Sun 13th Sep 2015 at 11:00am by tipsku

Run > Marathon Pace
  • Good
  • breezy
  • warm
  • Time
    1:43:45
  • Miles
    13.11
  • Min/mi
    7:55
  • Pacing
    93%
  • WAVA
    62.61
  • Stride(cm)
    111
  • Cals
    945
  • Cadence
    183
  • BPM
    170
  • %MHR
    91.1
  • B/mi
    1348
  • Asc(m)
    42
  • Hillscore
    29
  • Surface
    Road

Notes & Comments

Lake Vyrnwy Half Marathon run at marathon pace and HR

Due to lack of specific training I decided to make this a quality training run. Ran it to marathon HR, keeping it under 170 for half of the race and then between 170 and 174 for the rest of the race. got a bit carried away on the last mile but overall I was very comfortable the entire race and I really enjoyed it. I may not have the same raw speed as last year but the endurance is where it should be.

Split Summary
===
1) 0.62m - 4:45(7:39/m) 164/168bpm 42cal 7.85/10.14mph
2) 0.62m - 5:18(8:32/m) 168/170bpm 48cal 7.03/7.68mph
3) 0.62m - 5:09(8:18/m) 168/171bpm 47cal 7.23/7.62mph
4) 0.62m - 4:52(7:50/m) 169/172bpm 44cal 7.66/8.68mph
5) 0.62m - 5:16(8:28/m) 169/171bpm 48cal 7.09/8.22mph
6) 0.62m - 5:08(8:15/m) 169/171bpm 47cal 7.27/8.77mph
7) 0.62m - 5:05(8:10/m) 169/172bpm 46cal 7.34/8.14mph
8) 0.62m - 5:14(8:25/m) 169/173bpm 47cal 7.13/7.72mph
9) 0.62m - 5:02(8:07/m) 170/173bpm 46cal 7.4/9.58mph
10) 0.62m - 5:01(8:04/m) 171/173bpm 46cal 7.44/8.66mph
11) 0.62m - 4:52(7:50/m) 170/172bpm 44cal 7.67/8.68mph
12) 0.62m - 4:54(7:53/m) 172/174bpm 45cal 7.61/8.62mph
13) 0.62m - 4:58(8:00/m) 171/174bpm 46cal 7.5/7.76mph
14) 0.62m - 4:57(7:57/m) 171/173bpm 45cal 7.54/7.87mph
15) 0.62m - 4:47(7:42/m) 173/174bpm 44cal 7.79/8.01mph
16) 0.62m - 4:55(7:54/m) 173/174bpm 45cal 7.59/7.95mph
17) 0.62m - 4:52(7:49/m) 172/174bpm 44cal 7.67/7.91mph
18) 0.62m - 4:52(7:50/m) 172/174bpm 44cal 7.66/8.08mph
19) 0.62m - 5:04(8:10/m) 172/174bpm 46cal 7.36/7.83mph
20) 0.62m - 4:29(7:13/m) 174/176bpm 41cal 8.32/10.12mph
21) 0.58m - 4:17(7:23/m) 174/176bpm 40cal 8.12/8.93mph
4:45 5:18 5:09 4:52 5:16 5:08 5:05 5:14 5:02 5:01 4:52 4:54 4:58 4:57 4:47 4:55 4:52 4:52 5:04 4:29 4:17
Pin Map
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Pace

2% 27% 63% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:38 3:38 7:16 162 130-168 1178 187 180-222 1/10
1.00 8:08 4:30 9:00 168 167-169 1513 182 180-184 27/0
1.50 12:07 3:59 7:58 168 166-170 1340 184 180-192 44/35
2.00 16:19 4:12 8:23 168 166-170 1409 183 180-190 7/7
2.50 20:10 3:51 7:42 169 166-171 1301 183 180-190 25/26
3.00 24:23 4:13 8:26 169 167-171 1426 183 178-188 28/9
3.50 28:33 4:10 8:19 169 168-171 1407 183 180-190 17/18
4.00 32:40 4:07 8:13 169 167-171 1390 182 180-184 21/30
4.50 36:53 4:13 8:26 168 167-170 1418 184 178-194 5/30
5.00 41:00 4:07 8:15 169 167-173 1393 185 182-194 39/10
5.50 45:03 4:03 8:06 170 167-172 1377 183 178-190 17/44
6.00 49:06 4:02 8:05 171 169-173 1382 182 180-186 8/7
6.50 53:02 3:56 7:52 170 168-172 1337 180 178-184 15/5
7.00 56:53 3:51 7:43 171 168-172 1318 182 180-186 5/25
7.50 1:00:54 4:01 8:03 172 170-174 1384 183 180-194 15/4
8.00 1:04:56 4:02 8:03 171 169-173 1377 182 180-186 1/6
8.50 1:08:58 4:02 8:04 171 169-172 1380 182 178-190 19/9
9.00 1:12:46 3:48 7:37 173 170-174 1318 185 182-190 6/13
9.50 1:16:39 3:53 7:46 173 170-174 1343 184 180-192 8/1
10.00 1:20:36 3:56 7:53 172 170-174 1356 183 180-188 5/10
10.50 1:24:31 3:56 7:51 172 170-174 1351 183 180-186 5/12
11.00 1:28:29 3:57 7:54 172 171-173 1360 182 180-186 10/12
11.50 1:32:29 4:00 8:01 172 171-174 1378 181 178-192 16/18
12.00 1:36:27 3:58 7:57 173 172-175 1375 184 180-190 16/4
12.50 1:39:56 3:28 6:57 173 171-176 1202 185 180-194 5/25
13.00 1:43:42 3:46 7:32 174 172-176 1312 184 176-194 10/15
13.01 1:43:46 4 8:23 175 175-175 1468 176 176-176 0/0

Heart

170/176max
  • Show Beats/Mile

Elevation

Asc 42m, Range 71m, Flat prediction 1:42:15
Elevation Graph
Biggest Climbs (m) Min/mi
44 8.6% 8:00
35 6.9% 8:14
34 3.5% 8:41
28 4.7% 8:32
26 5.9% 8:16
24 4.1% 8:08
See your biggest climbs

Cadence

183 (222 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 183 13 1:43:46 7:59
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:37 49.71% More
800m 3:26 6:54 54.99% More
1km 4:16 6:53 57.70% More
Mile 7:04 7:04 59.96% More
5k 23:50 7:40 62.06% More
5 miles 38:42 7:44 62.11% More
10k 48:17 7:46 62.22% More
10 miles 1:19:14 7:55 62.35% More

Predictions

Dist Time Per Mile WAVA
1M 6:04 6:04 69.79
5km 21:11 6:49 69.84
5M 35:49 7:10 67.12
10km 45:31 7:20 66.01
10M 1:16:57 7:42 64.20
Half 1:43:40 7:55 62.18
20M 2:45:21 8:16 61.29
Mara 3:42:46 8:30 60.25

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind

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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