Thu 31st Dec 2020 at 7:00am by Striderdan
Run > Long Run
- v cold
-
Time
1:33:03
-
Miles
11.32
-
Min/mi
8:13
-
Pacing
92%
-
WAVA
62.26
-
Cals
1327
-
BPM
140
-
%MHR
84.9
-
B/mi
1152
-
Asc(m)
160
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 11.32m - 1:33:03(8:13/m) 1327cal
Queens Drive tpo Old house. Back via Old Swan & Smithdown.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:18 |
4:18 |
8:37 |
115 75-130 |
990 |
8/3 |
1.00 |
8:21 |
4:02 |
8:05 |
122 117-128 |
986 |
1/18 |
1.50 |
12:24 |
4:03 |
8:07 |
132 120-140 |
1071 |
4/7 |
2.00 |
16:39 |
4:15 |
8:29 |
136 130-141 |
1154 |
11/3 |
2.50 |
20:40 |
4:01 |
8:03 |
134 128-138 |
1078 |
3/8 |
3.00 |
24:45 |
4:05 |
8:10 |
139 136-142 |
1135 |
4/3 |
3.50 |
28:42 |
3:56 |
7:53 |
141 138-144 |
1111 |
3/6 |
4.00 |
32:38 |
3:56 |
7:53 |
139 134-142 |
1095 |
0/10 |
4.50 |
36:37 |
3:59 |
7:58 |
141 136-146 |
1124 |
4/8 |
5.00 |
40:53 |
4:16 |
8:31 |
144 141-146 |
1227 |
10/4 |
5.50 |
44:59 |
4:06 |
8:13 |
141 134-147 |
1158 |
5/9 |
6.00 |
49:09 |
4:09 |
8:19 |
144 140-147 |
1197 |
7/3 |
6.50 |
53:13 |
4:04 |
8:09 |
145 140-148 |
1181 |
5/1 |
7.00 |
57:30 |
4:17 |
8:34 |
146 143-150 |
1251 |
13/0 |
7.50 |
1:01:41 |
4:10 |
8:21 |
147 144-151 |
1227 |
8/6 |
8.00 |
1:05:44 |
4:04 |
8:08 |
143 138-147 |
1163 |
7/16 |
8.50 |
1:09:46 |
4:01 |
8:02 |
142 139-145 |
1141 |
6/14 |
9.00 |
1:13:52 |
4:06 |
8:13 |
143 137-147 |
1175 |
3/10 |
9.50 |
1:17:54 |
4:02 |
8:03 |
145 136-148 |
1168 |
11/8 |
10.00 |
1:22:11 |
4:17 |
8:34 |
146 143-149 |
1251 |
17/2 |
10.50 |
1:26:19 |
4:09 |
8:17 |
145 137-148 |
1201 |
5/7 |
11.00 |
1:30:30 |
4:10 |
8:21 |
147 144-150 |
1226 |
10/4 |
11.32 |
1:33:02 |
2:32 |
7:58 |
147 144-150 |
1171 |
5/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
45.58% |
More |
800m |
3:49 |
7:40 |
52.56% |
More |
1km |
4:47 |
7:43 |
54.50% |
More |
Mile |
7:46 |
7:46 |
57.07% |
More |
5k |
25:00 |
8:03 |
60.37% |
More |
5 miles |
40:39 |
8:08 |
60.52% |
More |
10k |
50:42 |
8:10 |
60.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
62.42 |
5km |
23:38 |
7:36 |
63.85 |
5M |
39:08 |
7:50 |
62.87 |
10km |
49:16 |
7:56 |
62.41 |
10M |
1:21:35 |
8:10 |
62.34 |
Half |
1:48:38 |
8:18 |
61.50 |
20M |
2:50:07 |
8:30 |
62.23 |
Mara |
3:46:29 |
8:39 |
62.33 |
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