Wed 2nd Oct 2019 at 7:00am by JCB
Run > Medium Long Run
-
Time
1:34:21
-
Miles
12.60
-
Min/mi
7:29
-
Pacing
93%
-
WAVA
64.52
-
Cals
965
-
BPM
130
-
%MHR
76.6
-
B/mi
975
-
Asc(m)
176
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 20.27km - 1:34:21(4:39/km) 965cal
Mostly sunny. With hydration backpack. Long gaze and elbow cadence. One effort on Irving road. Quick cadence to about 80% effort. Only five seconds off PR for that stretch and was not working exceptionally hard to do this time.
Total running distance for today was 19.04km (including warm up). Fitbit seems to add 20% distance.
HRM: Heart rate average 138, Max 181 (within warmup), 164 during effort.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:57 |
3:57 |
7:54 |
124 114-130 |
980 |
10/5 |
1.00 |
7:53 |
3:56 |
7:51 |
129 126-133 |
1013 |
4/9 |
1.50 |
11:44 |
3:51 |
7:43 |
145 128-168 |
1118 |
6/9 |
2.00 |
15:12 |
3:28 |
6:56 |
145 131-166 |
1005 |
8/7 |
2.50 |
18:52 |
3:40 |
7:20 |
136 131-155 |
998 |
6/7 |
3.00 |
22:39 |
3:47 |
7:34 |
133 128-142 |
1005 |
10/5 |
3.50 |
26:24 |
3:45 |
7:30 |
133 128-137 |
998 |
6/2 |
4.00 |
30:01 |
3:37 |
7:14 |
129 124-136 |
934 |
9/7 |
4.50 |
33:50 |
3:48 |
7:37 |
125 77-133 |
952 |
7/3 |
5.00 |
37:29 |
3:39 |
7:18 |
125 122-129 |
913 |
7/10 |
5.50 |
41:07 |
3:39 |
7:17 |
132 123-144 |
962 |
2/14 |
6.00 |
44:59 |
3:52 |
7:44 |
132 126-143 |
1020 |
16/6 |
6.50 |
48:45 |
3:46 |
7:32 |
126 120-131 |
949 |
1/14 |
7.00 |
52:36 |
3:51 |
7:42 |
127 123-135 |
979 |
4/3 |
7.50 |
56:26 |
3:49 |
7:38 |
128 122-136 |
978 |
6/6 |
8.00 |
1:00:14 |
3:48 |
7:37 |
129 124-134 |
982 |
4/10 |
8.50 |
1:04:07 |
3:53 |
7:46 |
130 125-142 |
1010 |
9/2 |
9.00 |
1:08:08 |
4:01 |
8:02 |
127 125-132 |
1019 |
10/2 |
9.50 |
1:11:46 |
3:38 |
7:17 |
127 123-130 |
924 |
7/7 |
10.00 |
1:15:27 |
3:41 |
7:22 |
128 124-132 |
943 |
13/1 |
10.50 |
1:19:10 |
3:43 |
7:26 |
128 126-134 |
951 |
7/6 |
11.00 |
1:22:37 |
3:26 |
6:53 |
138 76-171 |
950 |
4/5 |
11.50 |
1:26:22 |
3:45 |
7:30 |
123 108-129 |
923 |
5/5 |
12.00 |
1:30:00 |
3:39 |
7:17 |
128 122-136 |
932 |
2/6 |
12.50 |
1:33:37 |
3:37 |
7:14 |
130 124-140 |
940 |
4/3 |
12.59 |
1:34:21 |
44 |
7:48 |
137 132-140 |
1070 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:08 |
53.11% |
More |
800m |
3:24 |
6:50 |
55.61% |
More |
1km |
4:18 |
6:55 |
57.36% |
More |
Mile |
7:05 |
7:05 |
59.25% |
More |
5k |
22:37 |
7:17 |
63.08% |
More |
5 miles |
36:59 |
7:24 |
62.76% |
More |
10k |
46:13 |
7:26 |
62.70% |
More |
10 miles |
1:14:33 |
7:27 |
64.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:38 |
4:38 |
90.53 |
5km |
17:51 |
5:45 |
79.93 |
5M |
31:26 |
6:17 |
73.84 |
10km |
40:42 |
6:33 |
71.19 |
10M |
1:11:40 |
7:10 |
66.80 |
Half |
1:38:49 |
7:33 |
63.59 |
20M |
2:43:27 |
8:10 |
60.91 |
Mara |
3:45:22 |
8:36 |
58.91 |
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