Thu 19th Oct 2017 at 7:00am by Rosehip
Run > Reps
- drizzle
-
Time
33:55
-
Miles
2.82
-
Min/mi
12:02
-
Pacing
74%
-
WAVA
45.38
-
Cals
317
-
BPM
145
-
%MHR
80.7
-
B/mi
1747
-
Asc(m)
42
-
Surface
Road
Notes & Comments
C25K wk3 efforts again - was going to extend the 2nd 3 minutes to 4 but the gate got in the way and I'd had it by then anyway!
they're not getting any easier!
Split Summary
===
1) 0.52m - 7:00(13:22/m) 127/146bpm 57cal 4.49/5.56mph
2) 0.17m - 1:30(8:52/m) 152/166bpm 15cal 6.77/7.29mph
3) 0.09m - 1:30(16:16/m) 151/166bpm 15cal 3.69/6.8mph
4) 0.33m - 3:00(9:08/m) 162/171bpm 33cal 6.57/7.23mph
5) 0.18m - 3:00(16:13/m) 138/171bpm 25cal 3.7/6.45mph
6) 0.17m - 1:30(8:48/m) 150/166bpm 14cal 6.82/7.59mph
7) 0.09m - 1:30(16:18/m) 147/167bpm 14cal 3.68/6.59mph
8) 0.34m - 3:13(9:24/m) 159/170bpm 33cal 6.38/7.12mph
9) 0.12m - 2:00(16:44/m) 144/168bpm 18cal 3.59/4.69mph
10) 0.79m - 9:43(12:13/m) 148/158bpm 93cal 4.91/6.15mph
7:00 1:30 1:30 3:00 3:00 1:30 1:30 3:13 2:00 9:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:48 |
1:48 |
14:20 |
105 79-127 |
1505 |
1/0 |
0.25 |
3:23 |
1:35 |
12:40 |
131 124-136 |
1660 |
1/1 |
0.38 |
4:59 |
1:36 |
12:51 |
133 128-140 |
1708 |
0/1 |
0.50 |
6:40 |
1:41 |
13:29 |
141 132-146 |
1901 |
1/1 |
0.63 |
7:54 |
1:14 |
9:55 |
142 128-158 |
1409 |
1/0 |
0.75 |
9:27 |
1:33 |
12:24 |
159 145-166 |
1972 |
1/1 |
0.88 |
10:47 |
1:20 |
10:39 |
145 135-158 |
1545 |
0/1 |
1.00 |
11:56 |
1:09 |
9:09 |
164 158-168 |
1500 |
1/1 |
1.13 |
13:10 |
1:14 |
9:51 |
169 168-171 |
1665 |
0/0 |
1.25 |
15:13 |
2:03 |
16:23 |
142 124-167 |
2327 |
0/0 |
1.38 |
16:39 |
1:26 |
11:28 |
127 116-151 |
1456 |
1/0 |
1.50 |
17:57 |
1:19 |
10:29 |
161 152-167 |
1689 |
1/1 |
1.63 |
20:12 |
2:14 +36
|
17:54 |
138 121-157 |
2471 |
0/0 |
1.75 |
21:21 |
1:10 |
9:18 |
160 148-167 |
1488 |
1/1 |
1.88 |
22:34 |
1:12 |
9:38 |
168 167-169 |
1617 |
0/1 |
2.00 |
24:34 |
2:01 +8
|
16:05 |
151 130-170 |
2428 |
0/0 |
2.13 |
26:05 |
1:31 |
12:08 |
135 123-151 |
1637 |
1/1 |
2.25 |
27:40 |
1:35 |
12:38 |
149 145-152 |
1883 |
1/0 |
2.38 |
29:19 |
1:39 |
13:11 |
147 136-154 |
1938 |
0/1 |
2.50 |
30:48 |
1:29 |
11:51 |
147 138-153 |
1742 |
1/1 |
2.63 |
32:24 |
1:36 |
12:52 |
150 147-154 |
1930 |
1/0 |
2.75 |
33:54 |
1:30 |
12:02 |
153 150-155 |
1841 |
1/1 |
2.82 |
34:40 |
46 |
11:18 |
156 154-158 |
1763 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
9:00 |
44.54% |
More |
800m |
5:07 |
10:18 |
42.96% |
More |
1km |
6:26 |
10:21 |
44.56% |
More |
Mile |
11:16 |
11:16 |
43.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:40 |
9:40 |
50.46 |
5km |
38:08 |
12:16 |
44.69 |
5M |
1:07:50 |
13:34 |
41.04 |
10km |
1:28:15 |
14:12 |
39.50 |
10M |
2:36:59 |
15:42 |
36.62 |
Half |
3:37:40 |
16:37 |
34.52 |
20M |
6:03:15 |
18:10 |
32.58 |
Mara |
8:23:41 |
19:13 |
31.14 |
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