Sun 27th Jan 2019 at 2:00pm by JCB
Run > Medium Long Run
-
Time
1:35:19
-
Miles
9.19
-
Min/mi
10:22
-
Pacing
91%
-
WAVA
45.57
-
BPM
138
-
%MHR
81.3
-
B/mi
1434
-
Asc(m)
166
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:48(6:48/km) 134/181bpm
2) 1km - 6:24(6:24/km) 130/139bpm
3) 1km - 6:31(6:31/km) 132/145bpm
4) 1km - 6:24(6:24/km) 136/146bpm
5) 1km - 6:10(6:10/km) 139/145bpm
6) 1km - 6:25(6:25/km) 155/199bpm
7) 1km - 6:18(6:18/km) 139/181bpm
8) 1km - 6:31(6:31/km) 141/159bpm
9) 1km - 7:06(7:06/km) 140/166bpm
10) 1km - 6:17(6:17/km) 147/192bpm
11) 1km - 6:17(6:17/km) 139/144bpm
12) 1km - 6:25(6:25/km) 132/140bpm
13) 1km - 6:22(6:22/km) 137/147bpm
14) 1km - 6:21(6:21/km) 137/144bpm
15) 0.79km - 5:00(6:19/km) 136/143bpm
Personal plan: 14km run. Hydration backpack. Right calf still tweaked.
Description: Unable to run pain free so ran normally after a few km.
Weather: Partly overcast. Temperature 24.1 23.9 22.9 22.3 (feels like 22.3 21.6 20.0 19.4). Wind NNW13-19 WSW15-39 SSW17-32 SW20-32km/h.
Summation: Pulse at end 130, after one minute walk 113. 170th fastest 11-19km run.
6:48 6:24 6:31 6:24 6:10 6:25 6:18 6:31 7:06 6:17 6:17 6:25 6:22 6:21 5:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:44 |
2:44 |
10:56 |
119 85-177 |
1301 |
0/7 |
| 0.50 |
5:28 |
2:44 |
10:55 |
150 124-181 |
1638 |
6/1 |
| 0.75 |
8:04 |
2:36 |
10:25 |
129 125-143 |
1343 |
1/7 |
| 1.00 |
10:33 |
2:29 |
9:54 |
129 126-134 |
1278 |
0/6 |
| 1.25 |
13:15 |
2:42 |
10:50 |
134 129-139 |
1451 |
12/7 |
| 1.50 |
15:50 |
2:35 |
10:22 |
129 124-134 |
1336 |
1/4 |
| 1.75 |
18:29 |
2:39 |
10:36 |
134 129-145 |
1420 |
5/9 |
| 2.00 |
21:00 |
2:31 |
10:03 |
135 126-146 |
1356 |
4/3 |
| 2.25 |
23:35 |
2:35 |
10:19 |
138 128-146 |
1425 |
5/3 |
| 2.50 |
26:11 |
2:36 |
10:25 |
134 126-141 |
1395 |
7/2 |
| 2.75 |
28:44 |
2:33 |
10:11 |
140 133-145 |
1425 |
11/0 |
| 3.00 |
31:12 |
2:28 |
9:53 |
139 133-145 |
1374 |
4/3 |
| 3.25 |
33:38 |
2:25 |
9:42 |
141 132-169 |
1367 |
5/6 |
| 3.50 |
36:18 |
2:40 |
10:40 |
164 142-199 |
1749 |
4/4 |
| 3.75 |
38:51 |
2:33 |
10:14 |
150 132-198 |
1534 |
1/4 |
| 4.00 |
41:20 |
2:29 |
9:57 |
138 128-175 |
1374 |
2/9 |
| 4.25 |
43:51 |
2:31 |
10:02 |
145 128-181 |
1455 |
2/6 |
| 4.50 |
46:32 |
2:41 |
10:44 |
133 129-139 |
1428 |
4/2 |
| 4.75 |
49:08 |
2:36 |
10:24 |
139 133-152 |
1447 |
6/2 |
| 5.00 |
51:49 |
2:41 |
10:44 |
148 139-159 |
1589 |
12/0 |
| 5.25 |
55:03 |
3:14 |
12:57 |
146 120-166 |
1891 |
6/2 |
| 5.50 |
57:38 |
2:34 |
10:18 |
133 124-137 |
1369 |
3/1 |
| 5.75 |
1:00:12 |
2:34 |
10:16 |
163 133-192 |
1674 |
2/2 |
| 6.00 |
1:02:40 |
2:28 |
9:53 |
138 132-151 |
1364 |
3/2 |
| 6.25 |
1:05:14 |
2:34 |
10:16 |
136 132-142 |
1396 |
3/4 |
| 6.50 |
1:07:48 |
2:34 |
10:18 |
139 135-144 |
1431 |
1/2 |
| 6.75 |
1:10:16 |
2:28 |
9:50 |
139 135-143 |
1368 |
2/5 |
| 7.00 |
1:12:50 |
2:34 |
10:18 |
136 131-140 |
1400 |
3/4 |
| 7.25 |
1:15:20 |
2:30 |
9:59 |
134 127-140 |
1338 |
1/5 |
| 7.50 |
1:18:00 |
2:40 |
10:39 |
128 124-138 |
1364 |
3/7 |
| 7.75 |
1:20:39 |
2:39 |
10:37 |
140 135-147 |
1486 |
13/2 |
| 8.00 |
1:23:10 |
2:31 |
10:02 |
136 130-144 |
1365 |
1/10 |
| 8.25 |
1:25:41 |
2:31 |
10:03 |
131 127-136 |
1318 |
1/10 |
| 8.50 |
1:28:14 |
2:33 |
10:13 |
137 129-141 |
1399 |
6/2 |
| 8.75 |
1:30:49 |
2:35 |
10:21 |
142 140-144 |
1471 |
10/1 |
| 9.00 |
1:33:25 |
2:36 |
10:23 |
139 133-143 |
1442 |
6/3 |
| 9.19 |
1:35:19 |
1:54 |
9:59 |
131 128-133 |
1308 |
0/6 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:22 |
9:33 |
33.86% |
More |
| 800m |
4:51 |
9:46 |
38.54% |
More |
| 1km |
6:07 |
9:50 |
39.93% |
More |
| Mile |
9:57 |
9:57 |
41.86% |
More |
| 5k |
31:37 |
10:11 |
44.78% |
More |
| 5 miles |
51:39 |
10:20 |
44.58% |
More |
| 10k |
1:04:10 |
10:20 |
44.79% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:49 |
6:49 |
61.06 |
| 5km |
26:14 |
8:27 |
53.97 |
| 5M |
46:13 |
9:15 |
49.82 |
| 10km |
59:51 |
9:38 |
48.02 |
| 10M |
1:45:23 |
10:32 |
45.05 |
| Half |
2:25:18 |
11:05 |
42.88 |
| 20M |
4:00:21 |
12:01 |
41.08 |
| Mara |
5:31:22 |
12:39 |
39.73 |
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