Sun 13th Nov 2016 at 9:00am by Lills
Run > Race
-
Time
58:29
-
Miles
7.06
-
Min/mi
8:17
-
Pacing
94%
-
WAVA
60.34
-
Cals
753
-
BPM
166
-
%MHR
87.2
-
B/mi
1372
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Scenic 7 PB Smashed! So So pleased with my time. Estimated 10km time was 51:23 which would have been almost 1:30 off my 10km time from Southwold 10km last year.
Split Summary
===
1) 1m - 8:12(8:12/m) 158/167bpm 100cal 7.32/8.92mph
2) 1m - 8:17(8:17/m) 165/169bpm 106cal 7.25/8.42mph
3) 1m - 8:21(8:21/m) 165/167bpm 107cal 7.19/7.96mph
4) 1m - 8:05(8:05/m) 163/169bpm 102cal 7.42/8.46mph
5) 1m - 8:44(8:44/m) 170/176bpm 115cal 6.87/8.62mph
6) 1m - 8:10(8:10/m) 169/172bpm 107cal 7.34/8.13mph
7) 1m - 8:14(8:14/m) 171/177bpm 110cal 7.29/8.38mph
8) 0.06m - 26(7:14/m) 177/178bpm 6cal 8.29/10.85mph
8:12 8:17 8:21 8:05 8:44 8:10 8:14 26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:06 |
2:06 |
8:25 |
142 98-158 |
1194 |
3/0 |
0.50 |
4:03 |
1:57 |
7:49 |
157 154-159 |
1227 |
0/11 |
0.75 |
6:11 |
2:08 |
8:30 |
162 155-166 |
1378 |
6/0 |
1.00 |
8:12 |
2:01 |
8:04 |
165 163-167 |
1330 |
2/0 |
1.25 |
10:19 |
2:07 |
8:28 |
165 162-168 |
1398 |
4/0 |
1.50 |
12:27 |
2:08 |
8:33 |
167 163-168 |
1428 |
3/0 |
1.75 |
14:29 |
2:01 |
8:05 |
164 163-165 |
1326 |
3/1 |
2.00 |
16:29 |
2:00 |
8:01 |
164 162-165 |
1316 |
2/5 |
2.25 |
18:35 |
2:06 |
8:23 |
163 160-166 |
1368 |
3/2 |
2.50 |
20:42 |
2:07 |
8:27 |
165 163-166 |
1395 |
2/0 |
2.75 |
22:47 |
2:05 |
8:20 |
166 165-167 |
1384 |
3/0 |
3.00 |
24:50 |
2:03 |
8:13 |
164 163-166 |
1347 |
1/3 |
3.25 |
26:52 |
2:03 |
8:10 |
164 162-165 |
1340 |
0/4 |
3.50 |
28:56 |
2:04 |
8:14 |
166 162-168 |
1367 |
1/3 |
3.75 |
30:55 |
1:59 |
7:56 |
160 157-165 |
1268 |
0/13 |
4.00 |
32:55 |
2:01 |
8:03 |
163 157-170 |
1312 |
1/3 |
4.25 |
35:05 |
2:10 |
8:39 |
168 166-171 |
1454 |
7/1 |
4.50 |
37:27 |
2:21 |
9:25 |
172 169-176 |
1621 |
13/0 |
4.75 |
39:36 |
2:09 |
8:36 |
170 168-171 |
1461 |
5/0 |
5.00 |
41:39 |
2:04 |
8:15 |
169 168-170 |
1395 |
3/3 |
5.25 |
43:41 |
2:01 |
8:06 |
170 169-172 |
1376 |
1/4 |
5.50 |
45:44 |
2:04 |
8:15 |
169 169-170 |
1393 |
1/2 |
5.75 |
47:45 |
2:01 |
8:03 |
168 166-170 |
1354 |
0/5 |
6.00 |
49:50 |
2:04 |
8:17 |
169 166-172 |
1401 |
0/3 |
6.25 |
51:47 |
1:57 |
7:48 |
170 168-171 |
1327 |
0/4 |
6.50 |
54:04 |
2:17 |
9:07 |
170 168-174 |
1551 |
8/2 |
6.75 |
56:07 |
2:03 |
8:13 |
174 172-177 |
1429 |
3/1 |
7.00 |
58:03 |
1:57 |
7:47 |
173 171-175 |
1346 |
1/6 |
7.06 |
58:29 |
26 |
7:17 |
177 176-178 |
1289 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:38 |
46.14% |
More |
800m |
3:55 |
7:53 |
49.58% |
More |
1km |
4:57 |
7:57 |
51.25% |
More |
Mile |
8:05 |
8:05 |
53.63% |
More |
5k |
25:32 |
8:13 |
59.28% |
More |
5 miles |
41:25 |
8:17 |
59.59% |
More |
10k |
51:23 |
8:16 |
60.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
58.80 |
5km |
24:30 |
7:53 |
61.78 |
5M |
40:34 |
8:07 |
60.83 |
10km |
51:05 |
8:13 |
60.45 |
10M |
1:24:35 |
8:28 |
59.98 |
Half |
1:52:37 |
8:36 |
58.75 |
20M |
2:56:21 |
8:49 |
58.86 |
Mara |
3:54:48 |
8:58 |
58.45 |
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