Tue 5th Jun 2018 at 8:00am by pogdorf
Run > General
-
Time
53:31
-
Miles
3.23
-
Min/mi
16:34
-
Pacing
76%
-
WAVA
32.07
-
Cals
440
-
BPM
118
-
%MHR
65.4
-
B/mi
1950
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.23m - 53:31(16:33/m) 440cal
Nice and cool out today. Managed to get out at 8am which leaves a lot of time for painting. Was planning just to walk but some shuffling got put in at various points. Still hellish.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
2:15 |
2:15 |
17:58 |
116 94-134 |
2084 |
1/6 |
0.25 |
4:24 |
2:09 |
17:16 |
103 83-134 |
1778 |
6/0 |
0.38 |
6:25 |
2:00 |
16:04 |
102 87-111 |
1639 |
1/2 |
0.50 |
8:27 |
2:03 |
16:22 |
85 78-95 |
1391 |
0/6 |
0.63 |
10:26 |
1:59 |
15:50 |
95 81-103 |
1505 |
0/13 |
0.75 |
12:24 |
1:58 |
15:42 |
88 73-103 |
1382 |
7/2 |
0.88 |
13:54 |
1:30 |
11:59 |
129 106-144 |
1546 |
0/3 |
1.00 |
15:32 |
1:38 |
13:06 |
153 144-157 |
2005 |
3/2 |
1.13 |
17:14 |
1:41 |
13:32 |
153 143-157 |
2070 |
2/2 |
1.25 |
18:59 |
1:45 |
14:03 |
135 125-142 |
1896 |
2/4 |
1.38 |
20:38 |
1:39 |
13:10 |
140 129-146 |
1843 |
1/10 |
1.50 |
22:54 |
2:17 |
18:14 |
123 119-129 |
2243 |
10/0 |
1.63 |
25:29 |
2:35 |
20:36 |
123 116-130 |
2535 |
14/0 |
1.75 |
27:49 |
2:20 |
18:39 |
117 105-126 |
2183 |
6/3 |
1.88 |
29:26 |
1:37 |
13:00 |
117 100-132 |
1520 |
0/6 |
2.00 |
31:05 |
1:39 |
13:12 |
145 133-152 |
1914 |
0/6 |
2.13 |
33:23 |
2:18 |
18:21 |
123 113-143 |
2257 |
5/3 |
2.25 |
35:37 |
2:14 |
17:49 |
113 107-120 |
2012 |
5/2 |
2.38 |
37:45 |
2:09 |
17:08 |
116 109-124 |
1988 |
5/2 |
2.50 |
39:23 |
1:38 |
13:01 |
119 106-135 |
1548 |
0/8 |
2.63 |
40:57 |
1:35 |
12:38 |
151 136-156 |
1909 |
4/7 |
2.75 |
43:12 |
2:14 |
17:55 |
133 126-154 |
2382 |
11/0 |
2.88 |
45:25 |
2:13 |
17:47 |
119 113-126 |
2116 |
5/0 |
3.00 |
47:44 |
2:19 |
18:28 |
103 87-113 |
1902 |
0/3 |
3.13 |
50:02 |
2:18 |
18:26 |
102 99-107 |
1881 |
0/4 |
3.23 |
53:31 |
3:29 |
32:18 |
101 81-112 |
3262 |
6/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:06 |
12:29 |
31.25% |
More |
800m |
6:29 |
13:03 |
32.65% |
More |
1km |
7:58 |
12:49 |
34.67% |
More |
Mile |
14:07 |
14:07 |
33.44% |
More |
5k |
49:29 |
15:56 |
33.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
15:27 |
15:27 |
30.54 |
5km |
51:21 |
16:32 |
32.10 |
5M |
1:25:03 |
17:01 |
31.64 |
10km |
1:47:04 |
17:14 |
31.46 |
10M |
2:57:19 |
17:44 |
31.30 |
Half |
3:56:04 |
18:01 |
30.70 |
20M |
6:09:41 |
18:29 |
30.85 |
Mara |
8:12:11 |
18:47 |
30.68 |
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