Sun 17th May 2015 at 9:00am by The Plodder
Run > General
-
Time
59:30
-
Miles
6.07
-
Min/mi
9:48
-
Pacing
88%
-
WAVA
54.65
-
Stride(cm)
101
-
Cals
633
-
Cadence
163
-
BPM
160
-
%MHR
93.4
-
B/mi
1565
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:59(9:59/m) 142/161bpm 96cal 6.01/7.06mph
2) 1m - 9:15(9:15/m) 160/166bpm 96cal 6.48/7.12mph
3) 1m - 10:09(10:09/m) 165/168bpm 108cal 5.91/6.78mph
4) 1m - 9:39(9:39/m) 166/170bpm 104cal 6.21/7.12mph
5) 1m - 10:06(10:06/m) 167/172bpm 112cal 5.94/11.46mph
6) 1m - 9:49(9:49/m) 167/172bpm 111cal 6.11/7.68mph
7) 0.07m - 31(7:32/m) 172/175bpm 6cal 7.96/8.95mph
Netley 10k
Ran on HR effort; hard but pleased with result
9:59 9:15 10:09 9:39 10:06 9:49 31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:48 |
2:48 |
11:13 |
111 75-137 |
1245 |
171 166-174 |
0.50 |
5:32 |
2:44 |
10:55 |
142 138-144 |
1551 |
161 114-182 |
0.75 |
7:50 |
2:18 |
9:12 |
147 142-155 |
1352 |
161 114-170 |
1.00 |
10:16 |
2:26 |
9:44 |
154 148-161 |
1500 |
158 114-180 |
1.25 |
12:29 |
2:13 |
8:52 |
157 154-159 |
1393 |
164 114-176 |
1.50 |
14:46 |
2:16 |
9:06 |
159 154-166 |
1447 |
167 162-170 |
1.75 |
17:14 |
2:28 |
9:54 |
161 157-164 |
1594 |
167 162-178 |
2.00 |
19:31 |
2:17 |
9:09 |
161 148-165 |
1473 |
166 162-168 |
2.25 |
22:13 |
2:41 |
10:44 |
163 150-167 |
1751 |
161 114-168 |
2.50 |
24:52 |
2:39 |
10:38 |
165 163-166 |
1754 |
166 162-176 |
2.75 |
27:15 |
2:23 |
9:32 |
165 162-167 |
1573 |
167 162-170 |
3.00 |
29:41 |
2:26 |
9:44 |
165 155-168 |
1606 |
166 164-168 |
3.25 |
31:50 |
2:09 |
8:38 |
162 150-166 |
1398 |
168 164-172 |
3.50 |
34:17 |
2:27 |
9:48 |
166 164-168 |
1626 |
164 114-180 |
3.75 |
36:46 |
2:28 |
9:53 |
168 165-170 |
1661 |
163 114-170 |
4.00 |
39:20 |
2:35 |
10:20 |
165 154-168 |
1704 |
167 164-174 |
4.25 |
42:14 |
2:53 |
11:32 |
168 165-171 |
1938 |
161 114-170 |
4.50 |
44:40 |
2:27 |
9:48 |
167 166-169 |
1635 |
165 162-168 |
4.75 |
47:20 |
2:40 |
10:38 |
165 153-169 |
1755 |
166 164-168 |
5.00 |
49:27 |
2:07 |
8:27 |
165 162-167 |
1395 |
162 114-178 |
5.25 |
51:54 |
2:28 |
9:50 |
166 163-168 |
1633 |
166 162-170 |
5.50 |
54:24 |
2:29 |
9:58 |
167 164-169 |
1664 |
162 114-170 |
5.75 |
56:51 |
2:28 |
9:50 |
165 152-170 |
1623 |
165 162-168 |
6.00 |
59:16 |
2:25 |
9:39 |
169 168-171 |
1630 |
166 162-172 |
6.07 |
59:48 |
32 |
7:45 |
174 171-175 |
1348 |
132 120-166 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
53.04 |
5km |
29:15 |
9:25 |
55.76 |
5M |
48:27 |
9:41 |
54.92 |
10km |
1:01:00 |
9:49 |
54.61 |
10M |
1:41:00 |
10:06 |
54.32 |
Half |
2:14:29 |
10:16 |
53.27 |
20M |
3:30:35 |
10:32 |
53.49 |
Mara |
4:40:22 |
10:42 |
53.20 |
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