Sun 16th Nov 2014 at 10:00am by RichHL
Run > Race
-
Time
1:43:47
-
Miles
13.22
-
Min/mi
7:51
-
Pacing
95%
-
WAVA
62.12
-
Cals
1244
-
BPM
178
-
%MHR
91.4
-
B/mi
1399
-
Asc(m)
42
-
Hillscore
11
-
Surface
Road
Notes & Comments
St Neots Riverside Half Marathon
===
I worked hard for that. Got dusted by Darren after his 46-miler yesterday, and couldn't close down Paula in the last three miles. I was outsprinted by Andy and Steve over the final 100m too. It would have been more beautiful to watch had they not been stuffing quite so badly in the process. It was absolutely the best I could have done on the day with the amount of training I've put in.
Split Summary
===
1) 1km - 4:55(4:55/km) 161/176bpm 23cal 3.39/4.07/hr
2) 1km - 4:46(4:46/km) 176/179bpm 58cal 3.5/4.09/hr
3) 1km - 4:51(4:51/km) 173/177bpm 60cal 3.44/4.08/hr
4) 1km - 4:52(4:52/km) 177/179bpm 60cal 3.42/3.81/hr
5) 1km - 4:55(4:55/km) 178/180bpm 61cal 3.39/3.65/hr
6) 1km - 5:10(5:10/km) 180/185bpm 64cal 3.23/3.66/hr
7) 1km - 4:56(4:56/km) 177/180bpm 61cal 3.38/3.78/hr
8) 1km - 4:53(4:53/km) 177/185bpm 60cal 3.41/3.97/hr
9) 1km - 5:00(5:00/km) 178/184bpm 62cal 3.33/3.61/hr
10) 1km - 4:44(4:44/km) 176/180bpm 59cal 3.52/4.3/hr
11) 1km - 4:56(4:56/km) 177/179bpm 61cal 3.37/3.58/hr
12) 1km - 4:59(4:59/km) 176/178bpm 62cal 3.34/3.89/hr
13) 1km - 5:03(5:03/km) 176/180bpm 62cal 3.3/3.53/hr
14) 1km - 4:56(4:56/km) 180/184bpm 61cal 3.38/4.16/hr
15) 1km - 5:04(5:04/km) 182/184bpm 63cal 3.29/3.77/hr
16) 1km - 4:52(4:52/km) 183/185bpm 60cal 3.43/4.09/hr
17) 1km - 4:58(4:58/km) 182/184bpm 61cal 3.36/3.61/hr
18) 1km - 4:49(4:49/km) 181/183bpm 60cal 3.46/3.75/hr
19) 1km - 4:43(4:43/km) 182/184bpm 58cal 3.53/3.83/hr
20) 1km - 4:44(4:44/km) 184/187bpm 59cal 3.52/4.01/hr
21) 1km - 4:37(4:37/km) 185/188bpm 57cal 3.62/4.17/hr
22) 0.26km - 1:02(4:04/km) 189/191bpm 12cal 4.1/4.73/hr
23) 0.01km - 2(3:32/km) 189/190bpm 4.72/4.18/hr
4:55 4:46 4:51 4:52 4:55 5:10 4:56 4:53 5:00 4:44 4:56 4:59 5:03 4:56 5:04 4:52 4:58 4:49 4:43 4:44 4:37 1:02 2
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:59 |
3:59 |
7:58 |
156 126-176 |
1242 |
8/0 |
| 1.00 |
7:51 |
3:52 |
7:44 |
175 171-178 |
1355 |
7/1 |
| 1.50 |
11:37 |
3:46 |
7:32 |
175 172-177 |
1319 |
0/10 |
| 2.00 |
15:35 |
3:58 |
7:56 |
174 171-177 |
1379 |
2/3 |
| 2.50 |
19:31 |
3:56 |
7:52 |
177 175-179 |
1392 |
4/1 |
| 3.00 |
23:27 |
3:56 |
7:53 |
178 175-180 |
1402 |
8/0 |
| 3.50 |
27:33 |
4:06 |
8:12 |
180 176-185 |
1477 |
16/1 |
| 4.00 |
31:38 |
4:04 |
8:09 |
179 176-181 |
1457 |
8/1 |
| 4.50 |
35:31 |
3:54 |
7:47 |
175 172-178 |
1364 |
1/15 |
| 5.00 |
39:32 |
4:01 |
8:01 |
179 172-185 |
1435 |
14/6 |
| 5.50 |
43:33 |
4:01 |
8:01 |
178 173-184 |
1427 |
4/1 |
| 6.00 |
47:23 |
3:50 |
7:41 |
176 170-180 |
1351 |
2/17 |
| 6.50 |
51:16 |
3:53 |
7:46 |
178 175-179 |
1383 |
0/7 |
| 7.00 |
55:18 |
4:02 |
8:03 |
177 175-179 |
1426 |
2/5 |
| 7.50 |
59:19 |
4:01 |
8:03 |
175 171-178 |
1408 |
2/4 |
| 8.00 |
1:03:23 |
4:04 |
8:08 |
176 172-179 |
1433 |
5/2 |
| 8.50 |
1:07:26 |
4:02 |
8:05 |
179 176-184 |
1447 |
12/1 |
| 9.00 |
1:11:27 |
4:01 |
8:03 |
181 177-184 |
1456 |
10/3 |
| 9.50 |
1:15:24 |
3:57 |
7:54 |
183 181-185 |
1447 |
9/0 |
| 10.00 |
1:19:19 |
3:55 |
7:49 |
183 180-185 |
1431 |
1/4 |
| 10.50 |
1:23:18 |
3:59 |
7:59 |
182 178-183 |
1452 |
2/4 |
| 11.00 |
1:27:10 |
3:52 |
7:44 |
181 178-182 |
1401 |
0/10 |
| 11.50 |
1:31:01 |
3:51 |
7:42 |
182 181-184 |
1401 |
0/6 |
| 12.00 |
1:34:51 |
3:50 |
7:40 |
182 180-185 |
1395 |
0/7 |
| 12.50 |
1:38:39 |
3:48 |
7:36 |
185 183-186 |
1405 |
0/7 |
| 13.00 |
1:42:23 |
3:44 |
7:27 |
185 184-188 |
1379 |
0/9 |
| 13.21 |
1:43:47 |
1:24 |
6:36 |
189 187-190 |
1247 |
0/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:38 |
6:36 |
49.65% |
More |
| 800m |
3:28 |
6:58 |
55.05% |
More |
| 1km |
4:26 |
7:08 |
56.06% |
More |
| Mile |
7:21 |
7:21 |
57.54% |
More |
| 5k |
23:39 |
7:37 |
60.81% |
More |
| 5 miles |
38:40 |
7:44 |
60.52% |
More |
| 10k |
48:30 |
7:48 |
60.24% |
More |
| 10 miles |
1:18:33 |
7:51 |
61.46% |
More |
| Half |
1:42:53 |
7:51 |
62.08% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:43 |
6:43 |
62.93 |
| 5km |
22:22 |
7:12 |
64.29 |
| 5M |
37:02 |
7:24 |
63.19 |
| 10km |
46:37 |
7:30 |
62.67 |
| 10M |
1:17:12 |
7:43 |
62.54 |
| Half |
1:42:47 |
7:51 |
61.66 |
| 20M |
2:40:58 |
8:03 |
62.39 |
| Mara |
3:34:18 |
8:11 |
62.48 |
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