Thu 4th Apr 2019 at 5:00pm by JCB
Run > Medium Long Run
-
Time
59:25
-
Miles
6.36
-
Min/mi
9:21
-
Pacing
92%
-
WAVA
49.55
-
BPM
144
-
%MHR
84.6
-
B/mi
1343
-
Asc(m)
126
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 5:55(5:55/km) 141/191bpm
2) 1km - 5:31(5:31/km) 154/182bpm
3) 1km - 5:31(5:31/km) 140/154bpm
4) 1km - 5:33(5:33/km) 141/146bpm
5) 1km - 5:45(5:45/km) 144/156bpm
6) 1km - 5:42(5:42/km) 144/150bpm
7) 1km - 6:03(6:03/km) 140/146bpm
8) 1km - 6:04(6:04/km) 148/155bpm
9) 1km - 5:54(5:54/km) 144/158bpm
10) 1km - 6:04(6:04/km) 142/150bpm
11) 0.23km - 1:23(6:02/km) 141/143bpm
Personal plan: 10km easy nun. Sans hydration backpack.
Description: Road, beach, trail running.
Weather: Sunny. Temperature 20.8 20.2 19.4 (feels like 17.0 16.1 14.8). Wind ENE26-32 ENE28-32 ENE30-35km/h.
Summation: 118th fastest 8-12km run.
ChaseTheLadder: 4 weeks of running 🏃♂️
Total: 39.2km over 4 runs
Average Run: 9.8km ✅
Longest Run: 12.9km
Avg. Pace: 5m 53s/km ✅
Avg Climb: 90m ✅
Total Climb: 361m
Total PRs: 1 (This Run: 1)
Avg. Time: 58min ✅
Total. Time: 3h 51m
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
5:55 5:31 5:31 5:33 5:45 5:42 6:03 6:04 5:54 6:04 1:23
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:26 |
2:26 |
9:45 |
127 81-174 |
1237 |
0/3 |
| 0.50 |
4:44 |
2:18 |
9:11 |
160 133-191 |
1468 |
5/4 |
| 0.75 |
7:07 |
2:23 |
9:31 |
144 131-182 |
1371 |
2/11 |
| 1.00 |
9:22 |
2:15 |
9:00 |
150 137-178 |
1351 |
10/2 |
| 1.25 |
11:26 |
2:05 |
8:18 |
158 142-176 |
1313 |
3/7 |
| 1.50 |
13:41 |
2:15 |
8:59 |
145 138-153 |
1303 |
8/12 |
| 1.75 |
15:55 |
2:14 |
8:56 |
137 133-141 |
1224 |
1/9 |
| 2.00 |
18:07 |
2:12 |
8:48 |
139 134-145 |
1224 |
2/8 |
| 2.25 |
20:21 |
2:14 |
8:57 |
139 132-145 |
1243 |
2/3 |
| 2.50 |
22:38 |
2:17 |
9:07 |
142 139-146 |
1294 |
1/7 |
| 2.75 |
25:01 |
2:23 |
9:32 |
145 140-152 |
1383 |
13/2 |
| 3.00 |
27:15 |
2:14 |
8:58 |
145 139-156 |
1300 |
3/3 |
| 3.25 |
29:28 |
2:13 |
8:52 |
143 138-148 |
1267 |
7/2 |
| 3.50 |
31:48 |
2:20 |
9:19 |
147 145-150 |
1368 |
8/3 |
| 3.75 |
34:05 |
2:17 |
9:08 |
139 133-146 |
1269 |
0/18 |
| 4.00 |
36:23 |
2:18 |
9:11 |
139 137-141 |
1276 |
0/0 |
| 4.25 |
38:45 |
2:22 |
9:28 |
141 139-144 |
1335 |
0/0 |
| 4.50 |
41:25 |
2:40 |
10:40 |
146 139-152 |
1556 |
13/2 |
| 4.75 |
43:48 |
2:23 |
9:33 |
144 140-150 |
1376 |
8/5 |
| 5.00 |
46:21 |
2:33 |
10:12 |
153 149-158 |
1560 |
15/0 |
| 5.25 |
48:42 |
2:21 |
9:25 |
144 139-155 |
1356 |
3/8 |
| 5.50 |
51:02 |
2:20 |
9:20 |
142 139-146 |
1325 |
3/4 |
| 5.75 |
53:29 |
2:27 |
9:47 |
144 142-146 |
1408 |
5/1 |
| 6.00 |
55:56 |
2:27 |
9:48 |
142 138-150 |
1392 |
4/3 |
| 6.25 |
58:20 |
2:24 |
9:38 |
140 136-142 |
1349 |
3/2 |
| 6.36 |
59:25 |
1:05 |
10:10 |
141 140-143 |
1434 |
1/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:15 |
39.18% |
More |
| 800m |
4:16 |
8:35 |
43.86% |
More |
| 1km |
5:24 |
8:41 |
45.23% |
More |
| Mile |
8:45 |
8:45 |
47.53% |
More |
| 5k |
27:55 |
8:59 |
50.70% |
More |
| 5 miles |
46:14 |
9:15 |
49.80% |
More |
| 10k |
57:55 |
9:19 |
49.63% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:35 |
6:35 |
63.23 |
| 5km |
25:21 |
8:10 |
55.85 |
| 5M |
44:38 |
8:56 |
51.59 |
| 10km |
57:48 |
9:18 |
49.72 |
| 10M |
1:41:47 |
10:11 |
46.64 |
| Half |
2:20:20 |
10:43 |
44.40 |
| 20M |
3:52:07 |
11:36 |
42.53 |
| Mara |
5:20:02 |
12:13 |
41.13 |
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