Sun 13th Apr 2014 at 10:00am by The Mole
Run > General
-
Time
4:33:46
-
Miles
26.63
-
Min/mi
10:17
-
Pacing
74%
-
WAVA
46.39
-
Cals
1000
-
BPM
79
-
%MHR
46.1
-
B/mi
811
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:21(9:21/m) 145/188bpm 14cal
2) 1m - 9:28(9:28/m) 111/138bpm 11cal
3) 1m - 9:31(9:31/m) 114/148bpm 64cal
4) 1m - 8:53(8:53/m) 90/113bpm 9cal
5) 1m - 9:27(9:27/m) 88/106bpm 6cal
6) 1m - 9:35(9:35/m) 79/104bpm 5cal
7) 1m - 9:42(9:42/m) 77/83bpm 14cal
8) 1m - 9:25(9:25/m) 66/80bpm 13cal
9) 1m - 9:35(9:35/m) 57/72bpm 15cal
10) 1m - 9:51(9:51/m) 42/55bpm 26cal
11) 1m - 9:48(9:48/m) 35/40bpm 55cal
12) 1m - 10:43(10:43/m) 30/31bpm 93cal
13) 1m - 9:54(9:54/m) 44/48bpm 34cal
14) 1m - 9:57(9:57/m) 44/54bpm 15cal
15) 1m - 10:07(10:07/m) 36/44bpm 33cal
16) 1m - 11:00(11:00/m) 36/44bpm 18cal
17) 1m - 11:03(11:03/m) 47/58bpm 14cal
18) 1m - 10:34(10:34/m) 38/44bpm 41cal
19) 1m - 11:21(11:21/m) 31/33bpm 105cal
20) 1m - 10:40(10:40/m) 113/177bpm 54cal
21) 1m - 10:53(10:53/m) 44/67bpm 32cal
22) 1m - 12:27(12:27/m) 37/46bpm 78cal
23) 1m - 10:59(10:59/m) 98/160bpm 38cal
24) 1m - 11:14(11:14/m) 69/106bpm 52cal
25) 1m - 11:06(11:06/m) 33/36bpm 91cal
26) 1m - 10:40(10:40/m) 58/155bpm 59cal
27) 0.63m - 6:30(10:21/m) 152/186bpm 11cal
9:21 9:28 9:31 8:53 9:27 9:35 9:42 9:25 9:35 9:51 9:48 10:43 9:54 9:57 10:07 11:00 11:03 10:34 11:21 10:40 10:53 12:27 10:59 11:14 11:06 10:40 6:30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 1.00 |
9:24 |
9:24 |
9:24 |
146 80-188 |
1374 |
| 2.00 |
19:01 |
9:37 |
9:37 |
112 95-138 |
1077 |
| 3.00 |
28:26 |
9:25 |
9:25 |
115 85-148 |
1083 |
| 4.00 |
37:25 |
8:58 |
8:58 |
92 65-113 |
826 |
| 5.00 |
46:52 |
9:27 |
9:27 |
89 76-106 |
841 |
| 6.00 |
56:31 |
9:39 |
9:39 |
79 63-104 |
762 |
| 7.00 |
1:06:13 |
9:42 |
9:42 |
76 69-83 |
737 |
| 8.00 |
1:15:39 |
9:26 |
9:26 |
64 53-75 |
604 |
| 9.00 |
1:25:17 |
9:39 |
9:39 |
57 45-72 |
550 |
| 10.00 |
1:35:03 |
9:46 |
9:46 |
41 30-52 |
400 |
| 11.00 |
1:44:51 |
9:48 |
9:48 |
35 30-40 |
343 |
| 12.00 |
1:55:37 |
10:46 |
10:46 |
30 30-31 |
323 |
| 13.00 |
2:05:21 |
9:44 |
9:44 |
44 32-48 |
428 |
| 14.00 |
2:15:15 |
9:54 |
9:54 |
44 36-54 |
435 |
| 15.00 |
2:25:16 |
10:01 |
10:01 |
35 30-44 |
350 |
| 16.00 |
2:37:23 |
12:07 |
12:07 |
37 31-44 |
448 |
| 17.00 |
2:48:08 |
10:45 |
10:45 |
49 39-58 |
527 |
| 18.00 |
2:58:25 |
10:17 |
10:17 |
35 30-41 |
360 |
| 19.00 |
3:09:10 |
10:45 |
10:45 |
- |
0 |
| 20.00 |
3:19:24 |
10:14 |
10:14 |
116 58-177 |
1187 |
| 21.00 |
3:30:20 |
10:55 |
10:55 |
42 30-58 |
459 |
| 22.00 |
3:42:44 |
12:25 |
12:25 |
39 31-49 |
484 |
| 23.00 |
3:53:36 |
10:52 |
10:52 |
107 48-160 |
1163 |
| 24.00 |
4:04:22 |
10:46 |
10:46 |
65 36-104 |
700 |
| 25.00 |
4:17:38 |
13:16 |
13:16 |
32 30-36 |
424 |
| 26.00 |
4:27:45 |
10:07 |
10:07 |
97 30-173 |
981 |
| 26.42 |
4:32:12 |
4:27 |
10:35 |
149 103-186 |
1578 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:45 |
7:02 |
43.67% |
More |
| 800m |
4:05 |
8:12 |
43.08% |
More |
| 1km |
5:06 |
8:13 |
44.99% |
More |
| Mile |
8:36 |
8:36 |
45.98% |
More |
| 5k |
28:32 |
9:11 |
47.09% |
More |
| 5 miles |
46:47 |
9:21 |
46.60% |
More |
| 10k |
58:15 |
9:23 |
46.69% |
More |
| 10 miles |
1:35:03 |
9:30 |
47.25% |
More |
| Half |
2:06:20 |
9:39 |
47.01% |
More |
| 20 miles |
3:19:24 |
9:58 |
46.83% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:27 |
8:27 |
46.78 |
| 5km |
28:05 |
9:02 |
47.83 |
| 5M |
46:30 |
9:18 |
46.88 |
| 10km |
58:32 |
9:25 |
46.47 |
| 10M |
1:36:56 |
9:42 |
46.33 |
| Half |
2:09:04 |
9:51 |
45.66 |
| 20M |
3:22:06 |
10:06 |
46.21 |
| Mara |
4:29:05 |
10:16 |
46.28 |
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