Fri 8th Feb 2019 at 9:00am by JCB
Run > Steady-State
-
Time
38:05
-
Miles
4.49
-
Min/mi
8:29
-
Pacing
93%
-
WAVA
54.25
-
BPM
146
-
%MHR
85.6
-
B/mi
1235
-
Asc(m)
104
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:40(5:40/km) 128/149bpm
2) 1km - 5:14(5:14/km) 148/154bpm
3) 1km - 5:13(5:13/km) 148/151bpm
4) 1km - 5:10(5:10/km) 148/155bpm
5) 1km - 4:56(4:56/km) 147/152bpm
6) 1km - 5:08(5:08/km) 146/150bpm
7) 1km - 5:28(5:28/km) 152/156bpm
8) 0.23km - 1:16(5:24/km) 152/156bpm
Personal plan: 30min run. Hydration backpack.
Description: Bit of right calf tightness to begin with, then disappeared after about 500m.
Weather: Overcast. Temperature 20.1 20.4 (feels like 18.7 18.6). Wind WSW11-22 W15-24km/h.
Summation: Pulse at end 149. 17th fastest 6-8km run.
5:40 5:14 5:13 5:10 4:56 5:08 5:28 1:16
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.13 |
1:09 |
1:09 |
9:11 |
102 81-118 |
937 |
0/4 |
| 0.25 |
2:19 |
1:10 |
9:22 |
134 120-149 |
1256 |
2/4 |
| 0.38 |
3:26 |
1:07 |
8:57 |
135 130-138 |
1208 |
2/3 |
| 0.50 |
4:34 |
1:08 |
9:01 |
135 133-139 |
1218 |
2/4 |
| 0.63 |
5:38 |
1:04 |
8:33 |
136 133-137 |
1162 |
2/2 |
| 0.75 |
6:47 |
1:09 |
9:08 |
143 136-146 |
1307 |
5/2 |
| 0.88 |
7:51 |
1:05 |
8:37 |
148 145-153 |
1276 |
7/1 |
| 1.00 |
8:54 |
1:03 |
8:25 |
150 148-154 |
1262 |
4/2 |
| 1.13 |
9:57 |
1:03 |
8:23 |
151 149-153 |
1267 |
2/2 |
| 1.25 |
10:58 |
1:00 |
8:03 |
148 145-150 |
1192 |
4/1 |
| 1.38 |
11:58 |
1:00 |
8:01 |
149 146-151 |
1195 |
5/5 |
| 1.50 |
13:02 |
1:04 |
8:35 |
148 147-150 |
1269 |
2/3 |
| 1.63 |
14:09 |
1:07 |
8:55 |
146 143-149 |
1302 |
5/3 |
| 1.75 |
15:10 |
1:01 |
8:10 |
148 146-151 |
1208 |
2/1 |
| 1.88 |
16:09 |
59 |
7:54 |
147 146-149 |
1162 |
1/4 |
| 2.00 |
17:04 |
55 |
7:20 |
147 144-148 |
1078 |
0/7 |
| 2.13 |
18:07 |
1:03 |
8:23 |
142 140-144 |
1191 |
2/4 |
| 2.25 |
19:13 |
1:05 |
8:42 |
151 144-155 |
1314 |
6/1 |
| 2.38 |
20:23 |
1:10 |
9:20 |
151 148-154 |
1409 |
4/1 |
| 2.50 |
21:23 |
1:00 |
8:04 |
153 150-155 |
1233 |
0/5 |
| 2.63 |
22:19 |
55 |
7:24 |
149 146-152 |
1102 |
0/3 |
| 2.75 |
23:16 |
58 |
7:43 |
145 142-146 |
1119 |
2/4 |
| 2.88 |
24:17 |
1:00 |
8:01 |
148 146-150 |
1187 |
2/2 |
| 3.00 |
25:17 |
1:01 |
8:06 |
147 146-148 |
1192 |
2/2 |
| 3.13 |
26:21 |
1:03 |
8:25 |
147 146-149 |
1238 |
2/2 |
| 3.25 |
27:22 |
1:01 |
8:08 |
147 146-148 |
1196 |
3/3 |
| 3.38 |
28:24 |
1:02 |
8:17 |
145 141-148 |
1200 |
0/6 |
| 3.50 |
29:27 |
1:03 |
8:27 |
145 142-150 |
1226 |
3/1 |
| 3.63 |
30:28 |
1:01 |
8:09 |
147 146-149 |
1197 |
2/2 |
| 3.75 |
31:32 |
1:04 |
8:28 |
148 146-149 |
1254 |
3/2 |
| 3.88 |
32:35 |
1:03 |
8:28 |
151 149-153 |
1277 |
5/0 |
| 4.00 |
33:40 |
1:05 |
8:43 |
152 147-155 |
1325 |
3/2 |
| 4.13 |
34:50 |
1:09 |
9:16 |
149 148-151 |
1380 |
5/1 |
| 4.25 |
35:54 |
1:04 |
8:36 |
153 149-156 |
1315 |
8/2 |
| 4.38 |
37:01 |
1:07 |
8:55 |
155 154-156 |
1381 |
3/2 |
| 4.50 |
38:05 |
1:04 |
8:50 |
151 148-156 |
1334 |
2/6 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:52 |
7:30 |
43.04% |
More |
| 800m |
3:50 |
7:43 |
48.81% |
More |
| 1km |
4:51 |
7:49 |
50.29% |
More |
| Mile |
7:59 |
7:59 |
52.17% |
More |
| 5k |
25:37 |
8:15 |
55.27% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:23 |
6:23 |
65.21 |
| 5km |
24:35 |
7:55 |
57.59 |
| 5M |
43:17 |
8:39 |
53.20 |
| 10km |
56:03 |
9:01 |
51.27 |
| 10M |
1:38:42 |
9:52 |
48.10 |
| Half |
2:16:05 |
10:23 |
45.78 |
| 20M |
3:45:06 |
11:15 |
43.86 |
| Mara |
5:10:21 |
11:51 |
42.42 |
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