Sun 8th Feb 2015 at 10:00am by Groundhog
Run > Race
cold
-
Time
1:56:47
-
Miles
13.12
-
Min/mi
8:54
-
Pacing
94%
-
WAVA
54.76
-
Cals
1524
-
BPM
156
-
%MHR
83.4
-
B/mi
1388
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Wokingham Half marathon with Nick Yewings
Split Summary
===
1) 1m - 8:31(8:31/m) 160/177bpm 114cal 3.15/3.49/hr
2) 1m - 8:46(8:46/m) 148/156bpm 113cal 3.06/3.43/hr
3) 1m - 8:45(8:45/m) 149/155bpm 111cal 3.06/3.71/hr
4) 1m - 9:04(9:05/m) 151/160bpm 115cal 2.96/3.34/hr
5) 1m - 8:50(8:50/m) 153/156bpm 116cal 3.04/3.42/hr
6) 1m - 8:52(8:52/m) 155/160bpm 116cal 3.02/3.22/hr
7) 1m - 8:56(8:56/m) 154/157bpm 115cal 3/3.22/hr
8) 1m - 8:53(8:53/m) 157/160bpm 118cal 3.02/3.56/hr
9) 1m - 9:01(9:01/m) 157/160bpm 119cal 2.97/3.3/hr
10) 1m - 9:16(9:16/m) 157/160bpm 115cal 2.89/3.24/hr
11) 1m - 9:19(9:19/m) 158/165bpm 118cal 2.88/3.16/hr
12) 1m - 9:01(9:02/m) 161/166bpm 117cal 2.97/3.3/hr
13) 1m - 8:35(8:35/m) 167/172bpm 123cal 3.12/3.5/hr
14) 0.12m - 55(7:38/m) 175/177bpm 14cal 3.52/4.06/hr
8:31 8:46 8:45 9:04 8:50 8:52 8:56 8:53 9:01 9:16 9:19 9:01 8:35 55
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
4:14 |
4:14 |
8:27 |
160 101-177 |
1353 |
0/5 |
| 1.00 |
8:31 |
4:18 |
8:36 |
155 141-175 |
1332 |
8/5 |
| 1.50 |
12:55 |
4:24 |
8:48 |
147 140-155 |
1292 |
6/5 |
| 2.00 |
17:18 |
4:23 |
8:46 |
149 141-155 |
1305 |
9/1 |
| 2.50 |
21:44 |
4:26 |
8:53 |
149 145-154 |
1323 |
4/6 |
| 3.00 |
26:03 |
4:18 |
8:37 |
149 143-155 |
1283 |
0/15 |
| 3.50 |
30:37 |
4:34 |
9:09 |
148 140-157 |
1353 |
1/5 |
| 4.00 |
35:08 |
4:30 |
9:01 |
154 149-160 |
1388 |
10/2 |
| 4.50 |
39:30 |
4:22 |
8:45 |
152 149-154 |
1329 |
3/5 |
| 5.00 |
43:58 |
4:28 |
8:56 |
154 149-156 |
1376 |
1/9 |
| 5.50 |
48:21 |
4:23 |
8:46 |
153 148-156 |
1343 |
3/3 |
| 6.00 |
52:50 |
4:29 |
8:57 |
156 152-160 |
1397 |
5/2 |
| 6.50 |
57:18 |
4:28 |
8:56 |
153 149-156 |
1367 |
3/6 |
| 7.00 |
1:01:46 |
4:28 |
8:55 |
155 151-157 |
1383 |
4/4 |
| 7.50 |
1:06:16 |
4:30 |
9:00 |
157 154-160 |
1413 |
5/1 |
| 8.00 |
1:10:39 |
4:24 |
8:48 |
156 155-158 |
1372 |
1/5 |
| 8.50 |
1:15:12 |
4:33 |
9:05 |
157 154-159 |
1426 |
3/1 |
| 9.00 |
1:19:40 |
4:28 |
8:57 |
157 155-159 |
1404 |
1/2 |
| 9.50 |
1:24:09 |
4:28 |
8:57 |
157 155-158 |
1405 |
2/1 |
| 10.00 |
1:28:58 |
4:49 |
9:38 |
156 149-160 |
1502 |
6/6 |
| 10.50 |
1:33:33 |
4:36 |
9:11 |
157 153-161 |
1443 |
9/0 |
| 11.00 |
1:38:16 |
4:42 |
9:24 |
160 155-165 |
1505 |
9/4 |
| 11.50 |
1:42:45 |
4:29 |
8:58 |
160 157-163 |
1436 |
4/6 |
| 12.00 |
1:47:17 |
4:32 |
9:04 |
162 158-166 |
1470 |
6/2 |
| 12.50 |
1:51:30 |
4:13 |
8:25 |
167 163-172 |
1407 |
5/5 |
| 13.00 |
1:55:53 |
4:23 |
8:46 |
168 164-172 |
1473 |
4/5 |
| 13.12 |
1:56:46 |
53 |
7:38 |
176 173-177 |
1343 |
1/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:09 |
40.21% |
More |
| 800m |
4:10 |
8:23 |
45.68% |
More |
| 1km |
5:14 |
8:25 |
47.50% |
More |
| Mile |
8:30 |
8:30 |
49.69% |
More |
| 5k |
27:00 |
8:41 |
53.27% |
More |
| 5 miles |
43:58 |
8:48 |
53.23% |
More |
| 10k |
54:45 |
8:49 |
53.36% |
More |
| 10 miles |
1:28:58 |
8:54 |
54.27% |
More |
| Half |
1:56:37 |
8:54 |
54.76% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:32 |
5:32 |
76.39 |
| 5km |
21:13 |
6:50 |
67.78 |
| 5M |
37:16 |
7:27 |
62.80 |
| 10km |
48:12 |
7:45 |
60.62 |
| 10M |
1:24:40 |
8:28 |
57.02 |
| Half |
1:56:34 |
8:54 |
54.37 |
| 20M |
3:12:24 |
9:37 |
52.19 |
| Mara |
4:24:53 |
10:07 |
50.55 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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