Sun 17th Feb 2019 at 11:00am by Hawkins
Run > Progressive
-
Time
1:23:30
-
Miles
10.01
-
Min/mi
8:20
-
Pacing
91%
-
WAVA
53.84
-
Stride(cm)
110
-
Cals
1044
-
Cadence
176
-
BPM
150
-
%MHR
72.2
-
B/mi
1252
-
Surface
Mixed
Notes & Comments
My best run of 2019 so far. I protected the dodgy foot by running 6 miles on trails, and then built up to a swift conclusion, partly putting to bed the horrors of the Ferriby 10.
Split Summary
===
1) 1m - 8:33(8:33/m) 139/152bpm 103cal 7.02/7.28mph
2) 1m - 8:29(8:29/m) 145/153bpm 105cal 7.07/7.24mph
3) 1m - 8:45(8:45/m) 146/161bpm 106cal 6.86/7.24mph
4) 1m - 8:32(8:32/m) 149/159bpm 106cal 7.03/7.33mph
5) 1m - 8:28(8:28/m) 148/157bpm 97cal 7.08/7.66mph
6) 1m - 8:18(8:18/m) 151/164bpm 100cal 7.23/7.66mph
7) 1m - 8:15(8:15/m) 155/170bpm 104cal 7.27/7.53mph
8) 1m - 8:10(8:10/m) 156/162bpm 103cal 7.34/7.76mph
9) 1m - 8:02(8:02/m) 161/171bpm 109cal 7.46/7.72mph
10) 1m - 7:51(7:51/m) 164/175bpm 110cal 7.64/8.01mph
11) 0.01m - 7(7:18/m) 173/173bpm 1cal 8.23/7.85mph
8:33 8:29 8:45 8:32 8:28 8:18 8:15 8:10 8:02 7:51 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:18 |
4:18 |
8:36 |
132 87-147 |
1135 |
167 160-170 |
1.00 |
8:32 |
4:14 |
8:29 |
139 102-151 |
1179 |
172 168-176 |
1.50 |
12:47 |
4:14 |
8:29 |
145 139-149 |
1230 |
174 170-176 |
2.00 |
17:02 |
4:15 |
8:29 |
145 141-153 |
1231 |
174 170-178 |
2.50 |
21:18 |
4:17 |
8:33 |
145 141-150 |
1240 |
174 172-178 |
3.00 |
25:47 |
4:28 |
8:57 |
147 140-161 |
1315 |
174 164-178 |
3.50 |
30:02 |
4:15 |
8:30 |
151 145-159 |
1285 |
175 172-180 |
4.00 |
34:19 |
4:17 |
8:34 |
147 145-150 |
1259 |
176 170-178 |
4.50 |
39:05 |
4:47 +19
|
9:33 |
146 139-151 |
1395 |
173 156-178 |
5.00 |
43:06 |
4:01 |
8:02 |
149 139-157 |
1196 |
177 174-182 |
5.50 |
47:13 |
4:07 |
8:14 |
151 146-164 |
1243 |
176 174-180 |
6.00 |
51:24 |
4:11 |
8:21 |
152 148-156 |
1270 |
177 174-178 |
6.50 |
55:30 |
4:06 |
8:12 |
152 146-156 |
1245 |
177 172-180 |
7.00 |
59:39 |
4:09 |
8:18 |
157 151-170 |
1304 |
175 166-180 |
7.50 |
1:03:45 |
4:06 |
8:11 |
154 151-158 |
1261 |
179 176-182 |
8.00 |
1:07:49 |
4:05 |
8:09 |
157 152-162 |
1280 |
177 172-180 |
8.50 |
1:11:49 |
4:00 |
8:00 |
159 155-164 |
1273 |
180 176-184 |
9.00 |
1:15:52 |
4:02 |
8:05 |
163 157-171 |
1316 |
182 176-186 |
9.50 |
1:19:49 |
3:58 |
7:56 |
163 158-168 |
1292 |
184 178-188 |
10.00 |
1:23:42 |
3:53 |
7:46 |
165 157-175 |
1282 |
181 176-184 |
10.01 |
1:23:49 |
7 |
7:20 |
173 173-173 |
1270 |
182 182-182 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:37 |
40.35% |
More |
800m |
3:50 |
7:44 |
45.72% |
More |
1km |
4:47 |
7:42 |
48.05% |
More |
Mile |
7:49 |
7:49 |
50.56% |
More |
5k |
24:53 |
8:01 |
53.99% |
More |
5 miles |
40:35 |
8:07 |
53.72% |
More |
10k |
51:11 |
8:14 |
53.15% |
More |
10 miles |
1:23:40 |
8:22 |
53.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:28 |
6:28 |
61.12 |
5km |
22:47 |
7:20 |
58.96 |
5M |
38:39 |
7:44 |
56.41 |
10km |
49:11 |
7:55 |
55.31 |
10M |
1:23:24 |
8:20 |
53.85 |
Half |
1:52:33 |
8:35 |
52.36 |
20M |
3:00:02 |
9:00 |
51.87 |
Mara |
4:02:57 |
9:16 |
51.25 |
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