- breezy
- warm
-
Time
2:12:40
-
Miles
20.03
-
Min/mi
6:37
-
Pacing
92%
-
WAVA
71.00
-
Cals
2482
-
BPM
152
-
%MHR
87
-
B/mi
1009
-
Asc(m)
42
-
Hillscore
16
-
Surface
Road
Notes & Comments
ASHBY 20 RACE - Plan was:
4 x 7.30, 4 x 7.05, 4 x 6.50, 4 x 6.20, 4 x 6.20
Actual was
ave 7.11, 6.57, 6.38, 6.18, 6.03
Last 8 miles were ave of 6.11.
Started off too quick with Rob & Luke from club. Then ran with a guy from Aldi and was running too fast until about 8 miles.
Then ran mainly to feel which was quicker than expected. HR was probably higher than MP towards the end but the faster pace coupled with the hills made it understandable.
Passed everyone in fornt of me and only lost one place in the last 400m but was still running at sub-6m pace so pleased with that.
Legs didn't feel too mashed up afterwards but calves felt tight when running.
Split Summary
===
1) 1m - 7:19(7:19/m) 160/177bpm 124cal
2) 1m - 7:11(7:11/m) 144/168bpm 125cal
3) 1m - 7:14(7:14/m) 143/150bpm 125cal
4) 1m - 6:59(6:59/m) 132/139bpm 125cal
5) 1m - 7:05(7:05/m) 144/152bpm 125cal
6) 1m - 6:58(6:58/m) 152/160bpm 124cal
7) 1m - 6:51(6:51/m) 146/152bpm 125cal
8) 1m - 6:54(6:54/m) 146/155bpm 124cal
9) 1m - 6:34(6:34/m) 146/155bpm 125cal
10) 1m - 6:43(6:43/m) 148/152bpm 124cal
11) 1m - 6:48(6:48/m) 152/161bpm 125cal
12) 1m - 6:28(6:28/m) 151/158bpm 124cal
13) 1m - 6:21(6:21/m) 154/159bpm 123cal
14) 1m - 6:27(6:27/m) 159/168bpm 124cal
15) 1m - 6:16(6:16/m) 158/162bpm 123cal
16) 1m - 6:10(6:10/m) 160/168bpm 123cal
17) 1m - 6:01(6:01/m) 162/174bpm 122cal
18) 1m - 6:09(6:09/m) 162/178bpm 122cal
19) 1m - 6:08(6:08/m) 161/173bpm 123cal
20) 1m - 5:54(5:54/m) 165/180bpm 123cal
21) 0.03m - 12(5:45/m) 162/192bpm 4cal
7:19 7:11 7:14 6:59 7:05 6:58 6:51 6:54 6:34 6:43 6:48 6:28 6:21 6:27 6:16 6:10 6:01 6:09 6:08 5:54 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
7:19 |
7:19 |
7:19 |
158 87-177 |
1157 |
3/19 |
2.00 |
14:31 |
7:11 |
7:11 |
144 126-168 |
1036 |
7/17 |
3.00 |
21:39 |
7:08 |
7:08 |
143 134-150 |
1021 |
23/8 |
4.00 |
28:35 |
6:56 |
6:56 |
132 126-139 |
914 |
0/25 |
5.00 |
35:40 |
7:05 |
7:05 |
145 132-152 |
1027 |
21/3 |
6.00 |
42:34 |
6:54 |
6:54 |
152 146-158 |
1049 |
19/1 |
7.00 |
49:21 |
6:48 |
6:48 |
146 135-153 |
992 |
10/7 |
8.00 |
56:15 |
6:53 |
6:53 |
146 137-155 |
1006 |
8/8 |
9.00 |
1:02:46 |
6:31 |
6:31 |
146 141-154 |
951 |
2/30 |
10.00 |
1:09:25 |
6:40 |
6:40 |
148 143-152 |
986 |
11/8 |
11.00 |
1:16:10 |
6:44 |
6:44 |
152 144-161 |
1025 |
26/7 |
12.00 |
1:22:33 |
6:23 |
6:23 |
151 145-158 |
964 |
5/27 |
13.00 |
1:28:53 |
6:20 |
6:20 |
154 142-159 |
975 |
6/13 |
14.00 |
1:35:16 |
6:23 |
6:23 |
159 152-168 |
1016 |
28/2 |
15.00 |
1:41:25 |
6:09 |
6:09 |
157 148-162 |
966 |
10/3 |
16.00 |
1:47:35 |
6:10 |
6:10 |
160 155-168 |
987 |
8/4 |
17.00 |
1:53:38 |
6:03 |
6:03 |
162 153-174 |
981 |
8/16 |
18.00 |
1:59:48 |
6:10 |
6:10 |
162 151-177 |
998 |
9/10 |
19.00 |
2:05:56 |
6:08 |
6:08 |
161 153-173 |
988 |
13/6 |
19.98 |
2:11:46 |
5:50 |
5:56 |
165 150-190 |
978 |
19/15 |
Elevation
Biggest Climbs (m) |
Min/mi |
32 1.6% |
6:23
|
32 1.7% |
6:59
|
24 2.7% |
6:50
|
24 2.9% |
7:20
|
17 2.7% |
6:08
|
13 1.4% |
7:01
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:33 |
55.82% |
More |
800m |
2:50 |
5:41 |
62.71% |
More |
1km |
3:36 |
5:47 |
64.43% |
More |
Mile |
5:55 |
5:55 |
67.38% |
More |
5k |
18:50 |
6:04 |
71.85% |
More |
5 miles |
30:19 |
6:04 |
72.47% |
More |
10k |
37:54 |
6:06 |
72.30% |
More |
10 miles |
1:02:22 |
6:14 |
72.51% |
More |
Half |
1:23:07 |
6:21 |
71.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
69.85 |
5km |
18:45 |
6:02 |
72.17 |
5M |
30:54 |
6:11 |
71.09 |
10km |
38:49 |
6:15 |
70.58 |
10M |
1:03:58 |
6:24 |
70.70 |
Half |
1:24:57 |
6:29 |
69.85 |
20M |
2:12:27 |
6:37 |
70.99 |
Mara |
2:55:53 |
6:43 |
71.28 |
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