Fri 3rd Nov 2017 at 12:00pm by B Rubble
Run > Medium Long Run
- breezy
-
Time
1:30:54
-
Miles
11.37
-
Min/mi
8:00
-
Pacing
69%
-
WAVA
62.86
-
Cals
1101
-
BPM
136
-
%MHR
82.6
-
B/mi
1090
-
Asc(m)
117
-
Hillscore
3
-
Surface
Road
Notes & Comments
Was aiming for sub 8s but felt tired.
Split Summary
===
1) 1m - 7:48(7:48/m) 142/179bpm 104cal 7.69/10.98mph
2) 1m - 7:50(7:50/m) 132/135bpm 97cal 7.65/8.46mph
3) 1m - 8:14(8:14/m) 136/141bpm 106cal 7.29/8.68mph
4) 1m - 8:05(8:05/m) 136/141bpm 101cal 7.43/8.91mph
5) 1m - 7:42(7:42/m) 133/139bpm 87cal 7.79/8.59mph
6) 1m - 8:12(8:12/m) 136/141bpm 96cal 7.32/8.43mph
7) 1m - 8:23(8:24/m) 137/141bpm 98cal 7.15/8.78mph
8) 1m - 8:03(8:03/m) 135/141bpm 88cal 7.45/9.11mph
9) 1m - 7:54(7:55/m) 140/143bpm 99cal 7.59/8.51mph
10) 1m - 8:09(8:09/m) 141/144bpm 102cal 7.37/8.76mph
11) 1m - 8:11(8:11/m) 138/144bpm 93cal 7.33/8.86mph
12) 0.31m - 2:24(7:46/m) 144/146bpm 30cal 7.73/8.68mph
7:48 7:50 8:14 8:05 7:42 8:12 8:23 8:03 7:54 8:09 8:11 2:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:55 |
3:55 |
7:51 |
114 67-131 |
894 |
5/2 |
1.00 |
7:48 |
3:53 |
7:46 |
163 129-179 |
1265 |
1/5 |
1.50 |
11:45 |
3:57 |
7:53 |
132 130-134 |
1041 |
2/3 |
2.00 |
15:38 |
3:54 |
7:48 |
133 131-135 |
1037 |
1/4 |
2.50 |
19:38 |
3:59 |
7:59 |
135 133-136 |
1078 |
4/2 |
3.00 |
23:52 |
4:14 |
8:28 |
137 134-141 |
1159 |
16/0 |
3.50 |
27:41 |
3:49 |
7:38 |
137 133-139 |
1045 |
1/18 |
4.00 |
31:57 |
4:16 |
8:33 |
135 131-138 |
1153 |
11/8 |
4.50 |
36:20 |
4:23 +37
|
8:46 |
131 114-137 |
1148 |
1/11 |
5.00 |
40:16 |
3:56 |
7:53 |
135 129-139 |
1064 |
6/5 |
5.50 |
44:24 |
4:08 |
8:17 |
136 134-139 |
1126 |
6/1 |
6.00 |
48:29 |
4:05 |
8:09 |
135 132-139 |
1101 |
3/5 |
6.50 |
52:38 |
4:09 |
8:18 |
135 133-140 |
1121 |
9/6 |
7.00 |
56:52 |
4:14 |
8:27 |
138 134-141 |
1166 |
9/3 |
7.50 |
1:02:15 |
5:23 +1:19
|
10:46 |
129 92-139 |
1390 |
5/6 |
8.00 |
1:06:14 |
3:59 |
7:58 |
138 136-141 |
1100 |
5/11 |
8.50 |
1:10:15 |
4:01 |
8:02 |
139 136-141 |
1117 |
4/4 |
9.00 |
1:14:09 |
3:54 |
7:48 |
140 138-142 |
1091 |
2/8 |
9.50 |
1:18:13 |
4:04 |
8:08 |
142 139-143 |
1155 |
6/3 |
10.00 |
1:22:18 |
4:05 |
8:10 |
140 136-143 |
1144 |
4/2 |
10.50 |
1:28:03 |
5:45 +1:38
|
11:29 |
132 89-141 |
1516 |
1/3 |
11.00 |
1:32:06 |
4:03 |
8:07 |
141 138-144 |
1144 |
6/0 |
11.30 |
1:34:30 |
2:24 |
7:52 |
144 142-146 |
1132 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
45.93% |
More |
800m |
3:42 |
7:28 |
53.15% |
More |
1km |
4:40 |
7:31 |
55.04% |
More |
Mile |
7:43 |
7:43 |
56.47% |
More |
5k |
24:28 |
7:52 |
60.69% |
More |
5 miles |
40:11 |
8:02 |
60.19% |
More |
10k |
50:15 |
8:05 |
60.13% |
More |
10 miles |
1:22:14 |
8:13 |
60.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
63.82 |
5km |
22:51 |
7:21 |
64.97 |
5M |
37:55 |
7:35 |
63.80 |
10km |
47:47 |
7:41 |
63.24 |
10M |
1:19:18 |
7:56 |
63.02 |
Half |
1:45:41 |
8:04 |
62.09 |
20M |
2:45:47 |
8:17 |
62.72 |
Mara |
3:40:58 |
8:26 |
62.75 |
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