Sat 3rd Jun 2017 at 7:00am by B Rubble
Run > General
- warm
-
Time
40:36
-
Miles
5.19
-
Min/mi
7:49
-
Pacing
88%
-
WAVA
61.89
-
Cals
519
-
BPM
134
-
%MHR
81.2
-
B/mi
1048
-
Asc(m)
156
-
Hillscore
14
-
Surface
Road
Notes & Comments
With Mark. A little quicker than usual after Friday rest day.
Split Summary
===
1) 1m - 8:11(8:11/m) 118/141bpm 86cal 7.33/10.31mph
2) 1m - 7:52(7:52/m) 138/149bpm 109cal 7.63/9.03mph
3) 1m - 7:55(7:55/m) 140/150bpm 107cal 7.57/10.12mph
4) 1m - 7:28(7:28/m) 137/148bpm 96cal 8.03/10.29mph
5) 1m - 7:51(7:51/m) 140/148bpm 103cal 7.65/8.88mph
6) 0.15m - 1:19(9:00/m) 147/149bpm 18cal 6.66/8.14mph
8:11 7:52 7:55 7:28 7:51 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:52 |
1:52 |
7:29 |
99 63-119 |
741 |
0/15 |
0.50 |
3:55 |
2:02 |
8:09 |
118 113-121 |
962 |
1/9 |
0.75 |
5:46 |
1:52 |
7:28 |
119 108-129 |
888 |
1/9 |
1.00 |
8:11 |
2:25 |
9:39 |
129 116-141 |
1245 |
21/7 |
1.25 |
10:18 |
2:07 |
8:26 |
138 136-140 |
1165 |
16/0 |
1.50 |
12:12 |
1:54 |
7:37 |
140 137-143 |
1065 |
9/0 |
1.75 |
14:05 |
1:53 |
7:33 |
138 135-141 |
1041 |
3/7 |
2.00 |
16:07 |
2:02 |
8:09 |
137 132-149 |
1116 |
8/0 |
2.25 |
18:21 |
2:14 |
8:55 |
146 144-148 |
1301 |
19/0 |
2.50 |
20:21 |
2:00 |
7:59 |
144 141-146 |
1148 |
13/1 |
2.75 |
22:19 |
1:58 |
7:52 |
134 127-141 |
1053 |
8/14 |
3.00 |
24:03 |
1:44 |
6:56 |
135 132-143 |
937 |
3/28 |
3.25 |
25:52 |
1:49 |
7:18 |
131 126-136 |
956 |
1/20 |
3.50 |
27:47 |
1:55 |
7:39 |
140 136-142 |
1070 |
2/3 |
3.75 |
29:36 |
1:49 |
7:16 |
134 128-140 |
974 |
0/12 |
4.00 |
31:31 |
1:55 |
7:41 |
142 131-147 |
1091 |
4/1 |
4.25 |
33:20 |
1:49 |
7:15 |
142 135-147 |
1031 |
0/8 |
4.50 |
35:12 |
1:52 |
7:28 |
137 133-140 |
1022 |
1/4 |
4.75 |
37:16 |
2:04 |
8:18 |
138 137-139 |
1145 |
9/3 |
5.00 |
39:22 |
2:06 |
8:24 |
144 140-147 |
1209 |
13/0 |
5.14 |
40:41 |
1:19 |
9:07 |
147 146-149 |
1339 |
14/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:40 |
50.47% |
More |
800m |
3:29 |
7:01 |
56.48% |
More |
1km |
4:25 |
7:07 |
58.09% |
More |
Mile |
7:17 |
7:17 |
59.86% |
More |
5k |
23:47 |
7:39 |
62.43% |
More |
5 miles |
39:22 |
7:52 |
61.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
62.01 |
5km |
23:31 |
7:34 |
63.13 |
5M |
39:01 |
7:48 |
62.00 |
10km |
49:10 |
7:55 |
61.46 |
10M |
1:21:35 |
8:10 |
61.25 |
Half |
1:48:45 |
8:18 |
60.34 |
20M |
2:50:35 |
8:32 |
60.96 |
Mara |
3:47:22 |
8:41 |
60.98 |
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