Sun 31st Mar 2019 at 6:00pm by JCB
Run > Easy
-
Time
34:45
-
Miles
3.81
-
Min/mi
9:07
-
Pacing
94%
-
WAVA
50.24
-
BPM
141
-
%MHR
82.7
-
B/mi
1282
-
Asc(m)
92
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:06(6:06/km) 122/139bpm
2) 1km - 5:37(5:37/km) 137/151bpm
3) 1km - 5:26(5:26/km) 139/146bpm
4) 1km - 5:39(5:39/km) 144/150bpm
5) 1km - 5:48(5:48/km) 150/156bpm
6) 1km - 5:27(5:27/km) 150/157bpm
7) 0.13km - 42(5:33/km) 152/153bpm
Personal plan: 30 minute easy nun. With hydration backpack.
Description: Ankles, legs sore beforehand.
Weather: Mostly overcast. Temperature 15.3 14.8 (feels like 11.0 10.9). Wind SW19-32 SW19-32km/h.
Summation: 65th fastest 5-7km run.
ChaseTheLadder: 4 weeks of running 🏃♂️
Total: 28.9km over 3 runs
Average Run: 9.6km 🔻
Longest Run: 12.9km
Avg. Pace: 5m 55s/km ✅
Avg Climb: 85m 🔻
Total Climb: 256m
Avg. Time: 57min 🔻
Total. Time: 2h 52m
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
6:06 5:37 5:26 5:39 5:48 5:27 42
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.13 |
1:18 |
1:18 |
10:26 |
107 81-129 |
1116 |
1/2 |
| 0.25 |
2:33 |
1:14 |
9:55 |
124 121-133 |
1230 |
0/4 |
| 0.38 |
3:45 |
1:12 |
9:36 |
124 120-126 |
1190 |
2/5 |
| 0.50 |
4:57 |
1:12 |
9:35 |
124 120-128 |
1189 |
3/3 |
| 0.63 |
6:07 |
1:11 |
9:27 |
132 127-139 |
1247 |
3/2 |
| 0.75 |
7:18 |
1:10 |
9:23 |
133 130-135 |
1249 |
2/3 |
| 0.88 |
8:29 |
1:11 |
9:28 |
140 128-151 |
1326 |
10/2 |
| 1.00 |
9:30 |
1:01 |
8:10 |
145 141-149 |
1184 |
2/9 |
| 1.13 |
10:38 |
1:08 |
9:05 |
136 134-137 |
1234 |
2/4 |
| 1.25 |
11:44 |
1:06 |
8:47 |
131 129-133 |
1150 |
0/8 |
| 1.38 |
12:51 |
1:07 |
8:53 |
135 131-138 |
1199 |
3/1 |
| 1.50 |
13:58 |
1:07 |
8:56 |
138 136-139 |
1233 |
2/3 |
| 1.63 |
15:02 |
1:05 |
8:37 |
142 137-146 |
1223 |
3/1 |
| 1.75 |
16:08 |
1:06 |
8:46 |
143 140-145 |
1253 |
2/3 |
| 1.88 |
17:12 |
1:05 |
8:36 |
140 135-145 |
1205 |
0/8 |
| 2.00 |
18:19 |
1:06 |
8:52 |
137 135-139 |
1214 |
1/3 |
| 2.13 |
19:30 |
1:11 |
9:25 |
140 136-147 |
1318 |
5/0 |
| 2.25 |
20:39 |
1:09 |
9:16 |
149 147-150 |
1381 |
3/2 |
| 2.38 |
21:46 |
1:07 |
8:53 |
147 146-148 |
1305 |
6/4 |
| 2.50 |
22:55 |
1:10 |
9:17 |
149 145-150 |
1383 |
4/1 |
| 2.63 |
24:06 |
1:11 |
9:26 |
154 150-156 |
1454 |
6/1 |
| 2.75 |
25:15 |
1:09 |
9:10 |
152 146-154 |
1393 |
3/3 |
| 2.88 |
26:21 |
1:06 |
8:50 |
146 142-150 |
1289 |
3/5 |
| 3.00 |
27:30 |
1:09 |
9:13 |
148 145-152 |
1364 |
6/3 |
| 3.13 |
28:42 |
1:12 |
9:34 |
153 150-154 |
1464 |
2/2 |
| 3.25 |
29:48 |
1:06 |
8:46 |
146 144-150 |
1279 |
1/3 |
| 3.38 |
30:54 |
1:06 |
8:51 |
149 144-153 |
1318 |
4/2 |
| 3.50 |
32:01 |
1:07 |
8:54 |
154 151-157 |
1371 |
0/3 |
| 3.63 |
33:07 |
1:06 |
8:47 |
151 149-152 |
1327 |
2/1 |
| 3.75 |
34:13 |
1:07 |
8:53 |
153 151-155 |
1359 |
4/1 |
| 3.81 |
34:45 |
32 |
9:21 |
152 151-153 |
1422 |
1/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:09 |
8:37 |
37.48% |
More |
| 800m |
4:19 |
8:41 |
43.33% |
More |
| 1km |
5:26 |
8:45 |
44.94% |
More |
| Mile |
8:43 |
8:43 |
47.71% |
More |
| 5k |
27:55 |
8:59 |
50.70% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:05 |
7:05 |
58.77 |
| 5km |
27:16 |
8:47 |
51.93 |
| 5M |
48:01 |
9:36 |
47.95 |
| 10km |
1:02:10 |
10:00 |
46.23 |
| 10M |
1:49:30 |
10:57 |
43.35 |
| Half |
2:30:58 |
11:31 |
41.27 |
| 20M |
4:09:42 |
12:29 |
39.54 |
| Mara |
5:44:17 |
13:08 |
38.24 |
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