Wed 23rd Jan 2019 at 4:00pm by Ultrahamster
Run > Steady-State
- v cold
-
Time
1:50:42
-
Miles
12.26
-
Min/mi
9:02
-
Pacing
75%
-
WAVA
56.87
-
Cals
1087
-
BPM
151
-
%MHR
78.4
-
B/mi
1360
-
Asc(m)
115
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.5m - 4:46(9:32/m) 126/154bpm 39cal 6.29/31.66mph
2) 0.5m - 4:54(9:47/m) 148/163bpm 45cal 6.13/7.46mph
3) 0.5m - 4:49(9:37/m) 157/168bpm 43cal 6.23/7.46mph
4) 0.5m - 4:46(9:32/m) 149/164bpm 36cal 6.31/8.11mph
5) 0.5m - 4:46(9:32/m) 147/167bpm 42cal 6.29/7.06mph
6) 0.5m - 4:50(9:40/m) 145/151bpm 50cal 6.21/7.91mph
7) 0.5m - 4:33(9:06/m) 142/149bpm 42cal 6.62/8.56mph
8) 0.5m - 4:29(8:59/m) 146/152bpm 44cal 6.69/8.37mph
9) 0.5m - 4:28(8:56/m) 150/154bpm 48cal 6.72/7.75mph
10) 0.5m - 4:21(8:43/m) 152/158bpm 46cal 6.9/9.3mph
11) 0.5m - 4:17(8:34/m) 152/158bpm 46cal 7.01/13.06mph
12) 0.5m - 4:24(8:49/m) 155/161bpm 48cal 6.81/8.74mph
13) 0.5m - 4:19(8:39/m) 156/159bpm 48cal 6.94/8.2mph
14) 0.5m - 4:17(8:34/m) 154/162bpm 44cal 7/8.39mph
15) 0.5m - 4:23(8:46/m) 158/159bpm 49cal 6.85/8.65mph
16) 0.5m - 4:21(8:41/m) 156/158bpm 48cal 6.9/7.87mph
17) 0.5m - 4:24(8:48/m) 155/159bpm 42cal 6.84/10.18mph
18) 0.5m - 4:24(8:48/m) 155/158bpm 47cal 6.81/8.19mph
19) 0.5m - 4:21(8:41/m) 156/161bpm 46cal 6.92/7.93mph
20) 0.5m - 4:18(8:36/m) 153/157bpm 40cal 7/8.14mph
21) 0.5m - 4:24(8:48/m) 156/159bpm 45cal 6.82/7.89mph
22) 0.5m - 4:26(8:52/m) 156/159bpm 44cal 6.77/7.76mph
23) 0.5m - 4:26(8:52/m) 156/160bpm 44cal 6.77/7.71mph
24) 0.5m - 4:40(9:19/m) 156/158bpm 45cal 6.45/7.56mph
25) 0.26m - 2:38(10:00/m) 147/151bpm 16cal 5.99/7.38mph
4:46 4:54 4:49 4:46 4:46 4:50 4:33 4:29 4:28 4:21 4:17 4:24 4:19 4:17 4:23 4:21 4:24 4:24 4:21 4:18 4:24 4:26 4:26 4:40 2:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:42 |
4:42 |
9:25 |
126 71-154 |
1186 |
3/8 |
1.00 |
9:36 |
4:54 |
9:47 |
149 135-163 |
1458 |
2/4 |
1.50 |
14:24 |
4:49 |
9:37 |
157 141-168 |
1510 |
1/10 |
2.00 |
19:26 |
5:01 |
10:03 |
150 129-162 |
1507 |
6/7 |
2.50 |
24:12 |
4:46 |
9:32 |
148 138-167 |
1410 |
10/6 |
3.00 |
29:02 |
4:50 |
9:40 |
145 142-151 |
1401 |
12/8 |
3.50 |
35:35 |
6:33 +1:47
|
13:06 |
140 111-149 |
1834 |
3/8 |
4.00 |
40:45 |
5:10 +40
|
10:20 |
145 124-152 |
1498 |
2/4 |
4.50 |
45:14 |
4:29 |
8:58 |
150 144-153 |
1345 |
5/3 |
5.00 |
50:23 |
5:10 +49
|
10:20 |
150 124-157 |
1549 |
1/7 |
5.50 |
54:41 |
4:18 |
8:36 |
152 141-158 |
1306 |
5/2 |
6.00 |
59:05 |
4:24 |
8:49 |
155 149-161 |
1365 |
6/2 |
6.50 |
1:03:25 |
4:19 |
8:39 |
156 154-158 |
1349 |
4/5 |
7.00 |
1:08:11 |
4:46 |
9:32 |
153 136-162 |
1457 |
1/1 |
7.50 |
1:12:34 |
4:23 |
8:46 |
158 156-159 |
1385 |
1/1 |
8.00 |
1:16:54 |
4:21 |
8:41 |
156 155-158 |
1355 |
4/3 |
8.50 |
1:22:13 |
5:19 +55
|
10:39 |
152 117-159 |
1618 |
3/2 |
9.00 |
1:26:38 |
4:25 |
8:49 |
155 150-158 |
1367 |
4/6 |
9.50 |
1:31:05 |
4:27 +6
|
8:53 |
156 149-161 |
1386 |
4/3 |
10.00 |
1:35:53 |
4:48 +30
|
9:37 |
152 137-157 |
1461 |
8/3 |
10.50 |
1:40:18 |
4:25 |
8:49 |
156 153-159 |
1376 |
2/5 |
11.00 |
1:44:43 |
4:25 |
8:50 |
156 153-159 |
1379 |
6/2 |
11.50 |
1:49:22 |
4:39 |
9:19 |
157 151-160 |
1462 |
2/1 |
12.00 |
1:54:07 |
4:45 |
9:30 |
155 150-158 |
1473 |
8/1 |
12.26 |
1:56:47 |
2:40 |
10:07 |
147 144-150 |
1487 |
3/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
41.22% |
More |
800m |
4:12 |
8:27 |
47.68% |
More |
1km |
5:17 |
8:31 |
49.36% |
More |
Mile |
8:35 |
8:35 |
51.62% |
More |
5k |
27:24 |
8:49 |
55.05% |
More |
5 miles |
45:28 |
9:06 |
54.11% |
More |
10k |
56:26 |
9:05 |
54.49% |
More |
10 miles |
1:34:33 |
9:27 |
53.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
58.06 |
5km |
25:35 |
8:14 |
58.98 |
5M |
42:30 |
8:30 |
57.89 |
10km |
53:36 |
8:38 |
57.37 |
10M |
1:29:04 |
8:54 |
57.10 |
Half |
1:58:49 |
9:04 |
56.23 |
20M |
3:06:38 |
9:20 |
56.72 |
Mara |
4:08:58 |
9:30 |
56.70 |
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