Wed 8th Nov 2017 at 1:00pm by B Rubble
Run > Steady-State
- breezy
-
Time
40:18
-
Miles
5.25
-
Min/mi
7:41
-
Pacing
68%
-
WAVA
63.12
-
Cals
514
-
BPM
134
-
%MHR
81
-
B/mi
1026
-
Asc(m)
33
-
Surface
Mixed
Notes & Comments
Was aiming for sub 8s but felt OK and decided at SS at around 7:40. Not too bad after yesterday's club run.
Split Summary
===
1) 1m - 7:29(7:29/m) 125/136bpm 87cal 8.01/9.48mph
2) 1m - 7:41(7:41/m) 135/140bpm 102cal 7.81/9.3mph
3) 1m - 7:46(7:46/m) 138/140bpm 104cal 7.73/8.93mph
4) 1m - 7:49(7:49/m) 139/141bpm 104cal 7.67/8.33mph
5) 1m - 7:43(7:43/m) 135/142bpm 93cal 7.77/9mph
6) 0.25m - 1:50(7:20/m) 140/143bpm 24cal 8.18/8.93mph
7:29 7:41 7:46 7:49 7:43 1:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:19 |
104 71-128 |
761 |
2/1 |
0.50 |
3:45 |
1:55 |
7:40 |
129 126-132 |
989 |
3/2 |
0.75 |
5:40 |
1:55 |
7:39 |
130 129-133 |
996 |
2/1 |
1.00 |
7:30 |
1:50 |
7:21 |
133 129-135 |
979 |
0/4 |
1.25 |
9:27 |
1:57 |
7:46 |
135 133-137 |
1049 |
3/0 |
1.50 |
11:20 |
1:53 |
7:33 |
135 132-137 |
1018 |
0/3 |
1.75 |
13:15 |
1:55 |
7:42 |
136 133-138 |
1047 |
1/2 |
2.00 |
15:10 |
1:55 |
7:40 |
136 131-140 |
1043 |
1/3 |
2.25 |
17:06 |
1:56 |
7:44 |
137 136-139 |
1058 |
0/2 |
2.50 |
19:01 |
1:55 |
7:40 |
137 135-139 |
1050 |
0/3 |
2.75 |
20:55 |
1:54 |
7:36 |
139 138-140 |
1057 |
2/2 |
3.00 |
22:57 |
2:02 |
8:08 |
138 137-140 |
1122 |
2/1 |
3.25 |
24:51 |
1:54 |
7:36 |
139 138-141 |
1057 |
1/1 |
3.50 |
26:49 |
1:58 |
7:51 |
139 134-141 |
1092 |
1/1 |
3.75 |
28:47 |
1:58 |
7:52 |
139 138-140 |
1092 |
5/0 |
4.00 |
30:46 |
1:59 |
7:56 |
139 138-140 |
1103 |
1/2 |
4.25 |
32:45 |
1:59 |
7:56 |
138 135-140 |
1094 |
2/3 |
4.50 |
36:15 |
3:30 +1:41
|
14:00 |
122 86-138 |
1707 |
0/1 |
4.75 |
38:13 |
1:59 |
7:54 |
139 135-142 |
1098 |
5/0 |
5.00 |
40:10 |
1:57 |
7:47 |
139 136-141 |
1081 |
2/0 |
5.25 |
41:59 |
1:49 |
7:19 |
141 138-143 |
1033 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
46.68% |
More |
800m |
3:43 |
7:28 |
53.06% |
More |
1km |
4:39 |
7:29 |
55.20% |
More |
Mile |
7:30 |
7:30 |
58.17% |
More |
5k |
23:44 |
7:38 |
62.53% |
More |
5 miles |
40:09 |
8:02 |
60.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
63.21 |
5km |
23:04 |
7:25 |
64.36 |
5M |
38:16 |
7:39 |
63.21 |
10km |
48:13 |
7:46 |
62.67 |
10M |
1:20:00 |
8:00 |
62.46 |
Half |
1:46:38 |
8:08 |
61.54 |
20M |
2:47:16 |
8:22 |
62.17 |
Mara |
3:42:57 |
8:31 |
62.19 |
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