Fri 29th Mar 2019 at 12:00pm by JCB
Run > Long Run
-
Time
1:22:18
-
Miles
8.02
-
Min/mi
10:16
-
Pacing
75%
-
WAVA
45.75
-
BPM
140
-
%MHR
82.4
-
B/mi
1438
-
Asc(m)
147
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:46(7:46/km) 136/159bpm
2) 1km - 5:57(5:57/km) 139/147bpm
3) 1km - 5:57(5:57/km) 140/146bpm
4) 1km - 6:11(6:11/km) 140/148bpm
5) 1km - 6:13(6:13/km) 136/150bpm
6) 1km - 6:19(6:19/km) 141/148bpm
7) 1km - 6:09(6:09/km) 143/153bpm
8) 1km - 6:21(6:21/km) 137/151bpm
9) 1km - 6:24(6:24/km) 143/150bpm
10) 1km - 6:47(6:47/km) 139/147bpm
11) 1km - 6:07(6:07/km) 142/145bpm
12) 1km - 6:06(6:06/km) 139/148bpm
13) 0.91km - 6:01(6:36/km) 145/152bpm
Personal plan: 12.5km easy nun. With hydration backpack.
Description: Legs heavy.
Weather: Overcast. Temperature 24.9 24.1 23.8 24.4 (feels like 18.2 18.9 18.6 19.3). Wind NNW32-43 NNW26-37 N24-30 N24-32km/h.
Summation: 201st fastest 10-16km run.
ChaseTheLadder: 4 weeks of running 🏃♂️
Total: 22.8km over 2 runs
Average Run: 11.4km ✅
Longest Run: 12.9km 🥇THIS RUN!🥇
Avg. Pace: 6m 00s/km 🔻
Avg Climb: 105m ✅
Total Climb: 209m
Avg. Time: 1h 08m ✅
Total. Time: 2h 17m
KEY:
✅ This activity is above the 4 week average or
the 4 week total has risen since the last activity
🔻 This activity is below the 4 week average or
the 4 week total has fallen since the last activity
7:46 5:57 5:57 6:11 6:13 6:19 6:09 6:21 6:24 6:47 6:07 6:06 6:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
4:14 |
4:14 |
16:55 |
138 83-156 |
2334 |
1/2 |
0.50 |
6:38 |
2:24 |
9:37 |
139 134-159 |
1337 |
1/4 |
0.75 |
8:58 |
2:20 |
9:19 |
140 134-147 |
1304 |
0/10 |
1.00 |
11:26 |
2:29 |
9:54 |
138 133-143 |
1367 |
6/1 |
1.25 |
13:45 |
2:19 |
9:15 |
139 135-143 |
1285 |
2/5 |
1.50 |
16:06 |
2:21 |
9:25 |
141 137-144 |
1329 |
2/4 |
1.75 |
18:35 |
2:28 |
9:53 |
140 134-146 |
1384 |
5/1 |
2.00 |
21:01 |
2:26 |
9:44 |
141 137-147 |
1372 |
2/4 |
2.25 |
23:26 |
2:25 |
9:42 |
139 135-146 |
1348 |
8/2 |
2.50 |
25:57 |
2:31 |
10:05 |
139 132-148 |
1401 |
6/4 |
2.75 |
28:26 |
2:29 |
9:54 |
134 131-137 |
1327 |
1/6 |
3.00 |
30:55 |
2:29 |
9:57 |
135 130-140 |
1343 |
1/7 |
3.25 |
33:32 |
2:37 |
10:28 |
146 140-150 |
1529 |
9/1 |
3.50 |
36:05 |
2:33 |
10:11 |
139 135-146 |
1416 |
7/6 |
3.75 |
38:35 |
2:30 |
9:59 |
142 134-150 |
1418 |
8/7 |
4.00 |
40:58 |
2:24 |
9:36 |
145 140-153 |
1391 |
10/8 |
4.25 |
43:35 |
2:37 |
10:27 |
139 132-146 |
1452 |
8/0 |
4.50 |
45:57 |
2:21 |
9:25 |
143 135-151 |
1348 |
7/7 |
4.75 |
48:26 |
2:30 |
9:58 |
136 132-138 |
1357 |
2/5 |
5.00 |
51:06 |
2:40 |
10:40 |
134 130-141 |
1430 |
5/7 |
5.25 |
53:33 |
2:27 |
9:46 |
140 135-143 |
1368 |
3/7 |
5.50 |
56:14 |
2:41 |
10:44 |
145 142-148 |
1555 |
8/1 |
5.75 |
59:05 |
2:52 |
11:26 |
144 138-150 |
1648 |
13/0 |
6.00 |
1:01:38 |
2:33 |
10:10 |
138 136-141 |
1403 |
3/3 |
6.25 |
1:04:22 |
2:44 |
10:56 |
137 134-139 |
1499 |
3/4 |
6.50 |
1:06:55 |
2:33 |
10:11 |
141 139-143 |
1435 |
2/2 |
6.75 |
1:09:18 |
2:24 |
9:34 |
143 140-145 |
1369 |
4/3 |
7.00 |
1:11:43 |
2:25 |
9:40 |
141 138-144 |
1364 |
2/3 |
7.25 |
1:14:10 |
2:27 |
9:49 |
138 133-145 |
1354 |
2/5 |
7.50 |
1:16:38 |
2:28 |
9:50 |
142 136-151 |
1397 |
1/8 |
7.75 |
1:19:28 |
2:50 |
11:19 |
145 139-152 |
1641 |
9/2 |
8.00 |
1:22:02 |
2:35 |
10:18 |
143 141-144 |
1474 |
4/1 |
8.02 |
1:22:18 |
16 |
10:59 |
144 144-144 |
1583 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:09 |
35.30% |
More |
800m |
4:36 |
9:16 |
40.64% |
More |
1km |
5:48 |
9:20 |
42.10% |
More |
Mile |
9:27 |
9:27 |
44.07% |
More |
5k |
30:13 |
9:43 |
46.86% |
More |
5 miles |
49:11 |
9:50 |
46.81% |
More |
10k |
1:02:09 |
10:00 |
46.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
60.18 |
5km |
26:38 |
8:34 |
53.16 |
5M |
46:55 |
9:23 |
49.08 |
10km |
1:00:45 |
9:47 |
47.31 |
10M |
1:47:00 |
10:42 |
44.37 |
Half |
2:27:31 |
11:16 |
42.24 |
20M |
4:04:01 |
12:12 |
40.46 |
Mara |
5:36:26 |
12:50 |
39.13 |
Three Things You Saw Today
1 kangaroos
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