Sun 22nd Feb 2015 at 10:00am by Smugbloke
Run > Race
-
Time
3:06:41
-
Miles
20.13
-
Min/mi
9:16
-
Pacing
81%
-
WAVA
53.26
-
Cals
2374
-
BPM
151
-
%MHR
79.5
-
B/mi
1400
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tarpley 20 using 5 run - 1 walk
Split Summary
===
1) 1m - 8:55(8:55/m) 165/200bpm 44cal 3.01/5.13/hr
2) 1m - 9:29(9:29/m) 142/154bpm 122cal 2.83/3.61/hr
3) 1m - 9:08(9:08/m) 139/154bpm 118cal 2.94/5.01/hr
4) 1m - 9:24(9:24/m) 140/156bpm 113cal 2.85/3.69/hr
5) 1m - 8:57(8:57/m) 149/158bpm 120cal 3/3.92/hr
6) 1m - 9:22(9:22/m) 145/157bpm 116cal 2.86/3.74/hr
7) 1m - 8:47(8:47/m) 142/155bpm 101cal 3.06/3.56/hr
8) 1m - 9:38(9:38/m) 144/160bpm 112cal 2.79/3.58/hr
9) 1m - 9:36(9:36/m) 147/160bpm 121cal 2.79/3.68/hr
10) 1m - 9:02(9:02/m) 146/159bpm 104cal 2.97/3.86/hr
11) 1m - 8:59(8:59/m) 149/161bpm 111cal 2.99/3.86/hr
12) 1m - 9:20(9:20/m) 152/164bpm 117cal 2.88/3.71/hr
13) 1m - 9:38(9:38/m) 154/170bpm 125cal 2.78/3.74/hr
14) 1m - 9:11(9:11/m) 158/172bpm 127cal 2.92/3.87/hr
15) 1m - 9:45(9:45/m) 153/172bpm 120cal 2.75/3.62/hr
16) 1m - 9:12(9:12/m) 162/172bpm 136cal 2.92/5.94/hr
17) 1m - 9:31(9:31/m) 160/173bpm 134cal 2.82/3.89/hr
18) 1m - 9:13(9:13/m) 159/171bpm 127cal 2.91/3.77/hr
19) 1m - 9:54(9:54/m) 163/173bpm 146cal 2.71/3.76/hr
20) 1m - 8:30(8:30/m) 169/179bpm 139cal 3.16/3.89/hr
21) 0.13m - 1:10(9:18/m) 179/181bpm 21cal 2.89/3.28/hr
8:55 9:29 9:08 9:24 8:57 9:22 8:47 9:38 9:36 9:02 8:59 9:20 9:38 9:11 9:45 9:12 9:31 9:13 9:54 8:30 1:10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 1.00 |
8:54 |
8:54 |
8:54 |
165 109-200 |
1468 |
| 2.00 |
18:22 |
9:29 |
9:29 |
141 116-153 |
1337 |
| 3.00 |
27:31 |
9:08 |
9:08 |
139 116-154 |
1270 |
| 4.00 |
36:54 |
9:24 |
9:24 |
137 107-155 |
1287 |
| 5.00 |
45:51 |
8:57 |
8:57 |
147 118-157 |
1315 |
| 6.00 |
55:14 |
9:22 |
9:22 |
144 117-157 |
1350 |
| 7.00 |
1:04:01 |
8:47 |
8:47 |
141 112-155 |
1239 |
| 8.00 |
1:13:39 |
9:38 |
9:38 |
142 113-160 |
1367 |
| 9.00 |
1:23:18 |
9:39 |
9:39 |
148 122-160 |
1428 |
| 10.00 |
1:32:17 |
8:59 |
8:59 |
144 120-159 |
1295 |
| 11.00 |
1:41:19 |
9:02 |
9:02 |
148 122-160 |
1336 |
| 12.00 |
1:50:36 |
9:18 |
9:18 |
150 123-164 |
1394 |
| 13.00 |
2:00:13 |
9:36 |
9:36 |
152 117-170 |
1460 |
| 14.00 |
2:09:25 |
9:13 |
9:13 |
155 117-171 |
1427 |
| 15.00 |
2:19:10 |
9:45 |
9:45 |
150 121-172 |
1462 |
| 16.00 |
2:28:24 |
9:13 |
9:13 |
161 135-171 |
1485 |
| 17.00 |
2:37:53 |
9:29 |
9:29 |
158 130-173 |
1500 |
| 18.00 |
2:47:10 |
9:17 |
9:17 |
158 130-170 |
1467 |
| 19.00 |
2:57:01 |
9:51 |
9:51 |
162 139-173 |
1597 |
| 20.00 |
3:05:32 |
8:30 |
8:30 |
169 142-179 |
1438 |
| 20.12 |
3:06:42 |
1:10 |
9:24 |
178 176-180 |
1672 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:28 |
43.28% |
More |
| 800m |
3:45 |
7:33 |
49.89% |
More |
| 1km |
4:45 |
7:39 |
51.35% |
More |
| Mile |
8:30 |
8:30 |
48.96% |
More |
| 5k |
27:51 |
8:58 |
50.85% |
More |
| 5 miles |
45:35 |
9:07 |
50.52% |
More |
| 10k |
56:46 |
9:08 |
50.63% |
More |
| 10 miles |
1:32:02 |
9:12 |
51.58% |
More |
| Half |
2:00:53 |
9:14 |
51.94% |
More |
| 20 miles |
3:05:26 |
9:16 |
53.24% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:45 |
7:45 |
53.71 |
| 5km |
25:45 |
8:17 |
54.98 |
| 5M |
42:39 |
8:32 |
53.99 |
| 10km |
53:42 |
8:39 |
53.52 |
| 10M |
1:28:56 |
8:54 |
53.38 |
| Half |
1:58:24 |
9:02 |
52.62 |
| 20M |
3:05:24 |
9:16 |
53.25 |
| Mara |
4:06:51 |
9:25 |
53.33 |
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