Sun 5th Nov 2017 at 8:00am by B Rubble
Run > Long Run
-
Time
2:54:01
-
Miles
21.01
-
Min/mi
8:17
-
Pacing
4%
-
WAVA
63.00
-
Cals
1694
-
BPM
123
-
%MHR
74.8
-
B/mi
1022
-
Asc(m)
42
-
Hillscore
14
-
Surface
Road
Notes & Comments
Frampton 21 - with short loop around Saul. took it easy to start with so didn't feel too bad at the end for the first 20 miler for quite a long time.
Split Summary
===
1) 1m - 8:06(8:06/m) 120/130bpm 89cal 7.41/10.05mph
2) 1m - 8:03(8:03/m) 122/130bpm 88cal 7.46/10.08mph
3) 1m - 7:44(7:45/m) 121/128bpm 82cal 7.75/9.69mph
4) 1m - 8:13(8:13/m) 124/131bpm 86cal 7.31/8.05mph
5) 1m - 8:13(8:13/m) 123/127bpm 82cal 7.3/8.04mph
6) 1m - 8:26(8:26/m) 123/125bpm 75cal 7.12/8.06mph
7) 1m - 8:28(8:28/m) 123/126bpm 70cal 7.08/7.9mph
8) 1m - 8:27(8:27/m) 122/127bpm 67cal 7.1/8.15mph
9) 1m - 8:20(8:20/m) 122/127bpm 67cal 7.19/8.09mph
10) 1m - 8:11(8:11/m) 118/125bpm 60cal 7.33/10.1mph
11) 1m - 8:23(8:23/m) 118/124bpm 57cal 7.15/8.67mph
12) 1m - 8:11(8:11/m) 122/127bpm 69cal 7.33/8.67mph
13) 1m - 8:09(8:09/m) 123/129bpm 74cal 7.36/10.19mph
14) 1m - 8:17(8:17/m) 126/130bpm 85cal 7.25/8.3mph
15) 1m - 8:26(8:26/m) 127/132bpm 87cal 7.11/7.76mph
16) 1m - 8:12(8:12/m) 123/131bpm 77cal 7.31/8.66mph
17) 1m - 8:19(8:19/m) 132/135bpm 96cal 7.22/8.31mph
18) 1m - 8:15(8:15/m) 126/135bpm 83cal 7.27/8.52mph
19) 1m - 8:23(8:23/m) 134/137bpm 100cal 7.15/8.51mph
20) 1m - 8:49(8:49/m) 133/140bpm 99cal 6.81/10.3mph
21) 1m - 8:21(8:21/m) 136/140bpm 100cal 7.18/9.11mph
22) 0.01m - 5(7:08/m) 141/141bpm 1cal 8.42/7.97mph
8:06 8:03 7:44 8:13 8:13 8:26 8:28 8:27 8:20 8:11 8:23 8:11 8:09 8:17 8:26 8:12 8:19 8:15 8:23 8:49 8:21 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
8:06 |
8:06 |
8:06 |
117 69-130 |
947 |
16/22 |
2.00 |
20:30 |
12:24 +4:22
|
12:24 |
119 64-130 |
1476 |
9/17 |
3.00 |
28:15 |
7:45 |
7:45 |
121 109-127 |
937 |
3/51 |
4.00 |
36:28 |
8:13 |
8:13 |
124 117-130 |
1018 |
26/37 |
5.00 |
44:41 |
8:13 |
8:13 |
123 116-126 |
1011 |
1/10 |
6.00 |
53:06 |
8:26 |
8:26 |
123 117-125 |
1037 |
4/5 |
7.00 |
1:01:35 |
8:28 |
8:28 |
123 117-126 |
1042 |
4/4 |
8.00 |
1:10:02 |
8:27 |
8:27 |
122 117-127 |
1031 |
5/2 |
9.00 |
1:22:02 |
12:00 +3:45
|
12:00 |
120 56-127 |
1440 |
4/5 |
10.00 |
1:30:18 |
8:17 |
8:17 |
116 55-125 |
960 |
6/4 |
11.00 |
1:42:58 |
12:39 +4:17
|
12:39 |
115 58-124 |
1455 |
6/11 |
12.00 |
1:51:10 |
8:13 |
8:13 |
122 118-126 |
1002 |
5/1 |
13.00 |
2:03:11 |
12:00 +3:54
|
12:00 |
120 65-129 |
1441 |
6/5 |
14.00 |
2:11:30 |
8:19 |
8:19 |
126 121-130 |
1049 |
2/5 |
15.00 |
2:19:56 |
8:26 |
8:26 |
127 123-131 |
1071 |
3/3 |
16.00 |
2:30:51 |
10:55 +2:43
|
10:55 |
120 65-131 |
1310 |
8/3 |
17.00 |
2:39:11 |
8:20 |
8:20 |
132 127-135 |
1100 |
9/1 |
18.00 |
2:53:56 |
14:45 +6:33
|
14:45 |
123 68-135 |
1814 |
32/22 |
19.00 |
3:02:24 |
8:28 |
8:28 |
134 129-137 |
1134 |
16/3 |
20.00 |
3:13:36 |
11:13 +2:25
|
11:13 |
130 73-140 |
1458 |
42/6 |
21.00 |
3:21:58 |
8:21 |
8:21 |
136 131-141 |
1136 |
23/11 |
Elevation
Biggest Climbs (m) |
Min/mi |
47 3.3% |
11:42
|
20 1.2% |
14:31
|
17 7.9% |
8:52
|
17 2.3% |
8:51
|
12 2.9% |
8:38
|
12 1.2% |
8:25
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
47.98% |
More |
800m |
3:43 |
7:29 |
53.01% |
More |
1km |
4:38 |
7:27 |
55.44% |
More |
Mile |
7:37 |
7:37 |
57.25% |
More |
5k |
24:44 |
7:58 |
60.03% |
More |
5 miles |
40:41 |
8:08 |
59.46% |
More |
10k |
50:54 |
8:12 |
59.37% |
More |
10 miles |
1:30:18 |
9:02 |
55.34% |
More |
Half |
1:59:54 |
9:09 |
55.15% |
More |
20 miles |
3:13:34 |
9:41 |
53.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:49 |
6:49 |
63.98 |
5km |
22:46 |
7:20 |
65.21 |
5M |
37:46 |
7:33 |
64.05 |
10km |
47:36 |
7:40 |
63.49 |
10M |
1:18:59 |
7:54 |
63.27 |
Half |
1:45:16 |
8:02 |
62.34 |
20M |
2:45:08 |
8:15 |
62.97 |
Mara |
3:40:06 |
8:24 |
63.00 |
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