Thu 30th Aug 2018 at 5:00am by sloth
Run > General
-
Time
35:19
-
Miles
4.05
-
Min/mi
8:43
-
Pacing
92.9%
-
WAVA
54.34
-
Cals
513
-
BPM
151
-
%MHR
89.8
-
B/mi
1315
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Cold start today. Sore head, toothache and worse than usual pre run situation meant that this was not a good start to the day.
4 miles instead of 5 but it was hard breathing with the man flu this morning.
Split Summary
===
1) 1m - 8:54(8:54/m) 152/170bpm 131cal 6.74/8.33mph
2) 1m - 8:30(8:30/m) 149/155bpm 122cal 7.06/11.55mph
3) 1m - 8:44(8:44/m) 150/158bpm 126cal 6.87/8.58mph
4) 1m - 8:41(8:41/m) 152/160bpm 127cal 6.91/8.2mph
5) 0.05m - 30(9:13/m) 154/154bpm 7cal 6.51/7.17mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:01 |
149 65-168 |
1344 |
0/2 |
0.25 |
2:19 |
1:12 |
9:34 |
166 164-170 |
1587 |
2/0 |
0.38 |
3:32 |
1:12 |
9:37 |
160 152-166 |
1540 |
3/0 |
0.50 |
4:39 |
1:08 |
9:01 |
149 144-156 |
1344 |
2/0 |
0.63 |
5:46 |
1:07 |
8:54 |
146 143-150 |
1300 |
5/0 |
0.75 |
6:50 |
1:04 |
8:35 |
151 149-153 |
1296 |
2/0 |
0.88 |
7:52 |
1:02 |
8:16 |
146 142-149 |
1207 |
0/4 |
1.00 |
8:54 |
1:02 |
8:16 |
147 142-152 |
1215 |
0/2 |
1.13 |
9:56 |
1:02 |
8:13 |
151 149-152 |
1240 |
2/0 |
1.25 |
11:03 |
1:07 |
8:53 |
148 147-149 |
1316 |
0/2 |
1.38 |
12:01 |
59 |
7:50 |
150 149-151 |
1176 |
0/1 |
1.50 |
13:05 |
1:03 |
8:26 |
152 150-154 |
1282 |
6/0 |
1.63 |
14:10 |
1:05 |
8:41 |
153 149-154 |
1328 |
0/3 |
1.75 |
15:20 |
1:11 |
9:24 |
145 139-149 |
1364 |
0/3 |
1.88 |
16:20 |
1:00 |
7:59 |
147 141-149 |
1175 |
1/1 |
2.00 |
17:24 |
1:04 |
8:32 |
150 148-155 |
1279 |
2/0 |
2.13 |
18:31 |
1:07 |
8:55 |
148 144-153 |
1319 |
0/1 |
2.25 |
19:37 |
1:06 |
8:47 |
147 145-149 |
1291 |
2/0 |
2.38 |
20:41 |
1:05 |
8:36 |
148 147-150 |
1273 |
0/1 |
2.50 |
21:45 |
1:04 |
8:29 |
150 147-152 |
1273 |
1/2 |
2.63 |
22:50 |
1:05 |
8:37 |
151 149-152 |
1301 |
1/2 |
2.75 |
24:03 |
1:14 |
9:49 |
153 150-157 |
1503 |
4/0 |
2.88 |
25:06 |
1:03 |
8:23 |
153 148-158 |
1282 |
1/2 |
3.00 |
26:08 |
1:02 |
8:15 |
148 147-150 |
1221 |
0/5 |
3.13 |
27:14 |
1:06 |
8:49 |
150 148-151 |
1323 |
3/0 |
3.25 |
28:28 |
1:14 |
9:51 |
153 151-155 |
1507 |
5/0 |
3.38 |
29:30 |
1:02 |
8:13 |
158 155-160 |
1297 |
0/4 |
3.50 |
30:34 |
1:04 |
8:33 |
147 139-155 |
1257 |
1/4 |
3.63 |
31:44 |
1:10 |
9:22 |
148 142-155 |
1387 |
1/2 |
3.75 |
32:46 |
1:02 |
8:13 |
157 155-159 |
1290 |
0/2 |
3.88 |
33:46 |
1:00 |
8:03 |
151 149-154 |
1216 |
0/3 |
4.00 |
34:49 |
1:03 |
8:22 |
151 149-154 |
1262 |
1/1 |
4.05 |
35:19 |
30 |
9:18 |
154 153-154 |
1433 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:53 |
42.16% |
More |
800m |
4:03 |
8:10 |
47.77% |
More |
1km |
5:09 |
8:17 |
49.05% |
More |
Mile |
8:20 |
8:20 |
51.54% |
More |
5k |
26:46 |
8:37 |
54.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
53.55 |
5km |
26:40 |
8:35 |
54.78 |
5M |
44:09 |
8:50 |
53.89 |
10km |
55:36 |
8:57 |
53.43 |
10M |
1:32:04 |
9:12 |
53.34 |
Half |
2:02:34 |
9:21 |
52.61 |
20M |
3:11:56 |
9:36 |
53.24 |
Mara |
4:15:33 |
9:45 |
53.31 |
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