Wed 20th Nov 2019 at 6:00am by JCB
Run > Medium Long Run
-
Time
1:39:13
-
Miles
10.30
-
Min/mi
9:38
-
Pacing
63%
-
WAVA
49.75
-
Cals
938
-
BPM
117
-
%MHR
68.9
-
B/mi
1128
-
Asc(m)
178
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 18.61km - 1:39:13(5:20/km) 938cal
Run with Scooby then solo. No hydration backpack. Sunny, chilly. No heart rate strap. Bit of progression from easy to almost tempo at the end.
GPS drift meant I missed the bottom second from left squares for WSW.
Actual correct distance is 16.57km. Fitbit seems to add a good chunk on.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
5:31 |
5:31 |
11:02 |
104 66-125 |
1147 |
1/7 |
1.00 |
10:52 |
5:21 |
10:42 |
114 109-121 |
1220 |
8/13 |
1.50 |
16:05 |
5:13 |
10:25 |
113 107-118 |
1178 |
13/14 |
2.00 |
20:41 |
4:36 |
9:12 |
116 109-121 |
1068 |
11/1 |
2.50 |
25:31 |
4:50 |
9:40 |
115 109-124 |
1111 |
5/4 |
3.00 |
33:32 |
8:02 |
16:04 |
104 83-118 |
1671 |
3/7 |
3.50 |
37:24 |
3:52 |
7:43 |
116 110-123 |
895 |
4/6 |
4.00 |
41:09 |
3:45 |
7:30 |
118 115-124 |
885 |
5/9 |
4.50 |
45:02 |
3:53 |
7:46 |
122 114-130 |
948 |
8/4 |
5.00 |
48:59 |
3:56 |
7:53 |
127 121-136 |
1000 |
3/12 |
5.50 |
52:56 |
3:57 |
7:54 |
119 114-125 |
941 |
8/3 |
6.00 |
56:45 |
3:49 |
7:39 |
123 114-135 |
941 |
12/13 |
6.50 |
1:00:20 |
3:35 |
7:10 |
120 116-127 |
861 |
4/12 |
7.00 |
1:04:12 |
3:52 |
7:44 |
117 113-125 |
905 |
20/7 |
7.50 |
1:07:57 |
3:45 |
7:30 |
120 113-126 |
900 |
3/15 |
8.00 |
1:11:44 |
3:46 |
7:32 |
123 117-133 |
928 |
6/4 |
8.50 |
1:15:45 |
4:01 |
8:02 |
124 114-134 |
996 |
10/5 |
9.00 |
1:19:40 |
3:55 |
7:51 |
119 113-124 |
934 |
6/3 |
9.50 |
1:23:42 |
4:02 |
8:05 |
118 115-122 |
953 |
7/5 |
10.00 |
1:27:11 |
3:28 |
6:57 |
120 113-129 |
834 |
5/16 |
10.50 |
1:30:37 |
3:26 |
6:53 |
123 117-130 |
846 |
7/7 |
11.00 |
1:34:40 |
4:03 |
8:06 |
117 114-121 |
948 |
11/3 |
11.50 |
1:38:40 |
4:00 |
8:00 |
120 74-126 |
960 |
9/3 |
11.56 |
1:39:13 |
33 |
8:32 |
118 117-119 |
1008 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:28 |
50.25% |
More |
800m |
3:19 |
6:41 |
56.84% |
More |
1km |
4:11 |
6:45 |
58.75% |
More |
Mile |
6:55 |
6:55 |
60.67% |
More |
5k |
23:21 |
7:31 |
61.13% |
More |
5 miles |
37:41 |
7:32 |
61.59% |
More |
10k |
47:14 |
7:36 |
61.35% |
More |
10 miles |
1:22:23 |
8:14 |
58.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:12 |
6:12 |
67.65 |
5km |
23:51 |
7:41 |
59.83 |
5M |
42:00 |
8:24 |
55.27 |
10km |
54:24 |
8:45 |
53.26 |
10M |
1:35:47 |
9:35 |
49.98 |
Half |
2:12:04 |
10:05 |
47.58 |
20M |
3:38:27 |
10:55 |
45.58 |
Mara |
5:01:11 |
11:30 |
44.08 |
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