Wed 28th Nov 2018 at 6:00pm by JCB

Run > Progressive
  • Time
    57:31
  • Miles
    6.75
  • Min/mi
    8:31
  • Pacing
    94%
  • WAVA
    54.59
  • BPM
    141
  • %MHR
    83
  • B/mi
    1203
  • Asc(m)
    128
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

7 comments
Split Summary
===
1) 1km - 5:51(5:51/km) 175/206bpm
2) 1km - 5:23(5:23/km) 129/138bpm
3) 1km - 5:22(5:22/km) 136/140bpm
4) 1km - 5:20(5:20/km) 139/145bpm
5) 1km - 5:23(5:23/km) 137/144bpm
6) 1km - 5:25(5:25/km) 134/138bpm
7) 1km - 5:16(5:16/km) 136/141bpm
8) 1km - 5:10(5:10/km) 136/140bpm
9) 1km - 4:59(4:59/km) 139/144bpm
10) 1km - 5:05(5:05/km) 145/149bpm
11) 0.87km - 4:17(4:57/km) 144/151bpm
5:51 5:23 5:22 5:20 5:23 5:25 5:16 5:10 4:59 5:05 4:17
JCB
I had to look that up! Is that what is happening when my heart rate spikes at the start if I don't go slow enough? I should have been going slow enough not to spike this time... There are many things we anticipate that GP's will know but their training doesn't always cover much in any detail.
JCB
Cool, thanks! I’ll see if I can find that discussion.
JCB
that's an interesting question concerning whether MHR during the shunt is useful. I suppose it would be, but maybe not related to regular MHR. Agreed regarding formulae for MHR, it's really rough. Best is apparently by testing, such as 1 mile repeats of hard effort and using the average MHR reached during the intervals. Any activity that is maximum effort, and after the warming up period, should net the MHR. See polar.com and lifehacker.com.au
JCB
lol. Yes, Arthur's Seat, where I did a lot of walking in the 56k this year. I had planned on walking most uphills, but I rolled my ankle early on in the race and had to pick my times for running and wincing. Get stuck into this hills and you'll be well set for Two Bays. Have you done Two Bays before?
JCB
Great effort! :-) So you're probably in form to get a PB in it for 2019 given your current training. :-) Yes, ouch, thought I could run it off but eventually stopped at around 40k and wrapped it with a compression bandage. Hobbled off from the aid station. Was determined to finish even if I had to walk (fortunately could run some of the time).
JCB
Yes, I'm glad about the weather this year for it. Strangely I found it harder to go down the steps than up them. And downhill in general was harder, trying to not have my leg buckle underneath me.
JCB
My fingers crossed for the weather in 2019 and hope we both get through unscathed.

Pace

2% 29% 55% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 2:24 2:24 9:34 165 84-190 1580 7/4
0.50 4:43 2:19 9:16 194 174-206 1798 7/10
0.75 6:57 2:14 8:57 145 127-181 1299 6/5
1.00 9:07 2:10 8:38 126 122-130 1089 2/11
1.25 11:15 2:08 8:34 132 130-135 1130 3/6
1.50 13:22 2:07 8:28 135 129-139 1143 4/4
1.75 15:33 2:11 8:43 136 135-140 1185 6/1
2.00 17:44 2:11 8:46 140 138-145 1227 9/3
2.25 19:54 2:10 8:39 142 139-145 1228 8/2
2.50 22:03 2:10 8:39 135 133-139 1167 5/3
2.75 24:13 2:10 8:39 139 132-144 1203 5/1
3.00 26:22 2:09 8:34 136 132-139 1165 4/4
3.25 28:33 2:11 8:44 134 132-136 1170 2/3
3.50 30:43 2:11 8:43 134 132-138 1167 4/3
3.75 32:54 2:11 8:44 135 132-138 1180 4/2
4.00 35:04 2:10 8:39 134 131-137 1160 1/5
4.25 37:08 2:03 8:14 137 132-141 1127 3/5
4.50 39:14 2:06 8:24 139 135-141 1167 3/4
4.75 41:24 2:10 8:42 133 129-139 1157 4/7
5.00 43:21 1:57 7:49 138 137-141 1078 1/9
5.25 45:22 2:00 8:02 139 136-140 1116 1/6
5.50 47:21 1:59 7:57 139 138-142 1106 2/6
5.75 49:24 2:03 8:12 144 139-147 1182 7/1
6.00 51:30 2:06 8:22 147 145-149 1230 9/2
6.25 53:29 2:00 7:58 141 136-147 1123 1/6
6.50 55:25 1:56 7:44 142 138-146 1098 4/6
6.75 57:30 2:05 8:19 147 144-151 1223 8/0

Heart

141/206max
  • Show Beats/Mile

Elevation

Asc 128m, Range 29m, Flat prediction 57:20
Elevation Graph
Biggest Climbs (m) Min/mi
12 2.4% 8:42
12 1.7% 8:21
12 3.2% 9:16
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 42.32% More
800m 3:52 7:46 48.46% More
1km 4:52 7:50 50.20% More
Mile 7:59 7:59 52.10% More
5k 25:29 8:12 55.55% More
5 miles 41:56 8:23 54.91% More
10k 52:26 8:26 54.81% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 70.16
5km 22:51 7:21 61.96
5M 40:15 8:03 57.21
10km 52:07 8:23 55.14
10M 1:31:48 9:11 51.71
Half 2:06:34 9:40 49.23
20M 3:29:20 10:28 47.16
Mara 4:48:37 11:01 45.61

Bespoke Fields

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Short Summary
Personal Plan Easy to work out soreness, bit of tempo when feeling good.
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