Sun 4th Mar 2018 at 9:00am by Badger
Run > Race
-
Time
1:55:24
-
Miles
13.24
-
Min/mi
8:43
-
Pacing
88%
-
WAVA
57.96
-
Stride(cm)
107
-
Cals
1584
-
Cadence
173
-
BPM
173
-
%MHR
86.9
-
B/mi
1507
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
I think there is more mud on my Pumas than there is on my trail shoes right now!
Goals today were, in order: Finish - a good result given that I've been wondering whether I'd ever get back to distance running the last couple of years; break 2 hours; run less than 10 minutes outside my PB; run something starting with 1.55 or less. Job well and truly done. Not going to write more here, will blog about things later in the day.
Split Summary
===
1) 2.04m - 17:59(8:50/m) 156/169bpm 225cal 6.8/7.83mph
2) 1m - 9:07(9:07/m) 166/172bpm 120cal 6.58/7.47mph
3) 2.02m - 17:51(8:51/m) 166/174bpm 234cal 6.78/7.49mph
4) 1.01m - 8:43(8:36/m) 172/181bpm 118cal 6.97/7.66mph
5) 3.07m - 27:02(8:48/m) 177/183bpm 380cal 6.82/8.1mph
6) 0.95m - 8:04(8:32/m) 182/185bpm 117cal 7.04/8.2mph
7) 1.05m - 8:57(8:32/m) 183/190bpm 130cal 7.03/8.08mph
8) 1.01m - 8:34(8:29/m) 184/188bpm 126cal 7.07/7.51mph
9) 1.01m - 8:30(8:24/m) 186/190bpm 124cal 7.15/8.01mph
10) 0.08m - 38(7:25/m) 192/195bpm 10cal 8.08/8.83mph
17:59 9:07 17:51 8:43 27:02 8:04 8:57 8:34 8:30 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:36 |
4:36 |
9:13 |
141 105-156 |
1299 |
179 174-192 |
7/4 |
1.00 |
9:03 |
4:26 |
8:52 |
157 150-162 |
1393 |
178 172-194 |
1/9 |
1.50 |
13:14 |
4:12 |
8:23 |
164 158-169 |
1376 |
174 168-188 |
3/0 |
2.00 |
17:39 |
4:25 |
8:49 |
165 161-169 |
1456 |
170 168-184 |
3/3 |
2.50 |
22:10 |
4:31 |
9:03 |
166 155-171 |
1502 |
172 166-202 |
8/4 |
3.00 |
26:44 |
4:34 |
9:07 |
165 158-172 |
1505 |
174 168-188 |
2/4 |
3.50 |
31:05 |
4:21 |
8:42 |
167 158-173 |
1453 |
172 166-184 |
6/3 |
4.00 |
35:36 |
4:31 |
9:03 |
162 154-167 |
1465 |
173 170-188 |
3/3 |
4.50 |
40:09 |
4:32 |
9:05 |
165 160-169 |
1498 |
175 170-194 |
5/2 |
5.00 |
44:29 |
4:21 |
8:41 |
171 167-174 |
1485 |
174 164-190 |
3/3 |
5.50 |
48:44 |
4:15 |
8:30 |
170 156-177 |
1445 |
174 170-200 |
3/5 |
6.00 |
53:03 |
4:19 |
8:38 |
172 166-181 |
1485 |
174 170-186 |
6/7 |
6.50 |
58:09 |
5:05 |
10:11 |
175 160-182 |
1782 |
170 126-196 |
6/4 |
7.00 |
1:02:25 |
4:16 |
8:32 |
177 173-182 |
1509 |
170 166-182 |
2/4 |
7.50 |
1:06:38 |
4:13 |
8:26 |
178 175-181 |
1501 |
171 166-188 |
1/4 |
8.00 |
1:10:56 |
4:18 |
8:37 |
176 173-180 |
1515 |
170 166-194 |
3/4 |
8.50 |
1:15:17 |
4:21 |
8:43 |
176 172-180 |
1533 |
172 168-196 |
4/3 |
9.00 |
1:19:33 |
4:16 |
8:33 |
178 175-181 |
1520 |
169 166-184 |
3/4 |
9.50 |
1:23:54 |
4:20 |
8:41 |
181 177-184 |
1572 |
173 168-212 |
6/2 |
10.00 |
1:28:04 |
4:10 |
8:21 |
183 179-185 |
1528 |
174 168-200 |
2/7 |
10.50 |
1:32:17 |
4:12 |
8:25 |
183 180-186 |
1539 |
170 166-184 |
4/6 |
11.00 |
1:36:36 |
4:19 |
8:38 |
183 167-187 |
1581 |
173 168-186 |
6/5 |
11.50 |
1:40:46 |
4:10 |
8:20 |
184 168-190 |
1534 |
173 168-192 |
5/6 |
12.00 |
1:44:59 |
4:13 |
8:27 |
185 182-187 |
1562 |
172 170-186 |
2/2 |
12.50 |
1:49:29 |
4:30 |
8:59 |
184 182-188 |
1653 |
173 168-186 |
4/4 |
13.00 |
1:53:35 |
4:06 |
8:12 |
186 183-190 |
1526 |
174 170-192 |
4/5 |
13.24 |
1:55:24 |
1:49 |
7:42 |
190 187-195 |
1462 |
177 174-188 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
173 |
13.2 |
1:54:40 |
8:40 |
Walk |
0.4 |
126 |
0 |
26 |
1:32:42 |
Still |
0.3 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:41 |
43.77% |
More |
800m |
3:57 |
7:56 |
50.00% |
More |
1km |
4:58 |
8:00 |
51.64% |
More |
Mile |
8:21 |
8:21 |
52.23% |
More |
5k |
26:16 |
8:27 |
56.51% |
More |
5 miles |
42:22 |
8:28 |
57.10% |
More |
10k |
52:49 |
8:30 |
57.22% |
More |
10 miles |
1:26:36 |
8:40 |
57.71% |
More |
Half |
1:54:10 |
8:43 |
57.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
76.51 |
5km |
21:19 |
6:52 |
69.64 |
5M |
37:07 |
7:25 |
65.17 |
10km |
47:48 |
7:42 |
63.22 |
10M |
1:23:13 |
8:19 |
60.05 |
Half |
1:53:59 |
8:42 |
57.57 |
20M |
3:06:36 |
9:20 |
55.73 |
Mara |
4:15:34 |
9:45 |
54.25 |
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Well done . This has made me
Thank you it made me grin all over my face!