Mon 10th Jun 2019 at 7:00am by JCB
Run > Long Run
- drizzle
-
Time
1:33:52
-
Miles
11.05
-
Min/mi
8:30
-
Pacing
91%
-
WAVA
56.17
-
Cals
970
-
BPM
133
-
%MHR
78.2
-
B/mi
1129
-
Asc(m)
176
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 17.79km - 1:33:52(5:17/km) 970cal
First part of long run... the part before 9am.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:38 |
4:38 |
9:15 |
112 78-132 |
1036 |
4/6 |
1.00 |
8:52 |
4:14 |
8:29 |
129 119-138 |
1094 |
2/7 |
1.50 |
12:36 |
3:44 |
7:27 |
134 126-144 |
999 |
7/9 |
2.00 |
16:44 |
4:08 |
8:17 |
138 133-144 |
1143 |
7/5 |
2.50 |
20:52 |
4:08 |
8:16 |
135 125-140 |
1115 |
3/11 |
3.00 |
24:58 |
4:06 |
8:12 |
139 134-142 |
1140 |
9/5 |
3.50 |
28:57 |
3:59 |
7:58 |
136 131-143 |
1084 |
14/15 |
4.00 |
32:52 |
3:55 |
7:49 |
136 134-139 |
1063 |
9/14 |
4.50 |
36:53 |
4:02 |
8:03 |
137 126-152 |
1104 |
20/7 |
5.00 |
40:57 |
4:04 |
8:08 |
138 129-153 |
1123 |
2/15 |
5.50 |
44:58 |
4:00 |
8:01 |
140 135-144 |
1122 |
7/3 |
6.00 |
49:24 |
4:26 |
8:51 |
139 134-146 |
1231 |
10/5 |
6.50 |
53:42 |
4:19 |
8:38 |
135 129-139 |
1165 |
6/2 |
7.00 |
58:12 |
4:29 |
8:59 |
135 130-139 |
1212 |
5/5 |
7.50 |
1:02:23 |
4:11 |
8:22 |
133 129-141 |
1113 |
7/16 |
8.00 |
1:06:18 |
3:55 |
7:50 |
130 127-141 |
1018 |
4/9 |
8.50 |
1:10:45 |
4:27 |
8:54 |
136 132-140 |
1210 |
15/2 |
9.00 |
1:15:06 |
4:21 |
8:43 |
133 130-138 |
1159 |
7/7 |
9.50 |
1:19:25 |
4:19 |
8:38 |
130 124-135 |
1122 |
5/8 |
10.00 |
1:23:54 |
4:29 |
8:58 |
130 124-137 |
1166 |
11/9 |
10.50 |
1:28:26 |
4:32 |
9:05 |
128 125-131 |
1162 |
12/13 |
11.00 |
1:33:17 |
4:51 |
9:42 |
129 125-133 |
1251 |
4/15 |
11.06 |
1:33:52 |
35 |
10:09 |
130 130-131 |
1320 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
44.06% |
More |
800m |
3:42 |
7:27 |
50.55% |
More |
1km |
4:41 |
7:32 |
52.15% |
More |
Mile |
7:45 |
7:45 |
53.69% |
More |
5k |
24:48 |
7:59 |
57.10% |
More |
5 miles |
40:15 |
8:03 |
57.21% |
More |
10k |
50:42 |
8:10 |
56.68% |
More |
10 miles |
1:23:27 |
8:21 |
56.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:23 |
5:23 |
77.32 |
5km |
20:45 |
6:41 |
68.23 |
5M |
36:33 |
7:19 |
63.00 |
10km |
47:20 |
7:37 |
60.72 |
10M |
1:23:21 |
8:20 |
56.95 |
Half |
1:54:56 |
8:46 |
54.21 |
20M |
3:10:06 |
9:30 |
51.93 |
Mara |
4:22:06 |
10:00 |
50.23 |
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