Sun 2nd Sep 2018 at 6:00am by sloth
Run > Long Run
-
Time
2:03:01
-
Miles
13.36
-
Min/mi
9:12
-
Pacing
69%
-
WAVA
53.94
-
Cals
1784
-
BPM
151
-
%MHR
89.7
-
B/mi
1388
-
Asc(m)
162
-
Hillscore
6
-
Surface
Road
Notes & Comments
Just creeping into my category for a long run. Had set out to do more than the 7 miles I ran last Sunday. Ideally I was looking to manage my first double digit run since hospitalisation. Got to the 7 mile mark and instead of turning left, I went straight on. Did the same at the 8 & 9 mile mark before getting sort of back on track.
Longer than planned, slower than hoped, happier than expected.
Now confident for Disney and optimistic for Dramathon.
Split Summary
===
1) 1m - 9:33(9:33/m) 152/170bpm 143cal 6.29/8.11mph
2) 1m - 9:06(9:06/m) 145/152bpm 129cal 6.6/7.45mph
3) 1m - 9:14(9:14/m) 148/154bpm 134cal 6.5/7.82mph
4) 1m - 9:19(9:19/m) 145/151bpm 128cal 6.44/7.12mph
5) 1m - 9:06(9:06/m) 152/155bpm 137cal 6.59/7.36mph
6) 1m - 9:07(9:07/m) 152/157bpm 136cal 6.58/7.35mph
7) 1m - 9:11(9:11/m) 151/160bpm 131cal 6.54/7.51mph
8) 1m - 9:17(9:17/m) 152/155bpm 137cal 6.46/7.21mph
9) 1m - 9:28(9:28/m) 153/161bpm 141cal 6.34/7.62mph
10) 1m - 9:13(9:13/m) 152/158bpm 128cal 6.51/7.74mph
11) 1m - 8:49(8:49/m) 151/156bpm 127cal 6.8/7.74mph
12) 1m - 9:05(9:05/m) 152/159bpm 127cal 6.61/7.63mph
13) 1m - 9:21(9:21/m) 154/160bpm 138cal 6.42/7.88mph
14) 0.36m - 3:14(8:51/m) 155/158bpm 48cal 6.77/7.59mph
9:33 9:06 9:14 9:19 9:06 9:07 9:11 9:17 9:28 9:13 8:49 9:05 9:21 3:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:50 |
4:50 |
9:40 |
164 50-169 |
1586 |
6/2 |
1.00 |
10:33 |
5:43 +1:01
|
11:26 |
141 101-170 |
1611 |
10/9 |
1.50 |
15:11 |
4:38 |
9:15 |
144 136-152 |
1333 |
8/8 |
2.00 |
19:39 |
4:28 |
8:56 |
146 142-149 |
1305 |
4/3 |
2.50 |
24:16 |
4:37 |
9:14 |
147 144-151 |
1357 |
3/1 |
3.00 |
28:53 |
4:37 |
9:14 |
149 145-154 |
1376 |
5/0 |
3.50 |
35:05 |
6:12 +1:26
|
12:24 |
143 112-151 |
1773 |
0/6 |
4.00 |
39:37 |
4:32 |
9:05 |
148 145-151 |
1344 |
2/3 |
4.50 |
44:12 |
4:35 |
9:09 |
152 148-155 |
1391 |
9/6 |
5.00 |
48:43 |
4:31 |
9:03 |
152 147-154 |
1375 |
4/12 |
5.50 |
53:17 |
4:34 |
9:08 |
152 150-154 |
1388 |
5/6 |
6.00 |
57:50 |
4:33 |
9:06 |
151 146-157 |
1374 |
9/2 |
6.50 |
1:03:13 |
5:23 +53
|
10:46 |
147 125-156 |
1583 |
5/8 |
7.00 |
1:07:54 |
4:41 |
9:23 |
154 147-160 |
1444 |
10/5 |
7.50 |
1:12:25 |
4:30 |
9:01 |
151 149-153 |
1361 |
0/7 |
8.00 |
1:17:11 |
4:47 |
9:33 |
152 150-155 |
1453 |
10/0 |
8.50 |
1:21:44 |
4:33 |
9:05 |
153 150-156 |
1390 |
6/9 |
9.00 |
1:26:40 |
4:56 |
9:52 |
153 147-161 |
1509 |
19/5 |
9.50 |
1:32:15 |
5:35 +1:01
|
11:11 |
149 130-157 |
1666 |
6/6 |
10.00 |
1:36:54 |
4:39 |
9:17 |
155 151-158 |
1439 |
9/2 |
10.50 |
1:41:17 |
4:23 |
8:46 |
152 148-156 |
1332 |
1/13 |
11.00 |
1:45:43 |
4:27 |
8:53 |
151 148-154 |
1342 |
0/8 |
11.50 |
1:51:43 |
5:59 +1:22
|
11:59 |
149 128-155 |
1785 |
4/4 |
12.00 |
1:56:10 |
4:27 |
8:54 |
155 150-159 |
1381 |
5/4 |
12.50 |
2:00:53 |
4:43 |
9:26 |
151 148-157 |
1424 |
3/12 |
13.00 |
2:05:31 |
4:38 |
9:16 |
156 151-160 |
1446 |
7/6 |
13.36 |
2:08:45 |
3:14 |
8:53 |
155 152-158 |
1378 |
2/5 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:29 |
39.18% |
More |
800m |
4:20 |
8:43 |
44.75% |
More |
1km |
5:26 |
8:45 |
46.50% |
More |
Mile |
8:49 |
8:49 |
48.72% |
More |
5k |
29:06 |
9:22 |
50.21% |
More |
5 miles |
46:36 |
9:19 |
51.06% |
More |
10k |
58:54 |
9:29 |
50.44% |
More |
10 miles |
1:34:56 |
9:30 |
51.73% |
More |
Half |
2:06:06 |
9:38 |
51.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
54.46 |
5km |
26:13 |
8:26 |
55.72 |
5M |
43:24 |
8:41 |
54.82 |
10km |
54:39 |
8:48 |
54.36 |
10M |
1:30:30 |
9:03 |
54.26 |
Half |
2:00:29 |
9:12 |
53.52 |
20M |
3:08:40 |
9:26 |
54.16 |
Mara |
4:11:12 |
9:35 |
54.24 |
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