Thu 31st May 2018 at 12:00pm by B Rubble
Run > Medium Long Run
- warm
-
Time
1:30:36
-
Miles
10.80
-
Min/mi
8:23
-
Pacing
67%
-
WAVA
60.32
-
Stride(cm)
111
-
Cals
915
-
Cadence
173
-
BPM
131
-
%MHR
79.2
-
B/mi
1097
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:54(7:54/m) 130/145bpm 90cal 7.6/8.2mph
2) 1m - 7:37(7:37/m) 126/129bpm 82cal 7.87/8.87mph
3) 1m - 8:47(8:47/m) 130/135bpm 97cal 6.83/7.45mph
4) 1m - 8:17(8:17/m) 130/135bpm 87cal 7.24/8.58mph
5) 1m - 8:15(8:15/m) 132/137bpm 89cal 7.27/7.62mph
6) 1m - 8:30(8:30/m) 135/140bpm 95cal 7.06/8.06mph
7) 1m - 8:49(8:49/m) 130/138bpm 81cal 6.81/7.87mph
8) 1m - 8:31(8:31/m) 131/139bpm 79cal 7.05/8.2mph
9) 1m - 8:37(8:37/m) 133/138bpm 82cal 6.97/8.25mph
10) 1m - 8:52(8:52/m) 130/138bpm 75cal 6.77/7.43mph
11) 0.8m - 6:28(8:06/m) 133/140bpm 58cal 7.4/8.58mph
7:54 7:37 8:47 8:17 8:15 8:30 8:49 8:31 8:37 8:52 6:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:55 |
3:55 |
7:50 |
135 103-145 |
1057 |
172 164-178 |
6/7 |
1.00 |
7:56 |
4:01 +3
|
8:01 |
123 119-131 |
987 |
173 170-174 |
4/9 |
1.50 |
11:34 |
3:39 |
7:18 |
125 120-129 |
912 |
173 172-176 |
9/3 |
2.00 |
15:33 |
3:58 |
7:57 |
128 124-129 |
1017 |
173 172-178 |
16/5 |
2.50 |
19:50 |
4:17 |
8:34 |
130 127-132 |
1113 |
173 172-182 |
2/15 |
3.00 |
24:20 |
4:30 |
9:00 |
131 124-135 |
1179 |
174 172-176 |
12/11 |
3.50 |
28:50 |
4:31 +32
|
9:02 |
131 124-135 |
1183 |
172 106-176 |
1/11 |
4.00 |
33:58 |
5:08 +50
|
10:16 |
129 115-133 |
1324 |
174 170-176 |
9/9 |
4.50 |
38:02 |
4:04 |
8:07 |
132 129-135 |
1072 |
175 172-176 |
5/6 |
5.00 |
42:14 |
4:12 |
8:24 |
133 129-136 |
1117 |
174 172-176 |
8/9 |
5.50 |
46:34 |
4:20 |
8:41 |
134 129-140 |
1163 |
174 172-178 |
8/3 |
6.00 |
50:44 |
4:10 |
8:19 |
136 133-138 |
1132 |
174 174-178 |
11/9 |
6.50 |
56:22 |
5:38 +1:17
|
11:17 |
127 104-137 |
1433 |
173 100-176 |
8/4 |
7.00 |
1:00:50 |
4:28 |
8:55 |
133 126-138 |
1186 |
174 172-176 |
4/10 |
7.50 |
1:05:05 |
4:15 |
8:30 |
135 129-139 |
1147 |
173 170-174 |
15/6 |
8.00 |
1:10:21 |
5:16 +1:02
|
10:33 |
127 114-132 |
1339 |
171 100-174 |
7/18 |
8.50 |
1:14:41 |
4:20 |
8:41 |
132 127-138 |
1145 |
173 170-176 |
6/12 |
9.00 |
1:19:01 |
4:19 |
8:38 |
134 131-138 |
1158 |
173 170-174 |
6/5 |
9.50 |
1:23:24 |
4:23 |
8:46 |
134 130-138 |
1175 |
172 170-174 |
8/5 |
10.00 |
1:28:53 |
5:29 +1:02
|
10:59 |
126 105-135 |
1383 |
171 168-172 |
9/10 |
10.50 |
1:33:57 |
5:05 +53
|
10:09 |
130 116-139 |
1320 |
172 166-178 |
7/2 |
10.80 |
1:36:14 |
2:17 |
7:42 |
137 136-140 |
1054 |
175 172-178 |
4/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:56 |
57.08% |
More |
800m |
3:30 |
7:02 |
56.85% |
More |
1km |
4:29 |
7:12 |
57.84% |
More |
Mile |
7:32 |
7:32 |
58.33% |
More |
5k |
25:40 |
8:16 |
58.30% |
More |
5 miles |
42:09 |
8:26 |
57.87% |
More |
10k |
53:46 |
8:39 |
56.70% |
More |
10 miles |
1:28:50 |
8:53 |
56.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
61.06 |
5km |
24:04 |
7:45 |
62.19 |
5M |
39:55 |
7:59 |
61.12 |
10km |
50:19 |
8:06 |
60.58 |
10M |
1:23:29 |
8:21 |
60.39 |
Half |
1:51:16 |
8:30 |
59.51 |
20M |
2:54:32 |
8:44 |
60.11 |
Mara |
3:52:38 |
8:53 |
60.14 |
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