Tue 20th Jun 2017 at 12:00pm by Angus Clydesdale
Run > Intervals
- breezy
- v warm
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- 0 👍
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Time
38:37
-
Miles 3.70
-
Min/mi 10:26
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Pacing
85%
-
WAVA
44.56
-
Cals
579
-
BPM
153
-
%MHR
92.3
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B/mi 1598
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Asc(m)
42
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Surface
Road
Notes & Comments
3 comments
Felt rough today - but that's probably due to lack of sleep and too much wine last night. Sworn off it until race day now so hopefully all will improve!
Split Summary
===
1) 1m - 9:48(9:48/m) 149/158bpm 143cal 6.12/7.74mph
2) 0.13m - 1:42(13:09/m) 152/159bpm 25cal 4.56/6.62mph
3) 1m - 9:50(9:50/m) 159/162bpm 154cal 6.1/9mph
4) 0.13m - 1:45(13:32/m) 152/161bpm 26cal 4.44/5.93mph
5) 1m - 10:29(10:29/m) 156/159bpm 161cal 5.72/7.27mph
6) 0.07m - 58(13:20/m) 146/153bpm 13cal 4.5/5.15mph
7) 0.37m - 4:05(11:04/m) 151/159bpm 57cal 5.42/7.23mph
Split Summary
===
1) 1m - 9:48(9:48/m) 149/158bpm 143cal 6.12/7.74mph
2) 0.13m - 1:42(13:09/m) 152/159bpm 25cal 4.56/6.62mph
3) 1m - 9:50(9:50/m) 159/162bpm 154cal 6.1/9mph
4) 0.13m - 1:45(13:32/m) 152/161bpm 26cal 4.44/5.93mph
5) 1m - 10:29(10:29/m) 156/159bpm 161cal 5.72/7.27mph
6) 0.07m - 58(13:20/m) 146/153bpm 13cal 4.5/5.15mph
7) 0.37m - 4:05(11:04/m) 151/159bpm 57cal 5.42/7.23mph
9:48 1:42 9:50 1:45 10:29 58 4:05
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:59 | 115 102-127 | 1149 | 0/0 |
0.13 | 1:11 | 34 | 8:59 | 136 130-142 | 1221 | 0/0 |
0.19 | 1:50 | 39 | 10:22 | 145 144-145 | 1504 | 0/2 |
0.25 | 2:28 | 38 | 10:01 | 148 146-149 | 1482 | 0/0 |
0.31 | 3:05 | 37 | 10:00 | 150 149-151 | 1500 | 0/1 |
0.38 | 3:36 | 31 | 8:15 | 151 150-151 | 1247 | 0/0 |
0.44 | 4:17 | 41 | 11:00 | 151 150-152 | 1662 | 1/0 |
0.50 | 4:58 | 41 | 10:54 | 152 152-153 | 1658 | 0/0 |
0.56 | 5:34 | 36 | 9:30 | 152 152-153 | 1445 | 1/0 |
0.63 | 6:11 | 37 | 9:53 | 153 152-154 | 1513 | 0/0 |
0.69 | 6:47 | 36 | 9:39 | 154 153-154 | 1485 | 0/0 |
0.75 | 7:24 | 37 | 9:55 | 155 154-155 | 1538 | 2/0 |
0.81 | 7:59 | 35 | 9:22 | 156 155-157 | 1461 | 1/0 |
0.88 | 8:32 | 33 | 8:45 | 157 156-157 | 1373 | 0/2 |
0.94 | 9:08 | 36 | 9:30 | 157 156-158 | 1492 | 1/0 |
1.00 | 9:47 | 39 | 10:25 | 158 157-159 | 1646 | 2/0 |
1.06 | 10:36 | 50 | 13:13 | 156 152-159 | 2061 | 2/0 |
1.13 | 11:26 | 50 | 13:15 | 149 144-152 | 1974 | 1/0 |
1.19 | 11:57 | 31 | 8:19 | 144 143-147 | 1198 | 0/3 |
1.25 | 12:30 | 33 | 8:50 | 151 147-155 | 1335 | 0/2 |
1.31 | 13:07 | 36 | 9:38 | 158 156-160 | 1523 | 1/0 |
1.38 | 13:46 | 40 | 10:38 | 160 160-161 | 1700 | 1/0 |
1.44 | 14:25 | 39 | 10:22 | 161 160-161 | 1670 | 2/0 |
1.50 | 15:05 | 40 | 10:34 | 161 160-161 | 1701 | 1/1 |
1.56 | 15:42 | 37 | 10:00 | 162 161-162 | 1619 | 0/3 |
1.63 | 16:20 | 38 | 10:04 | 161 161-162 | 1621 | 2/0 |
1.69 | 16:59 | 39 | 10:20 | 161 160-162 | 1664 | 2/0 |
1.75 | 17:34 | 35 | 9:17 | 159 158-160 | 1475 | 0/2 |
1.81 | 18:10 | 36 | 9:33 | 158 157-158 | 1509 | 0/2 |
1.88 | 18:45 | 35 | 9:25 | 159 158-159 | 1498 | 3/0 |
1.94 | 19:23 | 38 | 10:04 | 158 158-159 | 1591 | 1/0 |
2.00 | 20:00 | 37 | 9:57 | 159 159-160 | 1583 | 1/1 |
2.06 | 20:39 | 39 | 10:26 | 161 160-162 | 1679 | 4/0 |
2.13 | 21:18 | 39 | 10:21 | 161 160-161 | 1666 | 0/1 |
2.19 | 22:08 | 50 | 13:27 | 158 153-161 | 2125 | 0/2 |
2.25 | 22:59 | 51 | 13:29 | 146 142-151 | 1968 | 0/1 |
2.31 | 23:35 | 36 | 9:37 | 144 142-147 | 1385 | 1/0 |
2.38 | 24:17 | 42 | 11:14 | 152 148-156 | 1707 | 1/0 |
2.44 | 24:55 | 38 | 10:12 | 157 156-158 | 1602 | 2/0 |
2.50 | 25:36 | 41 | 10:50 | 158 156-159 | 1711 | 1/0 |
2.56 | 26:14 | 38 | 10:15 | 157 156-157 | 1609 | 0/0 |
2.63 | 26:51 | 37 | 9:46 | 157 157-158 | 1533 | 0/1 |
2.69 | 27:34 | 43 | 11:26 | 157 156-157 | 1794 | 0/2 |
2.75 | 28:12 | 38 | 10:12 | 158 157-159 | 1612 | 0/1 |
2.81 | 28:49 | 37 | 9:47 | 158 158-159 | 1546 | 0/1 |
2.88 | 29:26 | 37 | 9:52 | 158 158-159 | 1559 | 0/2 |
2.94 | 30:07 | 41 | 10:51 | 158 158-158 | 1714 | 0/1 |
3.00 | 30:48 | 41 | 10:57 | 157 156-158 | 1719 | 0/1 |
3.06 | 31:24 | 36 | 9:36 | 157 157-157 | 1508 | 0/1 |
3.13 | 32:02 | 38 | 10:13 | 156 155-156 | 1594 | 0/0 |
3.19 | 32:40 | 38 | 10:07 | 157 156-158 | 1588 | 0/1 |
3.25 | 33:28 | 48 | 12:45 | 158 155-159 | 2015 | 0/0 |
3.31 | 34:18 | 50 | 13:26 | 148 143-154 | 1989 | 0/0 |
3.38 | 34:55 | 37 | 9:46 | 144 142-148 | 1407 | 0/1 |
3.44 | 35:29 | 34 | 9:05 | 152 148-155 | 1380 | 1/0 |
3.50 | 36:07 | 38 | 10:14 | 158 156-159 | 1616 | 0/0 |
3.56 | 36:47 | 40 | 10:32 | 158 157-158 | 1665 | 0/0 |
3.63 | 37:27 | 41 | 10:53 | 157 156-157 | 1709 | 0/1 |
3.69 | 38:43 | 1:15 | 20:03 | 149 138-157 | 2988 | 1/0 |
3.70 | 39:07 | 24 | 37:46 | 135 132-138 | 5099 | 0/0 |
Elevation
Asc 42m,
Range 15m, Flat prediction 38:37
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:39 | 9:39 | 43.80 |
5km | 32:05 | 10:20 | 44.82 |
5M | 53:08 | 10:38 | 44.04 |
10km | 1:06:54 | 10:46 | 43.67 |
10M | 1:50:47 | 11:05 | 43.58 |
Half | 2:27:30 | 11:16 | 42.97 |
20M | 3:50:59 | 11:33 | 43.48 |
Mara | 5:07:31 | 11:44 | 43.54 |
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Tut tut
I know, and it was all going so well......;-)