Fri 19th Apr 2019 at 7:00am by JCB
Run > Medium Long Run
-
Time
1:36:08
-
Miles
10.31
-
Min/mi
9:19
-
Pacing
77%
-
WAVA
50.98
-
BPM
134
-
%MHR
78.8
-
B/mi
1250
-
Asc(m)
184
-
Hillscore
8
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:15(6:15/km) 120/126bpm
2) 1km - 5:43(5:43/km) 128/135bpm
3) 1km - 5:48(5:48/km) 134/149bpm
4) 1km - 5:22(5:22/km) 135/140bpm
5) 1km - 5:02(5:02/km) 136/146bpm
6) 1km - 5:49(5:49/km) 135/154bpm
7) 1km - 5:40(5:40/km) 132/135bpm
8) 1km - 5:41(5:41/km) 140/151bpm
9) 1km - 5:38(5:38/km) 137/143bpm
10) 1km - 5:36(5:36/km) 140/144bpm
11) 1km - 5:58(5:58/km) 137/141bpm
12) 1km - 6:04(6:04/km) 141/149bpm
13) 1km - 6:01(6:01/km) 135/141bpm
14) 1km - 6:08(6:08/km) 132/139bpm
15) 1km - 5:48(5:48/km) 133/139bpm
16) 1km - 5:52(5:52/km) 130/134bpm
17) 0.59km - 3:43(6:21/km) 135/141bpm
Personal plan: 90 minute, collecting fetchpoint bug, some WSW running. Sans hydration pack.
Description: Road, gravel, trail, field and sandy beach running. Cobbled together, missing one small segment of 100m, heart rate lower than actual as it is from optical sensor. Ran fast up a steep, short hill.
Weather (0730 0800 0830 0900 0930): Sunny. Temperature 13.8 14.4 15.0 16.0 17.2 (feels like 8.7 9.3 9.9 11.3 12.7). Wind ESE26-30 SE26-32 ESE26-30 ESE24-30 ESE24-30km/h.
Summation: ?? fastest 12-20km run.
ChaseTheLadder: 4 weeks of running 🏃♂️
Total: 147.2km over 15 runs
Streak: 2 days ✅
Average Run: 9.8km ✅
Longest Run: 16.6km 🥇THIS RUN!🥇
Avg. Pace: 5m 48s/km ✅
Avg Climb: 92m ✅
Total Climb: 1,376m
Total PRs: 9 (This Run: 3)
Avg. Time: 57min ✅
Total. Time: 14h 15m
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
Streak is consecutive days with 15+ mins running (per activity)
6:15 5:43 5:48 5:22 5:02 5:49 5:40 5:41 5:38 5:36 5:58 6:04 6:01 6:08 5:48 5:52 3:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
5:02 |
5:02 |
10:04 |
118 75-126 |
1189 |
5/9 |
1.00 |
9:46 |
4:44 |
9:27 |
126 123-135 |
1192 |
1/9 |
1.50 |
14:23 |
4:38 |
9:15 |
131 123-149 |
1212 |
13/16 |
2.00 |
19:01 |
4:37 |
9:14 |
135 132-138 |
1247 |
13/4 |
2.50 |
23:14 |
4:14 |
8:28 |
135 128-140 |
1142 |
6/10 |
3.00 |
27:32 |
4:17 |
8:34 |
136 133-138 |
1166 |
5/20 |
3.50 |
31:45 |
4:14 |
8:28 |
136 128-154 |
1151 |
25/14 |
4.00 |
36:28 |
4:42 |
9:24 |
133 129-138 |
1250 |
17/12 |
4.50 |
40:58 |
4:31 |
9:02 |
133 127-139 |
1200 |
2/12 |
5.00 |
45:35 |
4:37 |
9:14 |
141 136-151 |
1302 |
12/8 |
5.50 |
50:11 |
4:36 |
9:11 |
137 131-141 |
1259 |
12/5 |
6.00 |
54:36 |
4:25 |
8:50 |
140 137-144 |
1238 |
8/7 |
6.50 |
59:07 |
4:31 |
9:01 |
138 135-143 |
1244 |
3/12 |
7.00 |
1:04:06 |
4:59 |
9:58 |
136 132-139 |
1356 |
0/13 |
7.50 |
1:09:00 |
4:54 |
9:47 |
141 134-149 |
1380 |
1/0 |
8.00 |
1:13:52 |
4:52 |
9:44 |
135 129-141 |
1315 |
10/6 |
8.50 |
1:18:46 |
4:54 |
9:49 |
132 124-137 |
1295 |
17/3 |
9.00 |
1:23:38 |
4:51 |
9:43 |
133 127-139 |
1292 |
16/3 |
9.50 |
1:28:15 |
4:37 |
9:14 |
133 129-139 |
1229 |
4/5 |
10.00 |
1:32:56 |
4:41 |
9:22 |
131 121-139 |
1228 |
4/8 |
10.31 |
1:36:08 |
3:12 |
10:28 |
134 130-141 |
1403 |
3/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
1km |
4:27 |
7:09 |
54.94% |
More |
Mile |
8:09 |
8:09 |
51.09% |
More |
5k |
27:25 |
8:50 |
51.63% |
More |
5 miles |
44:41 |
8:56 |
51.54% |
More |
10k |
56:06 |
9:02 |
51.23% |
More |
10 miles |
1:32:37 |
9:16 |
51.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
69.38 |
5km |
23:05 |
7:26 |
61.34 |
5M |
40:39 |
8:08 |
56.65 |
10km |
52:38 |
8:28 |
54.60 |
10M |
1:32:42 |
9:16 |
51.21 |
Half |
2:07:49 |
9:45 |
48.74 |
20M |
3:31:25 |
10:34 |
46.70 |
Mara |
4:51:29 |
11:08 |
45.16 |
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