Wed 21st Nov 2018 at 5:00pm by JCB

Run > Easy

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Time
1:31:55
Miles
10.74
Min/mi
8:34
Pacing
93%
WAVA
55.68
BPM
126
%MHR
74.1
B/mi
1078
Asc(m)
168
Hillscore
5
Surface
Road

Notes & Comments

6 comments

Split Summary
===
1) 1km - 5:51(5:51/km) 117/127bpm
2) 1km - 4:58(4:58/km) 120/126bpm
3) 1km - 4:59(4:59/km) 121/125bpm
4) 1km - 5:25(5:25/km) 128/137bpm
5) 1km - 5:26(5:26/km) 128/136bpm
6) 1km - 5:23(5:23/km) 127/138bpm
7) 1km - 5:22(5:22/km) 127/129bpm
8) 1km - 5:17(5:17/km) 126/131bpm
9) 1km - 5:21(5:21/km) 127/132bpm
10) 1km - 5:15(5:15/km) 126/131bpm
11) 1km - 5:26(5:26/km) 126/129bpm
12) 1km - 5:18(5:18/km) 128/134bpm
13) 1km - 5:26(5:26/km) 127/133bpm
14) 1km - 5:08(5:08/km) 125/130bpm
15) 1km - 5:16(5:16/km) 125/130bpm
16) 1km - 5:29(5:29/km) 128/138bpm
17) 1km - 5:12(5:12/km) 135/141bpm
18) 0.29km - 1:23(4:50/km) 127/129bpm

5:51 4:58 4:59 5:25 5:26 5:23 5:22 5:17 5:21 5:15 5:26 5:18 5:26 5:08 5:16 5:29 5:12 1:23

	JCB Good questions. I'm defaulting to a lot of easy runs, keeping the heart rate in zone 2. I do have a marathon on Sunday (I see you are too but a different one). I don't really want to do a taper (feel like I will probably taper a little). And yes, this is mainly for WSW.
	JCB I guess my tapering will just be a slight decrease in volume and intensity. I wasn't sure whether to tag this one as medium long run or as easy.
	JCB That sounds like a good forecast. And Westernport is quite a handicap, as well as farmland to the south. How are you going with WSW? Great idea regarding spreading the word. I found fetchpoint initially to be the incentive for me (as well as 'Run The Sum').
	JCB It will probably take a few weeks for WSW to become competitive. That’s impressive for run the sum (I created a ~~strava~~ group for that). Despite multiple days of just getting under the wire by starting a run just before midnight I haven’t broken that streak yet and started in June. Your planned ultra looks exciting. Is it your first one? I’ve only done one, two bays 56k, and that was this year. I’m going to do it again in two months.
	JCB It seems there isn’t as much interest in the Run the Sum as I’d have thought. It seems a great way to be consistent and has provided me with a great training base. Other priorities in my life had reduced my running to about once a week, just a parkrun, so Run the Sum was a good bridge to better running. Incorporating active recovery is definitely needed for that. Good luck for your ultra. It looks like it’ll be a great adventure with lots of elevation change. The mountain ultras do tend to being a bit pricey from what I’ve seen. I would say we might see one another at Two Bays, but with the starting lines being in different places it might be difficult (the course also being designed so that the two races don’t collide too much). And definitely a beaut run.
	JCB That's an impressive streak. Lucky for us he isn't on RTS! If you have lots of sugary drinks then we might be able to catch up. Last time I took about 6h40 (I was very happy with that). Probably a lot longer than you'll take for the 28k. 🤣

Pace

28%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:41	4:41	9:21	115 66-126	1075	10/6
1.00	8:48	4:08	8:16	121 116-127	999	6/6
1.50	12:54	4:06	8:12	120 115-126	983	5/15
2.00	16:58	4:04	8:08	123 117-127	1000	5/8
2.50	21:18	4:20	8:41	129 123-137	1120	14/7
3.00	25:47	4:28	8:57	129 123-136	1154	13/2
3.50	30:03	4:16	8:33	128 122-138	1094	11/4
4.00	34:21	4:18	8:36	125 122-127	1075	6/6
4.50	38:36	4:15	8:30	126 122-129	1072	3/8
5.00	42:54	4:18	8:35	127 122-131	1091	5/4
5.50	47:11	4:17	8:33	127 122-132	1087	3/6
6.00	51:29	4:19	8:37	127 121-132	1095	5/10
6.50	55:43	4:14	8:29	126 123-128	1068	7/4
7.00	59:59	4:16	8:31	126 121-132	1073	9/10
7.50	1:04:20	4:21	8:42	128 120-134	1113	6/9
8.00	1:08:48	4:28	8:57	127 121-133	1136	15/5
8.50	1:12:54	4:05	8:11	125 120-132	1023	4/17
9.00	1:17:06	4:13	8:25	125 120-130	1052	4/13
9.50	1:21:20	4:14	8:27	125 119-133	1056	8/3
10.00	1:25:47	4:27	8:55	130 123-139	1159	12/3
10.50	1:30:02	4:15	8:29	136 128-141	1155	12/5
10.74	1:31:55	1:53	7:50	127 124-129	994	0/9

Heart

126/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 168m, Range 29m, Flat prediction 1:31:28

Elevation Graph

Biggest Climbs (m)	Min/mi
20 1.8%	8:41
15 1.6%	8:43
12 1.9%	9:06
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	42.30%	More
800m	3:54	7:51	47.95%	More
1km	4:54	7:53	49.86%	More
Mile	8:01	8:01	51.91%	More
5k	26:10	8:25	54.10%	More
5 miles	42:22	8:28	54.36%	More
10k	52:48	8:30	54.44%	More
10 miles	1:25:11	8:31	55.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:28	5:28	76.14
5km	21:01	6:46	67.37
5M	37:01	7:24	62.20
10km	47:57	7:43	59.94
10M	1:24:26	8:27	56.22
Half	1:56:25	8:53	53.52
20M	3:12:33	9:38	51.27
Mara	4:25:29	10:08	49.59

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