Wed 7th Jun 2017 at 11:00am by B Rubble
Run > Steady-State
-
Time
53:56
-
Miles
7.53
-
Min/mi
7:10
-
Pacing
94%
-
WAVA
68.63
-
Cals
745
-
BPM
145
-
%MHR
88
-
B/mi
1040
-
Asc(m)
68
-
Hillscore
3
-
Surface
Road
Notes & Comments
Was aiming for 7:30s so happy with that. Equal quickest time for this loop.
Split Summary
===
1) 1m - 7:12(7:13/m) 125/143bpm 74cal 8.32/9.85mph
2) 1m - 7:16(7:16/m) 145/150bpm 102cal 8.26/9.16mph
3) 1m - 7:14(7:15/m) 148/151bpm 104cal 8.28/9.79mph
4) 1m - 7:32(7:33/m) 149/154bpm 109cal 7.95/11.35mph
5) 1m - 7:03(7:03/m) 149/153bpm 101cal 8.51/9.98mph
6) 1m - 7:06(7:06/m) 150/153bpm 102cal 8.44/9.82mph
7) 1m - 7:00(7:00/m) 152/155bpm 100cal 8.57/9.91mph
8) 0.53m - 3:32(6:43/m) 155/158bpm 53cal 8.93/10.27mph
7:12 7:16 7:14 7:32 7:03 7:06 7:00 3:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:46 |
1:46 |
7:05 |
89 65-120 |
631 |
2/1 |
0.50 |
3:36 |
1:49 |
7:18 |
136 121-143 |
993 |
2/2 |
0.75 |
5:26 |
1:50 |
7:20 |
137 134-139 |
1005 |
1/0 |
1.00 |
7:13 |
1:47 |
7:08 |
140 137-142 |
998 |
0/4 |
1.25 |
9:00 |
1:48 |
7:10 |
144 142-146 |
1033 |
3/0 |
1.50 |
10:51 |
1:51 |
7:23 |
145 143-147 |
1070 |
1/1 |
1.75 |
12:39 |
1:48 |
7:11 |
143 140-147 |
1027 |
1/1 |
2.00 |
14:28 |
1:49 |
7:18 |
146 145-150 |
1065 |
3/0 |
2.25 |
16:22 |
1:54 |
7:36 |
148 146-149 |
1124 |
1/1 |
2.50 |
18:05 |
1:43 |
6:50 |
149 147-150 |
1019 |
2/1 |
2.75 |
19:51 |
1:47 |
7:07 |
149 147-150 |
1060 |
6/0 |
3.00 |
21:43 |
1:52 |
7:26 |
148 147-150 |
1101 |
2/1 |
3.25 |
23:38 |
1:55 |
7:40 |
148 147-150 |
1135 |
7/0 |
3.50 |
25:36 |
1:58 |
7:53 |
150 148-152 |
1182 |
10/0 |
3.75 |
27:28 |
1:52 |
7:27 |
151 148-154 |
1124 |
6/4 |
4.00 |
29:15 |
1:48 |
7:11 |
147 143-153 |
1055 |
0/7 |
4.25 |
31:05 |
1:50 |
7:20 |
150 147-153 |
1100 |
2/2 |
4.50 |
32:44 |
1:39 |
6:35 |
150 148-153 |
988 |
0/8 |
4.75 |
34:27 |
1:43 |
6:53 |
149 146-151 |
1024 |
0/6 |
5.00 |
36:19 |
1:51 |
7:25 |
148 145-150 |
1098 |
1/3 |
5.25 |
38:06 |
1:47 |
7:08 |
149 146-151 |
1062 |
1/1 |
5.50 |
39:52 |
1:46 |
7:04 |
147 146-150 |
1038 |
0/4 |
5.75 |
41:37 |
1:45 |
7:00 |
150 149-152 |
1051 |
1/2 |
6.00 |
43:25 |
1:48 |
7:12 |
151 150-152 |
1087 |
4/0 |
6.25 |
45:07 |
1:42 |
6:49 |
152 151-153 |
1036 |
0/4 |
6.50 |
46:55 |
1:48 |
7:12 |
151 149-154 |
1087 |
2/3 |
6.75 |
48:42 |
1:48 |
7:10 |
152 151-153 |
1090 |
4/1 |
7.00 |
50:26 |
1:43 |
6:53 |
154 152-155 |
1061 |
1/2 |
7.25 |
52:06 |
1:41 |
6:43 |
154 153-156 |
1035 |
1/4 |
7.50 |
53:47 |
1:40 |
6:42 |
155 154-157 |
1037 |
1/4 |
7.52 |
53:56 |
9 |
6:43 |
156 156-156 |
1048 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:32 |
51.46% |
More |
800m |
3:20 |
6:42 |
59.24% |
More |
1km |
4:12 |
6:46 |
61.11% |
More |
Mile |
6:51 |
6:51 |
63.64% |
More |
5k |
21:44 |
7:00 |
68.31% |
More |
5 miles |
35:42 |
7:08 |
67.77% |
More |
10k |
44:30 |
7:10 |
67.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
69.23 |
5km |
21:02 |
6:46 |
70.58 |
5M |
34:53 |
6:59 |
69.34 |
10km |
43:58 |
7:05 |
68.73 |
10M |
1:12:56 |
7:18 |
68.52 |
Half |
1:37:13 |
7:25 |
67.50 |
20M |
2:32:30 |
7:38 |
68.19 |
Mara |
3:23:16 |
7:45 |
68.21 |
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