.04/hr
23) 1km - 4:40(4:40/km) 152/154bpm 63cal 3.58/4.54/hr
24) 1km - 4:40(4:40/km) 153/155bpm 64cal 3.57/4.45/hr
25) 1km - 4:19(4:19/km) 150/155bpm 52cal 3.87/4.69/hr
26) 1km - 4:35(4:35/km) 155/157bpm 65cal 3.64/4.58/hr
27) 1km - 4:41(4:41/km) 155/157bpm 67cal 3.56/4.28/hr
28) 0.4km - 1:51(4:38/km) 155/158bpm 26cal 3.59/4.23/hr

5:15 4:42 4:39 4:36 4:46 5:08 5:14 4:47 4:35 4:37 4:40 5:08 4:36 5:05 4:47 4:49 4:40 4:30 4:46 5:13 5:26 4:54 4:40 4:40 4:19 4:35 4:41 1:51

Pin Map

0mi in 0

Pace

34%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.25	10:00	10:00	7:59	137 72-147	1095	7/8
2.59	20:00	10:00	7:27	147 134-151	1094	8/4
3.84	30:00	10:00	8:04	151 146-155	1217	52/2
5.10	40:00	10:00	7:56	152 139-160	1205	40/19
6.44	50:00	10:00	7:26	148 138-152	1099	6/27
7.70	1:00:00	10:00	7:58	150 136-154	1195	39/4
8.98	1:10:00	10:00	7:48	148 128-154	1155	25/32
10.29	1:20:00	10:00	7:39	146 129-150	1116	1/22
11.64	1:30:00	10:00	7:24	143 125-147	1059	5/61
12.80	1:40:00	10:00	8:37	150 144-154	1292	53/4
14.09	1:50:00	10:00	7:45	151 135-155	1170	15/13
15.47	2:00:00	10:00	7:15	151 137-155	1095	3/62
16.81	2:10:00	10:00	7:27	155 152-157	1154	3/17
17.02	2:11:35	1:35	7:26	156 154-158	1159	1/1

Heart

149/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 112m, Flat prediction 2:07:55

Elevation Graph

Biggest Climbs (m)	Min/mi
81 5.3%	8:37
49 3.7%	8:43
40 2.6%	8:10
24 3.7%	8:53
12 1.9%	8:09
12 3.0%	8:30
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	48.61%	More
800m	3:19	6:40	55.44%	More
1km	4:15	6:51	56.37%	More
Mile	7:04	7:04	58.04%	More
5k	22:51	7:21	61.02%	More
5 miles	38:22	7:40	59.06%	More
10k	47:26	7:38	59.61%	More
10 miles	1:17:01	7:42	60.64%	More
Half	1:40:40	7:41	61.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:41	5:41	72.15
5km	19:58	6:26	69.83
5M	33:50	6:46	66.98
10km	43:03	6:56	65.69
10M	1:12:57	7:18	64.01
Half	1:38:24	7:31	62.27
20M	2:37:16	7:52	61.74
Mara	3:32:08	8:06	61.03

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