Sun 1st Jul 2018 at 6:00am by sloth
Run > General
- Not good
- warm
-
Time
33:58
-
Miles
4.06
-
Min/mi
8:22
-
Pacing
94%
-
WAVA
56.13
-
Cals
530
-
BPM
153
-
%MHR
90.8
-
B/mi
1276
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
early morning run in the heat. Just about bearable heat.
Left achilles playing up a little.
Split Summary
===
1) 1m - 8:31(8:31/m) 153/171bpm 135cal 7.04/8.4mph
2) 1m - 8:12(8:12/m) 151/157bpm 125cal 7.32/11.89mph
3) 1m - 8:19(8:19/m) 153/161bpm 130cal 7.21/8.03mph
4) 1m - 8:21(8:21/m) 153/162bpm 131cal 7.19/8.71mph
5) 0.06m - 35(9:07/m) 156/157bpm 9cal 6.58/7.19mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:30 |
159 88-170 |
1351 |
0/2 |
0.25 |
2:11 |
1:07 |
8:56 |
168 166-170 |
1500 |
2/0 |
0.38 |
3:20 |
1:10 |
9:17 |
156 142-171 |
1448 |
3/0 |
0.50 |
4:26 |
1:06 |
8:49 |
144 143-146 |
1269 |
2/0 |
0.63 |
5:28 |
1:02 |
8:13 |
147 144-149 |
1207 |
5/0 |
0.75 |
6:30 |
1:02 |
8:16 |
153 149-155 |
1265 |
2/0 |
0.88 |
7:29 |
59 |
7:51 |
151 150-153 |
1185 |
0/4 |
1.00 |
8:31 |
1:02 |
8:16 |
150 147-151 |
1239 |
0/2 |
1.13 |
9:30 |
59 |
7:56 |
147 145-149 |
1166 |
2/0 |
1.25 |
10:33 |
1:03 |
8:22 |
147 145-150 |
1229 |
0/2 |
1.38 |
11:36 |
1:03 |
8:26 |
150 149-152 |
1264 |
0/1 |
1.50 |
12:35 |
59 |
7:49 |
154 149-157 |
1205 |
6/0 |
1.63 |
13:37 |
1:02 |
8:16 |
154 153-156 |
1272 |
0/3 |
1.75 |
14:41 |
1:04 |
8:35 |
150 145-154 |
1287 |
0/3 |
1.88 |
15:41 |
59 |
7:55 |
150 146-152 |
1188 |
1/1 |
2.00 |
16:42 |
1:02 |
8:14 |
151 150-153 |
1244 |
2/0 |
2.13 |
17:44 |
1:01 |
8:11 |
150 149-152 |
1229 |
0/1 |
2.25 |
18:44 |
1:00 |
8:02 |
153 151-154 |
1228 |
3/0 |
2.38 |
19:45 |
1:01 |
8:06 |
153 152-153 |
1240 |
0/1 |
2.50 |
20:47 |
1:02 |
8:18 |
153 152-155 |
1270 |
1/2 |
2.63 |
21:51 |
1:04 |
8:30 |
152 151-154 |
1291 |
1/2 |
2.75 |
22:59 |
1:08 |
9:05 |
155 152-160 |
1409 |
4/0 |
2.88 |
24:00 |
1:01 |
8:06 |
155 151-161 |
1257 |
1/2 |
3.00 |
25:02 |
1:02 |
8:15 |
150 149-151 |
1237 |
0/5 |
3.13 |
26:04 |
1:02 |
8:16 |
151 149-152 |
1248 |
2/0 |
3.25 |
27:12 |
1:08 |
9:03 |
156 152-160 |
1412 |
6/0 |
3.38 |
28:12 |
1:01 |
8:05 |
160 156-162 |
1293 |
0/3 |
3.50 |
29:14 |
1:02 |
8:16 |
149 144-156 |
1231 |
0/5 |
3.63 |
30:17 |
1:03 |
8:23 |
151 146-154 |
1266 |
1/2 |
3.75 |
31:20 |
1:03 |
8:24 |
157 154-159 |
1319 |
0/2 |
3.88 |
32:20 |
1:00 |
8:01 |
151 148-155 |
1209 |
0/3 |
4.00 |
33:23 |
1:03 |
8:21 |
151 147-156 |
1262 |
1/1 |
4.06 |
33:58 |
35 |
9:18 |
156 155-157 |
1450 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:53 |
41.84% |
More |
800m |
3:57 |
7:57 |
48.65% |
More |
1km |
5:01 |
8:05 |
49.88% |
More |
Mile |
8:06 |
8:06 |
52.62% |
More |
5k |
25:41 |
8:16 |
56.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
55.44 |
5km |
25:35 |
8:14 |
56.65 |
5M |
42:21 |
8:28 |
55.71 |
10km |
53:20 |
8:35 |
55.24 |
10M |
1:28:19 |
8:50 |
55.13 |
Half |
1:57:35 |
8:59 |
54.36 |
20M |
3:04:07 |
9:12 |
55.01 |
Mara |
4:05:08 |
9:21 |
55.10 |
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