Sun 2nd Jun 2019 at 5:00am by Rrunner
Run > Long Run
- Amazing
- warm
-
Time
1:01:06
-
Miles
7.46
-
Min/mi
8:11
-
Pacing
94%
-
WAVA
54.35
-
Stride(cm)
121
-
Cals
738
-
Cadence
163
-
BPM
140
-
%MHR
75.4
-
B/mi
1143
-
Asc(m)
101
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Taper time. Shorter long run this morning as I prepare for Wednesday's race. Felt really good all the way round. Looking forward to the race!
Split Summary
===
1) 1km - 5:21(5:21/km) 128/137bpm 61cal 11.22/12.26kmph
2) 1km - 5:08(5:08/km) 137/144bpm 64cal 11.67/11.92kmph
3) 1km - 5:10(5:10/km) 138/146bpm 64cal 11.6/12.12kmph
4) 1km - 5:13(5:13/km) 138/143bpm 63cal 11.49/11.92kmph
5) 1km - 5:06(5:06/km) 141/147bpm 64cal 11.78/12.36kmph
6) 1km - 5:05(5:05/km) 143/149bpm 64cal 11.82/12.19kmph
7) 1km - 5:04(5:04/km) 138/142bpm 57cal 11.83/12.39kmph
8) 1km - 5:22(5:22/km) 145/158bpm 68cal 11.18/11.92kmph
9) 1km - 4:57(4:57/km) 143/149bpm 60cal 12.12/12.7kmph
10) 1km - 4:58(4:58/km) 143/146bpm 58cal 12.07/12.16kmph
11) 1km - 4:56(4:56/km) 142/146bpm 57cal 12.18/12.5kmph
12) 0.97km - 4:46(4:56/km) 145/150bpm 58cal 12.16/12.53kmph
5:21 5:08 5:10 5:13 5:06 5:05 5:04 5:22 4:57 4:58 4:56 4:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:08 |
2:08 |
8:31 |
117 83-135 |
997 |
166 122-172 |
3/2 |
0.50 |
4:17 |
2:10 |
8:39 |
132 129-134 |
1142 |
164 162-166 |
4/1 |
0.75 |
6:23 |
2:06 |
8:22 |
135 134-137 |
1130 |
165 164-168 |
3/0 |
1.00 |
8:25 |
2:02 |
8:08 |
136 134-141 |
1106 |
165 162-166 |
3/1 |
1.25 |
10:33 |
2:08 |
8:31 |
139 136-143 |
1185 |
163 160-168 |
2/1 |
1.50 |
12:41 |
2:08 |
8:33 |
141 137-146 |
1206 |
162 160-164 |
8/0 |
1.75 |
14:44 |
2:03 |
8:10 |
134 131-138 |
1095 |
161 160-164 |
0/7 |
2.00 |
16:50 |
2:06 |
8:23 |
137 134-141 |
1148 |
162 160-164 |
3/6 |
2.25 |
18:53 |
2:03 |
8:14 |
138 135-139 |
1136 |
162 160-164 |
5/3 |
2.50 |
21:01 |
2:08 |
8:32 |
138 136-140 |
1178 |
163 160-164 |
5/3 |
2.75 |
23:02 |
2:01 |
8:04 |
138 137-140 |
1114 |
162 160-168 |
6/7 |
3.00 |
25:08 |
2:06 |
8:24 |
143 138-147 |
1200 |
162 160-164 |
12/1 |
3.25 |
27:10 |
2:02 |
8:09 |
142 138-146 |
1156 |
162 160-164 |
0/3 |
3.50 |
29:12 |
2:01 |
8:05 |
146 143-148 |
1181 |
163 158-166 |
5/2 |
3.75 |
31:13 |
2:02 |
8:06 |
140 136-145 |
1134 |
162 160-164 |
0/6 |
4.00 |
33:12 |
1:59 |
7:56 |
137 134-139 |
1088 |
163 160-166 |
0/8 |
4.25 |
35:13 |
2:00 |
8:02 |
139 136-142 |
1116 |
162 158-164 |
1/5 |
4.50 |
37:21 |
2:09 |
8:35 |
141 137-145 |
1209 |
162 158-164 |
8/12 |
4.75 |
39:27 |
2:06 |
8:24 |
149 143-157 |
1252 |
162 160-164 |
12/2 |
5.00 |
41:44 |
2:17 |
9:08 |
144 140-147 |
1314 |
161 158-166 |
9/0 |
5.25 |
43:45 |
2:01 |
8:03 |
146 141-148 |
1176 |
161 158-164 |
3/2 |
5.50 |
45:41 |
1:56 |
7:42 |
140 135-145 |
1079 |
161 158-164 |
0/9 |
5.75 |
47:41 |
2:00 |
8:02 |
143 140-145 |
1149 |
163 160-164 |
1/2 |
6.00 |
49:40 |
1:59 |
7:56 |
142 140-145 |
1126 |
163 162-164 |
0/4 |
6.25 |
51:41 |
2:01 |
8:02 |
143 140-146 |
1150 |
163 160-164 |
0/4 |
6.50 |
53:38 |
1:57 |
7:50 |
142 139-144 |
1111 |
163 162-164 |
0/3 |
6.75 |
55:39 |
2:01 |
8:05 |
143 140-145 |
1157 |
164 162-166 |
1/1 |
7.00 |
57:39 |
1:59 |
7:57 |
144 141-147 |
1145 |
162 160-166 |
3/0 |
7.25 |
59:39 |
2:01 |
8:03 |
145 142-148 |
1168 |
162 160-164 |
3/1 |
7.43 |
1:01:07 |
1:28 |
7:53 |
146 142-150 |
1152 |
163 160-166 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:32 |
41.06% |
More |
800m |
3:53 |
7:49 |
45.64% |
More |
1km |
4:52 |
7:49 |
47.70% |
More |
Mile |
7:55 |
7:55 |
50.34% |
More |
5k |
25:11 |
8:06 |
53.74% |
More |
5 miles |
40:39 |
8:08 |
54.03% |
More |
10k |
50:50 |
8:11 |
53.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
56.34 |
5km |
23:52 |
7:41 |
56.70 |
5M |
39:46 |
7:57 |
55.24 |
10km |
50:13 |
8:05 |
54.56 |
10M |
1:23:41 |
8:22 |
54.04 |
Half |
1:51:49 |
8:32 |
53.06 |
20M |
2:56:07 |
8:48 |
53.39 |
Mara |
3:55:19 |
8:59 |
53.28 |
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