Sun 18th Jan 2015 at 10:00am by Mizzle
Run > Race
-
Time
2:36:57
-
Miles
14.94
-
Min/mi
10:30
-
Pacing
91%
-
WAVA
52.22
-
Stride(cm)
92
-
Cals
1946
-
Cadence
166
-
BPM
152
-
%MHR
89.2
-
B/mi
1602
-
Asc(m)
42
-
Hillscore
16
-
Surface
Road
Notes & Comments
5 comments
No, I couldn't run it all and no, I couldn't run all of the hills.
I am not happy - again.
Split Summary
===
1) 1m - 10:01(10:01/m) 149/171bpm 125cal 2.68/2.96/hr
2) 1m - 10:16(10:16/m) 145/157bpm 123cal 2.61/2.73/hr
3) 1m - 10:31(10:31/m) 151/162bpm 133cal 2.55/2.74/hr
4) 1m - 10:13(10:13/m) 152/157bpm 129cal 2.63/2.81/hr
5) 1m - 10:13(10:13/m) 154/156bpm 131cal 2.63/2.67/hr
6) 1m - 10:07(10:07/m) 150/153bpm 121cal 2.65/2.83/hr
7) 1m - 10:35(10:35/m) 154/160bpm 134cal 2.54/2.83/hr
8) 1m - 10:24(10:24/m) 151/157bpm 125cal 2.58/3.1/hr
9) 1m - 10:43(10:43/m) 153/156bpm 132cal 2.5/2.69/hr
10) 1m - 10:55(10:55/m) 153/160bpm 130cal 2.46/3.28/hr
11) 1m - 11:26(11:26/m) 154/157bpm 141cal 2.35/2.69/hr
12) 1m - 10:46(10:46/m) 154/158bpm 130cal 2.49/2.71/hr
13) 1m - 10:18(10:18/m) 157/159bpm 133cal 2.6/2.73/hr
14) 1m - 9:55(9:55/m) 156/159bpm 126cal 2.71/2.85/hr
15) 0.94m - 10:36(11:13/m) 157/162bpm 133cal 2.39/2.89/hr
10:01 10:16 10:31 10:13 10:13 10:07 10:35 10:24 10:43 10:55 11:26 10:46 10:18 9:55 10:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:55 |
4:55 |
9:50 |
150 83-170 |
1474 |
168 166-172 |
0/7 |
1.00 |
10:01 |
5:06 |
10:12 |
139 135-149 |
1417 |
169 166-172 |
6/1 |
1.50 |
15:07 |
5:06 |
10:12 |
146 141-153 |
1489 |
171 166-176 |
11/0 |
2.00 |
20:16 |
5:09 |
10:19 |
142 128-157 |
1464 |
169 164-174 |
8/24 |
2.50 |
25:24 |
5:08 |
10:17 |
146 137-151 |
1500 |
169 166-172 |
2/2 |
3.00 |
30:47 |
5:22 |
10:45 |
157 150-161 |
1687 |
170 168-172 |
29/0 |
3.50 |
35:49 |
5:02 |
10:04 |
152 151-156 |
1530 |
167 166-174 |
2/1 |
4.00 |
41:00 |
5:11 |
10:23 |
152 150-154 |
1577 |
165 120-168 |
1/3 |
4.50 |
46:08 |
5:08 |
10:16 |
154 152-155 |
1581 |
165 162-168 |
4/0 |
5.00 |
51:12 |
5:04 |
10:08 |
155 153-156 |
1571 |
165 164-166 |
2/1 |
5.50 |
56:20 |
5:08 |
10:17 |
152 149-153 |
1562 |
163 162-166 |
0/9 |
6.00 |
1:01:19 |
4:59 |
9:58 |
147 141-151 |
1465 |
162 160-166 |
0/21 |
6.50 |
1:06:49 |
5:30 |
11:00 |
153 146-159 |
1684 |
163 160-164 |
19/1 |
7.00 |
1:11:55 |
5:05 |
10:11 |
154 152-159 |
1568 |
164 162-166 |
1/5 |
7.50 |
1:17:11 |
5:16 |
10:32 |
151 146-156 |
1591 |
163 128-166 |
2/9 |
8.00 |
1:22:18 |
5:07 |
10:15 |
152 147-156 |
1557 |
166 164-168 |
1/12 |
8.50 |
1:27:30 |
5:12 |
10:24 |
153 151-155 |
1591 |
165 164-168 |
3/2 |
9.00 |
1:33:03 |
5:33 |
11:05 |
153 148-156 |
1696 |
160 118-168 |
7/0 |
9.50 |
1:38:49 |
5:46 |
11:32 |
154 146-159 |
1777 |
161 118-168 |
19/0 |
10.00 |
1:43:56 |
5:07 |
10:14 |
151 146-157 |
1546 |
166 162-170 |
3/25 |
10.50 |
1:49:28 |
5:32 |
11:03 |
154 151-157 |
1703 |
163 118-170 |
7/1 |
11.00 |
1:55:21 |
5:53 |
11:46 |
155 151-157 |
1825 |
160 118-174 |
21/0 |
11.50 |
2:00:30 |
5:09 |
10:17 |
156 155-157 |
1605 |
173 170-176 |
1/4 |
12.00 |
2:06:07 |
5:38 |
11:15 |
152 141-158 |
1710 |
163 118-176 |
2/3 |
12.50 |
2:11:23 |
5:15 |
10:31 |
157 155-158 |
1651 |
173 168-176 |
6/0 |
13.00 |
2:16:26 |
5:03 |
10:06 |
158 157-158 |
1597 |
174 170-176 |
0/5 |
13.50 |
2:21:26 |
5:00 |
10:00 |
157 156-158 |
1570 |
174 170-178 |
0/9 |
14.00 |
2:26:23 |
4:58 |
9:55 |
156 153-159 |
1547 |
173 170-176 |
0/17 |
14.50 |
2:32:38 |
6:15 |
12:29 |
156 149-159 |
1949 |
151 118-174 |
23/1 |
14.94 |
2:36:56 |
4:18 |
9:43 |
160 158-162 |
1556 |
169 166-172 |
1/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
30 1.5% |
10:25
|
30 1.5% |
11:09
|
29 1.5% |
11:10
|
29 1.4% |
10:10
|
23 3.4% |
11:04
|
23 3.2% |
10:56
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
167 |
14.5 |
2:29:24 |
10:20 |
Walk |
4.8 |
122 |
0.5 |
7:32 |
15:27 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:56 |
8:56 |
51.69 |
5km |
29:42 |
9:34 |
54.33 |
5M |
49:11 |
9:50 |
53.52 |
10km |
1:01:56 |
9:58 |
53.21 |
10M |
1:42:33 |
10:15 |
52.90 |
Half |
2:16:32 |
10:25 |
51.87 |
20M |
3:33:49 |
10:41 |
52.06 |
Mara |
4:44:40 |
10:52 |
51.76 |
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You did really well! You kept going and that's what it's all about! Well Done.
Those hills are tough, especially on the second lap. Look at the positives, your pace is great despite the hills especially on the first lap. 8 out of the 15 miles were much faster than your target pace and your average was only 1 second over so its still a good race
Ditto everything PL2k says. Now come up with 3 positives about today.
This wasn't a race it was a training run where someone else put the water out!! You have a much bigger target than F15, it's ticked all the boxes now we just move on, with a smile, oh and beer!! 😊
Yet, despite all that, you were faster than last year