Sun 29th Mar 2015 at 8:00am by snogard
Run > Race
- heavy rain
- breezy
-
Time
2:16:34
-
Miles
13.21
-
Min/mi
10:20
-
Pacing
84%
-
WAVA
57.29
-
Cals
1382
-
BPM
149
-
%MHR
78.8
-
B/mi
1540
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:48(9:48/m) 139/151bpm 95cal 2.74/3.08/hr
2) 1m - 10:19(10:19/m) 149/154bpm 109cal 2.6/3.12/hr
3) 1m - 9:48(9:48/m) 151/155bpm 104cal 2.74/3.51/hr
4) 1m - 10:02(10:02/m) 154/157bpm 110cal 2.67/3.51/hr
5) 1m - 9:50(9:50/m) 152/156bpm 105cal 2.73/3.36/hr
6) 1m - 10:14(10:14/m) 151/159bpm 109cal 2.62/3.53/hr
7) 1m - 10:52(10:52/m) 150/157bpm 112cal 2.47/3.6/hr
8) 1m - 9:51(9:51/m) 153/158bpm 106cal 2.72/4.14/hr
9) 1m - 10:27(10:27/m) 150/157bpm 107cal 2.57/3.23/hr
10) 1m - 10:44(10:44/m) 148/157bpm 105cal 2.5/3/hr
11) 1m - 11:01(11:01/m) 145/156bpm 96cal 2.43/3.03/hr
12) 1m - 10:37(10:37/m) 147/155bpm 101cal 2.53/3.22/hr
13) 1m - 11:07(11:07/m) 147/155bpm 102cal 2.41/3.19/hr
14) 0.21m - 2:00(9:46/m) 153/161bpm 21cal 2.75/3.63/hr
9:48 10:19 9:48 10:02 9:50 10:14 10:52 9:51 10:27 10:44 11:01 10:37 11:07 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:35 |
132 97-141 |
1265 |
6/10 |
1.00 |
9:49 |
5:01 |
10:02 |
145 139-151 |
1455 |
14/0 |
1.50 |
15:22 |
5:34 |
11:08 |
148 137-154 |
1647 |
26/0 |
2.00 |
20:07 |
4:45 |
9:30 |
151 146-154 |
1435 |
3/3 |
2.50 |
24:53 |
4:46 |
9:32 |
153 152-155 |
1457 |
2/1 |
3.00 |
29:57 |
5:03 |
10:07 |
149 140-156 |
1507 |
0/14 |
3.50 |
34:57 |
5:00 |
10:00 |
154 149-157 |
1540 |
12/1 |
4.00 |
39:58 |
5:01 |
10:03 |
153 144-157 |
1537 |
4/9 |
4.50 |
44:32 |
4:34 |
9:08 |
153 148-155 |
1397 |
0/8 |
5.00 |
49:48 |
5:16 |
10:32 |
151 135-156 |
1589 |
4/1 |
5.50 |
54:20 |
4:33 |
9:05 |
155 153-158 |
1408 |
1/13 |
6.00 |
1:00:03 |
5:42 |
11:24 |
147 138-158 |
1677 |
4/1 |
6.50 |
1:05:54 |
5:52 |
11:43 |
146 134-154 |
1711 |
9/1 |
7.00 |
1:10:54 |
5:00 |
10:00 |
154 142-157 |
1541 |
10/5 |
7.50 |
1:15:38 |
4:43 |
9:27 |
156 152-158 |
1474 |
0/11 |
8.00 |
1:20:45 |
5:08 |
10:15 |
152 137-157 |
1558 |
1/8 |
8.50 |
1:25:56 |
5:11 |
10:21 |
151 143-156 |
1564 |
1/7 |
9.00 |
1:31:12 |
5:16 |
10:31 |
149 132-157 |
1567 |
1/13 |
9.50 |
1:36:41 |
5:29 |
10:58 |
149 133-157 |
1635 |
3/2 |
10.00 |
1:41:56 |
5:15 |
10:30 |
147 140-154 |
1543 |
2/3 |
10.50 |
1:47:29 |
5:33 |
11:07 |
148 134-156 |
1644 |
8/7 |
11.00 |
1:52:57 |
5:28 |
10:56 |
141 129-153 |
1541 |
5/4 |
11.50 |
1:58:19 |
5:22 |
10:44 |
145 131-153 |
1557 |
2/2 |
12.00 |
2:03:34 |
5:15 |
10:29 |
149 139-155 |
1563 |
6/4 |
12.50 |
2:09:17 |
5:44 |
11:27 |
146 134-155 |
1673 |
5/5 |
13.00 |
2:14:41 |
5:24 |
10:48 |
146 137-155 |
1578 |
7/9 |
13.20 |
2:16:42 |
2:01 |
9:50 |
155 147-161 |
1524 |
12/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
46.97% |
More |
800m |
4:30 |
9:03 |
50.22% |
More |
1km |
5:38 |
9:04 |
52.17% |
More |
Mile |
9:27 |
9:27 |
52.80% |
More |
5k |
30:13 |
9:43 |
57.71% |
More |
5 miles |
49:32 |
9:54 |
57.53% |
More |
10k |
1:02:26 |
10:03 |
57.17% |
More |
10 miles |
1:41:53 |
10:11 |
57.82% |
More |
Half |
2:15:38 |
10:21 |
57.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
62.50 |
5km |
27:47 |
8:57 |
62.75 |
5M |
46:54 |
9:23 |
60.75 |
10km |
59:34 |
9:35 |
59.93 |
10M |
1:40:33 |
10:03 |
58.59 |
Half |
2:15:19 |
10:20 |
56.91 |
20M |
3:35:31 |
10:47 |
56.34 |
Mara |
4:50:03 |
11:04 |
55.52 |
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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