Sat 7th Sep 2019 at 4:00am by sloth
Run > General
-
Time
1:47:18
-
Miles
11.20
-
Min/mi
9:35
-
Pacing
70%
-
WAVA
51.97
-
Cals
1557
-
BPM
154
-
%MHR
91.4
-
B/mi
1471
-
Asc(m)
119
-
Hillscore
1
-
Surface
Road
Notes & Comments
Not a bad run this morning. Squeezed in another mile to the standard 10 mile route to keep the galloway plan happy.
All sub 10 min miles as well. I can live with that!
felt ok but got a feeling the trainers are coming to the end of their natural safe running life.
Split Summary
===
1) 1m - 9:38(9:38/m) 153/177bpm 141cal 6.23/7.37mph
2) 1m - 9:18(9:18/m) 146/153bpm 130cal 6.45/7.65mph
3) 1m - 9:26(9:26/m) 150/155bpm 136cal 6.36/8.23mph
4) 1m - 9:51(9:51/m) 146/153bpm 133cal 6.1/7.18mph
5) 1m - 9:42(9:42/m) 152/158bpm 141cal 6.18/6.95mph
6) 1m - 9:46(9:46/m) 151/157bpm 135cal 6.14/7.25mph
7) 1m - 9:24(9:24/m) 155/163bpm 138cal 6.38/7.24mph
8) 1m - 9:41(9:41/m) 156/163bpm 140cal 6.19/7.36mph
9) 1m - 9:28(9:28/m) 158/164bpm 142cal 6.34/7.01mph
10) 1m - 9:25(9:25/m) 159/171bpm 143cal 6.37/7.04mph
11) 1m - 9:36(9:36/m) 160/163bpm 148cal 6.25/7.69mph
12) 0.2m - 2:02(10:07/m) 158/161bpm 30cal 5.93/6.53mph
9:38 9:18 9:26 9:51 9:42 9:46 9:24 9:41 9:28 9:25 9:36 2:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:54 |
4:54 |
9:48 |
163 85-177 |
1596 |
6/2 |
1.00 |
9:38 |
4:44 |
9:28 |
144 138-151 |
1364 |
11/9 |
1.50 |
14:20 |
4:42 |
9:24 |
145 140-153 |
1362 |
8/8 |
2.00 |
18:56 |
4:36 |
9:13 |
147 144-149 |
1354 |
4/3 |
2.50 |
23:41 |
4:45 |
9:30 |
149 146-152 |
1416 |
3/1 |
3.00 |
28:22 |
4:41 |
9:21 |
152 149-155 |
1422 |
5/0 |
3.50 |
35:47 |
7:25 +2:23
|
14:49 |
143 119-150 |
2120 |
0/5 |
4.00 |
40:37 |
4:50 |
9:40 |
150 146-153 |
1450 |
2/3 |
4.50 |
45:22 |
4:45 |
9:31 |
153 149-158 |
1455 |
2/4 |
5.00 |
50:19 |
4:57 |
9:54 |
152 146-157 |
1504 |
4/3 |
5.50 |
56:15 |
5:56 +1:02
|
11:51 |
148 129-154 |
1755 |
4/6 |
6.00 |
1:01:06 |
4:52 |
9:43 |
154 151-157 |
1497 |
8/10 |
6.50 |
1:05:45 |
4:39 |
9:18 |
154 151-161 |
1433 |
1/8 |
7.00 |
1:10:30 |
4:45 |
9:29 |
156 153-163 |
1480 |
11/1 |
7.50 |
1:16:14 |
5:44 +55
|
11:28 |
153 127-163 |
1755 |
9/7 |
8.00 |
1:21:06 |
4:52 |
9:45 |
159 154-163 |
1550 |
9/5 |
8.50 |
1:25:55 |
4:48 |
9:36 |
159 155-163 |
1528 |
3/5 |
9.00 |
1:31:24 |
5:30 +50
|
11:00 |
158 138-164 |
1737 |
2/6 |
9.50 |
1:36:11 |
4:46 |
9:33 |
158 142-171 |
1509 |
4/4 |
10.00 |
1:40:50 |
4:39 |
9:17 |
160 158-163 |
1486 |
4/6 |
10.50 |
1:45:45 |
4:55 |
9:50 |
159 155-163 |
1564 |
9/7 |
11.00 |
1:50:26 |
4:41 |
9:22 |
160 157-163 |
1499 |
2/10 |
11.20 |
1:52:28 |
2:02 |
10:11 |
158 156-161 |
1608 |
2/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
37.47% |
More |
800m |
4:30 |
9:04 |
43.40% |
More |
1km |
5:40 |
9:07 |
44.93% |
More |
Mile |
9:13 |
9:13 |
46.97% |
More |
5k |
29:22 |
9:27 |
50.15% |
More |
5 miles |
49:18 |
9:52 |
48.67% |
More |
10k |
1:02:10 |
10:00 |
48.19% |
More |
10 miles |
1:40:43 |
10:04 |
49.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:17 |
8:17 |
52.23 |
5km |
27:34 |
8:52 |
53.42 |
5M |
45:38 |
9:08 |
52.57 |
10km |
57:28 |
9:15 |
52.14 |
10M |
1:35:09 |
9:31 |
52.06 |
Half |
2:06:41 |
9:40 |
51.34 |
20M |
3:18:23 |
9:55 |
51.95 |
Mara |
4:24:08 |
10:05 |
52.03 |
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