Sun 28th Nov 2021 at 7:00am by Striderdan
Run > Long Run
- cold
-
Time
1:38:38
-
Miles
12.09
-
Min/mi
8:09
-
Pacing
91%
-
WAVA
63.48
-
Cals
1417
-
BPM
136
-
%MHR
82.6
-
B/mi
1112
-
Asc(m)
207
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 12.09m - 1:38:38(8:09/m) 1417cal
Long run. Town via Wavertree, Cathedrals, princes Park, Sefton Park, penny Lane, reservoir Road home
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:05 |
4:05 |
8:10 |
112 59-127 |
914 |
6/6 |
1.00 |
8:03 |
3:58 |
7:56 |
126 122-140 |
1000 |
2/13 |
1.50 |
12:05 |
4:02 |
8:05 |
127 122-133 |
1026 |
8/6 |
2.00 |
16:04 |
3:59 |
7:57 |
127 122-132 |
1011 |
3/11 |
2.50 |
20:07 |
4:03 |
8:06 |
131 129-134 |
1060 |
7/8 |
3.00 |
24:17 |
4:10 |
8:20 |
135 128-139 |
1126 |
9/4 |
3.50 |
28:21 |
4:04 |
8:08 |
138 134-141 |
1122 |
14/2 |
4.00 |
32:24 |
4:03 |
8:06 |
131 124-140 |
1061 |
3/17 |
4.50 |
36:27 |
4:03 |
8:05 |
134 130-139 |
1084 |
5/8 |
5.00 |
40:25 |
3:58 |
7:57 |
136 130-139 |
1081 |
4/5 |
5.50 |
44:25 |
4:00 |
7:59 |
137 133-144 |
1094 |
6/7 |
6.00 |
48:27 |
4:02 |
8:04 |
135 132-138 |
1089 |
7/11 |
6.50 |
52:42 |
4:15 |
8:30 |
134 125-140 |
1140 |
12/7 |
7.00 |
56:38 |
3:57 |
7:53 |
134 131-137 |
1057 |
3/14 |
7.50 |
1:00:49 |
4:11 |
8:22 |
147 123-173 |
1230 |
5/15 |
8.00 |
1:05:00 |
4:11 |
8:21 |
139 132-158 |
1161 |
14/5 |
8.50 |
1:09:03 |
4:02 |
8:05 |
141 134-151 |
1140 |
11/5 |
9.00 |
1:13:23 |
4:21 |
8:41 |
140 131-148 |
1216 |
8/3 |
9.50 |
1:17:31 |
4:08 |
8:17 |
140 136-145 |
1159 |
9/1 |
10.00 |
1:21:34 |
4:03 |
8:05 |
143 140-148 |
1156 |
9/2 |
10.50 |
1:25:51 |
4:17 |
8:34 |
141 134-147 |
1207 |
10/4 |
11.00 |
1:30:30 |
4:39 |
9:18 |
146 141-153 |
1358 |
29/8 |
11.50 |
1:34:20 |
3:50 |
7:40 |
146 138-158 |
1119 |
12/15 |
12.00 |
1:37:57 |
3:37 |
7:14 |
149 139-170 |
1078 |
2/18 |
12.09 |
1:38:37 |
40 |
7:08 |
153 147-160 |
1090 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:48 |
50.44% |
More |
800m |
3:28 |
6:58 |
58.42% |
More |
1km |
4:22 |
7:01 |
60.36% |
More |
Mile |
7:16 |
7:16 |
61.42% |
More |
5k |
24:54 |
8:01 |
61.09% |
More |
5 miles |
40:16 |
8:03 |
61.65% |
More |
10k |
50:07 |
8:04 |
61.89% |
More |
10 miles |
1:21:32 |
8:09 |
62.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
63.52 |
5km |
23:22 |
7:31 |
65.11 |
5M |
38:41 |
7:44 |
64.16 |
10km |
48:43 |
7:50 |
63.67 |
10M |
1:20:40 |
8:04 |
63.62 |
Half |
1:47:23 |
8:12 |
62.78 |
20M |
2:48:10 |
8:25 |
63.53 |
Mara |
3:43:54 |
8:33 |
63.63 |
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