Sun 22nd Mar 2015 at 11:00am by Hawkins
Run > Race
-
Time
2:39:35
-
Miles
20.00
-
Min/mi
7:59
-
Pacing
95%
-
WAVA
57.45
-
Cals
2520
-
BPM
169
-
%MHR
81
-
B/mi
1345
-
Asc(m)
42
-
Surface
Road
Notes & Comments
I got up on Sunday morning with a sore back and lacking much optimism. I was pleasantly surprised with a consistent run, although my heart rate ended up being worryingly high throughout. The conditions were perfect and in a normal year, without Comrades training, I think I could have challenged my PB.
Split Summary
===
1) 1m - 7:36(7:36/m) 169/180bpm 120cal 3.53/4.1/hr
2) 1m - 7:41(7:41/m) 165/169bpm 120cal 3.49/4.15/hr
3) 1m - 7:44(7:44/m) 165/170bpm 121cal 3.47/3.88/hr
4) 1m - 7:43(7:43/m) 167/172bpm 122cal 3.47/4.49/hr
5) 1m - 7:47(7:47/m) 167/174bpm 122cal 3.45/3.79/hr
6) 1m - 7:46(7:46/m) 165/169bpm 120cal 3.45/3.77/hr
7) 1m - 7:50(7:50/m) 167/170bpm 123cal 3.42/3.9/hr
8) 1m - 7:56(7:56/m) 169/177bpm 127cal 3.38/4.53/hr
9) 1m - 7:55(7:55/m) 170/181bpm 127cal 3.39/3.73/hr
10) 1m - 7:49(7:49/m) 166/172bpm 119cal 3.44/3.79/hr
11) 1m - 8:03(8:03/m) 166/170bpm 122cal 3.33/3.54/hr
12) 1m - 7:59(7:59/m) 168/172bpm 125cal 3.36/4.08/hr
13) 1m - 8:03(8:03/m) 168/172bpm 126cal 3.33/3.79/hr
14) 1m - 8:11(8:11/m) 169/174bpm 129cal 3.28/3.62/hr
15) 1m - 8:13(8:13/m) 169/171bpm 128cal 3.26/3.54/hr
16) 1m - 8:14(8:14/m) 169/173bpm 129cal 3.26/4.18/hr
17) 1m - 8:24(8:24/m) 169/173bpm 132cal 3.19/3.62/hr
18) 1m - 8:23(8:23/m) 172/175bpm 134cal 3.2/3.75/hr
19) 1m - 8:30(8:30/m) 173/176bpm 138cal 3.16/3.6/hr
20) 0.96m - 7:47(8:05/m) 179/185bpm 136cal 3.32/4.05/hr
7:36 7:41 7:44 7:43 7:47 7:46 7:50 7:56 7:55 7:49 8:03 7:59 8:03 8:11 8:13 8:14 8:24 8:23 8:30 7:47
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 1.00 |
7:35 |
7:35 |
7:35 |
167 116-180 |
1267 |
| 2.00 |
15:15 |
7:40 |
7:40 |
165 161-169 |
1265 |
| 3.00 |
23:00 |
7:45 |
7:45 |
165 162-170 |
1278 |
| 4.00 |
30:43 |
7:43 |
7:43 |
167 163-172 |
1289 |
| 5.00 |
38:29 |
7:46 |
7:46 |
166 160-174 |
1290 |
| 6.00 |
46:16 |
7:47 |
7:47 |
165 162-169 |
1284 |
| 7.00 |
54:06 |
7:50 |
7:50 |
167 161-170 |
1309 |
| 8.00 |
1:02:03 |
7:56 |
7:56 |
169 164-176 |
1341 |
| 9.00 |
1:09:57 |
7:54 |
7:54 |
170 163-181 |
1343 |
| 10.00 |
1:17:45 |
7:49 |
7:49 |
166 159-171 |
1296 |
| 11.00 |
1:25:48 |
8:03 |
8:03 |
166 161-169 |
1336 |
| 12.00 |
1:33:47 |
7:59 |
7:59 |
168 165-172 |
1341 |
| 13.00 |
1:41:51 |
8:04 |
8:04 |
168 164-171 |
1356 |
| 14.00 |
1:50:03 |
8:11 |
8:11 |
169 164-174 |
1384 |
| 15.00 |
1:58:16 |
8:13 |
8:13 |
169 164-171 |
1389 |
| 16.00 |
2:06:30 |
8:14 |
8:14 |
169 166-173 |
1392 |
| 17.00 |
2:14:54 |
8:24 |
8:24 |
169 163-173 |
1420 |
| 18.00 |
2:23:17 |
8:23 |
8:23 |
172 169-175 |
1441 |
| 19.00 |
2:31:47 |
8:30 |
8:30 |
173 167-176 |
1471 |
| 19.96 |
2:39:35 |
7:48 |
8:06 |
179 174-185 |
1451 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:15 |
41.21% |
More |
| 800m |
3:38 |
7:18 |
46.60% |
More |
| 1km |
4:32 |
7:18 |
48.84% |
More |
| Mile |
7:23 |
7:23 |
52.08% |
More |
| 5k |
23:40 |
7:37 |
55.17% |
More |
| 5 miles |
38:18 |
7:40 |
55.60% |
More |
| 10k |
47:44 |
7:41 |
55.81% |
More |
| 10 miles |
1:17:35 |
7:45 |
56.77% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:44 |
5:44 |
67.12 |
| 5km |
20:12 |
6:30 |
64.64 |
| 5M |
34:15 |
6:51 |
62.17 |
| 10km |
43:36 |
7:01 |
61.11 |
| 10M |
1:13:56 |
7:24 |
59.57 |
| Half |
1:39:46 |
7:37 |
57.98 |
| 20M |
2:39:35 |
7:59 |
57.44 |
| Mara |
3:35:21 |
8:13 |
56.76 |
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