Sun 4th Aug 2019 at 6:00am by ascoey
Run > Medium Long Run
-
Time
2:00:07
-
Miles
11.41
-
Min/mi
10:32
-
Pacing
93%
-
WAVA
45.74
-
Stride(cm)
94
-
Cals
1512
-
Cadence
163
-
BPM
118
-
%MHR
69.8
-
B/mi
1242
-
Asc(m)
204
-
Hillscore
14
-
Surface
Road
Notes & Comments
P&D programme has 12 miles for week 1. Happy with this and could have gone on but drowning in sweat!
A really good steady pace and 60-90 seconds slower than target marathon pace.
Calves are tight and left one was a little tingly during the run. Worth watching out for and upping the rolling. Next run is Tuesday - 8 miles with 8x100 metre strides.
Split Summary
===
1) 11.41m - 2:00:07(10:32/m) 118/137bpm 1512cal 5.7/6.43mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:39 |
5:39 +16
|
11:17 |
107 58-136 |
1208 |
159 118-168 |
18/0 |
1.00 |
10:48 |
5:10 |
10:20 |
111 104-120 |
1146 |
162 158-174 |
2/14 |
1.50 |
16:02 |
5:13 |
10:26 |
112 104-119 |
1169 |
162 158-168 |
7/10 |
2.00 |
21:21 |
5:19 |
10:39 |
115 105-123 |
1224 |
162 156-174 |
12/11 |
2.50 |
26:33 |
5:12 |
10:24 |
109 106-114 |
1134 |
161 156-168 |
1/25 |
3.00 |
31:48 |
5:16 |
10:31 |
115 110-119 |
1209 |
163 158-172 |
5/9 |
3.50 |
37:12 |
5:23 |
10:47 |
113 108-119 |
1218 |
162 156-170 |
6/16 |
4.00 |
42:25 |
5:13 |
10:26 |
115 112-118 |
1200 |
163 158-172 |
2/5 |
4.50 |
47:47 |
5:22 +7
|
10:45 |
116 110-121 |
1247 |
164 158-174 |
5/4 |
5.00 |
53:06 |
5:19 |
10:38 |
117 113-121 |
1244 |
162 158-172 |
6/7 |
5.50 |
58:59 |
5:53 +26
|
11:45 |
121 110-128 |
1422 |
162 158-170 |
17/1 |
6.00 |
1:04:07 |
5:08 |
10:17 |
118 109-128 |
1213 |
165 160-174 |
8/15 |
6.50 |
1:09:19 |
5:12 |
10:24 |
121 118-124 |
1258 |
164 160-174 |
15/4 |
7.00 |
1:14:28 |
5:08 |
10:17 |
116 108-120 |
1193 |
164 160-172 |
2/17 |
7.50 |
1:19:36 |
5:08 |
10:17 |
119 115-123 |
1224 |
164 160-174 |
6/5 |
8.00 |
1:24:54 |
5:18 |
10:36 |
121 115-125 |
1282 |
164 160-172 |
10/4 |
8.50 |
1:30:15 |
5:21 |
10:42 |
122 114-128 |
1306 |
164 160-172 |
12/16 |
9.00 |
1:35:29 |
5:14 |
10:28 |
119 114-122 |
1246 |
164 160-172 |
2/10 |
9.50 |
1:41:04 |
5:35 +15
|
11:10 |
122 116-127 |
1362 |
163 122-172 |
12/1 |
10.00 |
1:46:30 |
5:26 |
10:53 |
127 124-129 |
1382 |
164 160-172 |
17/0 |
10.50 |
1:51:46 |
5:15 |
10:31 |
128 121-134 |
1346 |
166 160-174 |
15/12 |
11.00 |
1:57:00 |
5:15 |
10:30 |
130 125-134 |
1365 |
165 160-174 |
15/2 |
11.41 |
2:01:11 |
4:11 |
10:11 |
124 121-126 |
1263 |
166 162-174 |
2/8 |
Elevation
Biggest Climbs (m) |
Min/mi |
43 2.0% |
10:58
|
22 2.0% |
11:25
|
21 3.0% |
11:22
|
16 2.4% |
10:39
|
14 2.8% |
11:01
|
12 4.0% |
10:14
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:39 |
33.70% |
More |
800m |
4:57 |
9:57 |
38.15% |
More |
1km |
6:16 |
10:06 |
39.24% |
More |
Mile |
10:11 |
10:11 |
41.21% |
More |
5k |
32:21 |
10:25 |
44.11% |
More |
5 miles |
52:38 |
10:32 |
44.10% |
More |
10k |
1:05:25 |
10:32 |
44.30% |
More |
10 miles |
1:45:16 |
10:32 |
45.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
50.03 |
5km |
28:57 |
9:19 |
49.29 |
5M |
48:43 |
9:45 |
47.65 |
10km |
1:01:47 |
9:57 |
46.90 |
10M |
1:43:59 |
10:24 |
46.04 |
Half |
2:19:42 |
10:40 |
44.98 |
20M |
3:41:56 |
11:06 |
44.86 |
Mara |
4:58:11 |
11:23 |
44.52 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry