Thu 9th Nov 2017 at 12:00pm by B Rubble
Run > Medium Long Run
- breezy
-
Time
1:29:51
-
Miles
11.37
-
Min/mi
7:54
-
Pacing
47%
-
WAVA
63.60
-
Cals
1070
-
BPM
132
-
%MHR
79.8
-
B/mi
1040
-
Asc(m)
117
-
Hillscore
3
-
Surface
Road
Notes & Comments
Original aim was sub 8s. Changed to 7:40 but couldn't keep it up. 7:55 in the end.
Split Summary
===
1) 1m - 7:40(7:40/m) 121/133bpm 86cal 7.83/9.75mph
2) 1m - 7:39(7:40/m) 132/135bpm 102cal 7.83/8.97mph
3) 1m - 8:00(8:01/m) 135/142bpm 108cal 7.49/8.7mph
4) 1m - 7:45(7:45/m) 134/141bpm 99cal 7.74/9.46mph
5) 1m - 7:34(7:35/m) 136/138bpm 98cal 7.92/8.91mph
6) 1m - 8:01(8:01/m) 133/137bpm 97cal 7.48/8.41mph
7) 1m - 8:16(8:16/m) 133/138bpm 96cal 7.25/9.31mph
8) 1m - 8:04(8:04/m) 133/139bpm 92cal 7.44/8.99mph
9) 1m - 7:56(7:56/m) 132/137bpm 84cal 7.56/9.5mph
10) 1m - 8:15(8:15/m) 133/137bpm 90cal 7.27/8.56mph
11) 1m - 7:58(7:58/m) 131/140bpm 83cal 7.54/9.62mph
12) 0.37m - 2:42(7:23/m) 141/143bpm 35cal 8.12/9.29mph
7:40 7:39 8:00 7:45 7:34 8:01 8:16 8:04 7:56 8:15 7:58 2:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:49 |
3:49 |
7:38 |
109 66-131 |
832 |
5/2 |
1.00 |
7:40 |
3:51 |
7:41 |
129 126-133 |
992 |
1/5 |
1.50 |
11:30 |
3:50 |
7:40 |
131 128-134 |
1004 |
3/4 |
2.00 |
15:19 |
3:49 |
7:38 |
133 131-135 |
1016 |
1/4 |
2.50 |
19:14 |
3:55 |
7:50 |
134 130-137 |
1049 |
4/1 |
3.00 |
23:19 |
4:06 |
8:11 |
136 129-142 |
1114 |
17/0 |
3.50 |
27:08 |
3:49 |
7:38 |
133 129-140 |
1014 |
1/16 |
4.00 |
31:04 |
3:56 |
7:52 |
135 130-141 |
1062 |
11/9 |
4.50 |
34:45 |
3:40 |
7:21 |
136 134-138 |
999 |
1/12 |
5.00 |
38:39 |
3:54 |
7:49 |
135 131-137 |
1054 |
5/4 |
5.50 |
42:46 |
4:07 |
8:13 |
133 131-137 |
1094 |
6/1 |
6.00 |
46:40 |
3:54 |
7:48 |
133 130-134 |
1038 |
3/6 |
6.50 |
50:46 |
4:06 |
8:11 |
132 126-136 |
1081 |
7/6 |
7.00 |
54:56 |
4:11 |
8:21 |
134 131-138 |
1120 |
11/3 |
7.50 |
58:54 |
3:58 |
7:56 |
132 130-136 |
1047 |
2/7 |
8.00 |
1:03:00 |
4:05 |
8:11 |
135 127-138 |
1105 |
9/8 |
8.50 |
1:06:59 |
3:59 |
7:58 |
132 127-137 |
1051 |
4/7 |
9.00 |
1:10:57 |
3:58 |
7:56 |
133 128-136 |
1055 |
2/8 |
9.50 |
1:15:02 |
4:05 |
8:11 |
133 129-137 |
1088 |
7/3 |
10.00 |
1:19:12 |
4:10 |
8:19 |
133 131-135 |
1106 |
4/1 |
10.50 |
1:26:55 |
7:43 +3:45
|
15:26 |
122 73-136 |
1883 |
2/4 |
11.00 |
1:30:53 |
3:58 |
7:56 |
135 129-139 |
1072 |
6/0 |
11.36 |
1:33:35 |
2:42 |
7:26 |
141 140-143 |
1049 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
47.63% |
More |
800m |
3:38 |
7:19 |
54.23% |
More |
1km |
4:37 |
7:25 |
55.73% |
More |
Mile |
7:33 |
7:33 |
57.79% |
More |
5k |
24:00 |
7:44 |
61.85% |
More |
5 miles |
38:38 |
7:44 |
62.60% |
More |
10k |
48:29 |
7:48 |
62.33% |
More |
10 miles |
1:19:11 |
7:55 |
63.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
64.45 |
5km |
22:36 |
7:16 |
65.69 |
5M |
37:29 |
7:30 |
64.53 |
10km |
47:14 |
7:36 |
63.98 |
10M |
1:18:23 |
7:50 |
63.75 |
Half |
1:44:28 |
7:58 |
62.82 |
20M |
2:43:52 |
8:12 |
63.46 |
Mara |
3:38:25 |
8:20 |
63.48 |
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