Fri 20th Oct 2017 at 7:00am by Rosehip
Run > General
- drizzle
- breezy
-
Time
52:51
-
Miles
4.38
-
Min/mi
12:04
-
Pacing
88%
-
WAVA
45.93
-
Cals
511
-
BPM
148
-
%MHR
82.3
-
B/mi
1787
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Loop trying to stay out of the wind. Mainly effing and Jeffing, but ignoring the walk beeps on the nice stretch of downhill. Runs less slow at times than they should be, hence poor HR control.
Thought I was slower, misread watch at the top of RSPB and cross when I got back to car to find I could have easily done another mile. Never mind, will know next time
Split Summary
===
1) 1m - 12:25(12:25/m) 135/149bpm 108cal 4.84/7.06mph
2) 1m - 13:05(13:05/m) 147/163bpm 127cal 4.58/6.36mph
3) 1m - 11:02(11:02/m) 155/159bpm 113cal 5.44/7.48mph
4) 1m - 11:56(11:56/m) 154/162bpm 119cal 5.03/7.51mph
5) 0.38m - 4:23(11:38/m) 156/161bpm 44cal 5.16/6.91mph
12:25 13:05 11:02 11:56 4:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:34 |
1:34 |
12:33 |
112 84-130 |
1406 |
2/0 |
0.25 |
3:09 |
1:34 |
12:36 |
134 127-140 |
1687 |
4/0 |
0.38 |
4:39 |
1:30 |
12:01 |
144 137-148 |
1730 |
4/1 |
0.50 |
6:13 |
1:35 |
12:37 |
143 138-149 |
1803 |
0/2 |
0.63 |
7:47 |
1:34 |
12:29 |
134 129-138 |
1672 |
0/2 |
0.75 |
9:14 |
1:28 |
11:40 |
135 131-138 |
1575 |
0/1 |
0.88 |
10:54 |
1:40 |
13:20 |
140 135-145 |
1866 |
3/0 |
1.00 |
12:24 |
1:30 |
11:59 |
138 133-141 |
1654 |
0/1 |
1.13 |
13:46 |
1:22 |
10:54 |
142 135-146 |
1547 |
0/2 |
1.25 |
15:19 |
1:34 |
12:29 |
141 136-146 |
1759 |
1/1 |
1.38 |
16:54 |
1:34 |
12:36 |
147 144-151 |
1851 |
8/0 |
1.50 |
18:34 |
1:40 |
13:21 |
143 139-146 |
1910 |
3/1 |
1.63 |
20:10 |
1:36 |
12:49 |
147 145-150 |
1885 |
2/1 |
1.75 |
21:50 |
1:39 |
13:15 |
143 135-148 |
1894 |
0/2 |
1.88 |
23:47 |
1:58 |
15:43 |
152 137-161 |
2389 |
22/0 |
2.00 |
25:30 |
1:42 |
13:37 |
158 155-163 |
2152 |
6/2 |
2.13 |
27:03 |
1:33 |
12:25 |
153 148-158 |
1900 |
4/0 |
2.25 |
28:30 |
1:27 |
11:38 |
154 152-158 |
1791 |
7/0 |
2.38 |
30:08 |
1:38 |
13:07 |
156 153-157 |
2045 |
0/4 |
2.50 |
31:35 |
1:27 |
11:34 |
152 149-156 |
1759 |
2/1 |
2.63 |
32:54 |
1:19 |
10:34 |
156 154-157 |
1649 |
1/2 |
2.75 |
34:03 |
1:09 |
9:10 |
155 153-156 |
1421 |
0/8 |
2.88 |
35:15 |
1:12 |
9:36 |
156 152-159 |
1498 |
0/17 |
3.00 |
36:31 |
1:16 |
10:06 |
158 156-159 |
1595 |
0/8 |
3.13 |
37:55 |
1:24 |
11:11 |
158 155-161 |
1767 |
2/3 |
3.25 |
39:32 |
1:37 |
12:57 |
151 144-161 |
1955 |
1/2 |
3.38 |
40:52 |
1:20 |
10:42 |
156 153-162 |
1670 |
0/4 |
3.50 |
42:27 |
1:34 |
12:35 |
155 151-161 |
1951 |
1/1 |
3.63 |
43:53 |
1:27 |
11:32 |
154 151-157 |
1777 |
0/1 |
3.75 |
45:35 |
1:42 |
13:34 |
153 150-156 |
2076 |
1/1 |
3.88 |
47:01 |
1:26 |
11:32 |
154 151-158 |
1775 |
1/1 |
4.00 |
48:28 |
1:26 |
11:32 |
151 148-153 |
1741 |
0/3 |
4.13 |
50:08 |
1:40 |
13:17 |
154 152-159 |
2047 |
3/0 |
4.25 |
51:23 |
1:16 |
10:06 |
158 154-160 |
1597 |
0/3 |
4.38 |
52:49 |
1:26 |
11:27 |
157 155-161 |
1798 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:17 |
43.23% |
More |
800m |
4:50 |
9:43 |
45.55% |
More |
1km |
6:14 |
10:01 |
46.00% |
More |
Mile |
10:42 |
10:42 |
45.59% |
More |
5k |
37:17 |
12:00 |
45.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:51 |
8:51 |
55.11 |
5km |
34:52 |
11:13 |
48.88 |
5M |
1:02:02 |
12:24 |
44.87 |
10km |
1:20:42 |
12:59 |
43.20 |
10M |
2:23:33 |
14:21 |
40.05 |
Half |
3:19:03 |
15:12 |
37.74 |
20M |
5:32:11 |
16:37 |
35.63 |
Mara |
7:40:36 |
17:35 |
34.06 |
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