Sun 13th Apr 2014 at 10:00am by B Rubble
Run > Race
- breezy
- warm
-
Time
3:07:57
-
Miles
26.49
-
Min/mi
7:06
-
Pacing
80%
-
WAVA
72.83
-
Cals
2599
-
BPM
149
-
%MHR
90.4
-
B/mi
1058
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Not my best effort. Schoolboy error having to visit the toilet in first mile (+30s) and some other poor preparation. Glad that the wheels did not totally fall off.
Split Summary
===
1) 1m - 7:15(7:13/m) 143/155bpm 100cal
2) 1.02m - 6:53(6:43/m) 152/155bpm 101cal
3) 1.01m - 6:42(6:39/m) 152/161bpm 98cal
4) 1.01m - 6:49(6:43/m) 149/153bpm 98cal
5) 0.99m - 6:51(6:55/m) 149/152bpm 98cal
6) 1.04m - 7:15(6:59/m) 147/149bpm 102cal
7) 1.02m - 7:03(6:53/m) 147/149bpm 98cal
8) 1.01m - 6:52(6:50/m) 148/150bpm 97cal
9) 0.99m - 6:57(7:01/m) 146/149bpm 96cal
10) 1.06m - 7:14(6:51/m) 147/151bpm 99cal
11) 0.99m - 6:49(6:53/m) 148/152bpm 93cal
12) 1.02m - 7:07(6:57/m) 148/150bpm 96cal
13) 0.99m - 6:58(7:01/m) 149/152bpm 95cal
14) 1.03m - 7:04(6:51/m) 150/152bpm 98cal
15) 1.01m - 6:47(6:43/m) 149/151bpm 93cal
16) 0.9m - 7:15(8:02/m) 150/153bpm 99cal
17) 1.01m - 7:18(7:12/m) 150/152bpm 100cal
18) 1.03m - 7:17(7:06/m) 150/153bpm 100cal
19) 1m - 7:22(7:23/m) 150/152bpm 100cal
20) 1.03m - 7:16(7:05/m) 149/152bpm 96cal
21) 1m - 7:22(7:23/m) 149/150bpm 98cal
22) 1.02m - 7:29(7:19/m) 150/152bpm 101cal
23) 1m - 7:26(7:25/m) 152/154bpm 104cal
24) 1m - 7:24(7:22/m) 150/152bpm 101cal
25) 1.03m - 7:47(7:36/m) 151/154bpm 107cal
26) 1.03m - 7:37(7:25/m) 152/155bpm 106cal
27) 0.24m - 1:46(7:26/m) 153/154bpm 25cal
7:15 6:53 6:42 6:49 6:51 7:15 7:03 6:52 6:57 7:14 6:49 7:07 6:58 7:04 6:47 7:15 7:18 7:17 7:22 7:16 7:22 7:29 7:26 7:24 7:47 7:37 1:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
7:15 |
7:15 |
7:15 |
141 88-154 |
1021 |
2/8 |
2.00 |
14:01 |
6:47 |
6:47 |
152 148-155 |
1030 |
6/6 |
3.00 |
20:42 |
6:41 |
6:41 |
152 142-160 |
1016 |
15/31 |
4.00 |
27:26 |
6:44 |
6:44 |
149 146-152 |
1004 |
2/18 |
5.00 |
34:19 |
6:53 |
6:53 |
149 144-151 |
1026 |
2/7 |
6.00 |
41:18 |
6:58 |
6:58 |
147 143-149 |
1025 |
6/7 |
7.00 |
48:10 |
6:53 |
6:53 |
147 143-149 |
1011 |
8/9 |
8.00 |
54:59 |
6:49 |
6:49 |
148 145-150 |
1008 |
5/6 |
9.00 |
1:01:56 |
6:57 |
6:57 |
147 141-149 |
1022 |
8/3 |
10.00 |
1:08:46 |
6:50 |
6:50 |
147 143-149 |
1005 |
5/9 |
11.00 |
1:15:42 |
6:56 |
6:56 |
148 146-152 |
1027 |
4/7 |
12.00 |
1:22:40 |
6:58 |
6:58 |
148 145-150 |
1030 |
9/4 |
13.00 |
1:29:46 |
7:05 |
7:05 |
149 146-152 |
1056 |
17/11 |
14.00 |
1:36:40 |
6:54 |
6:54 |
150 148-152 |
1035 |
5/9 |
15.00 |
1:43:23 |
6:44 |
6:44 |
149 146-151 |
1002 |
2/5 |
16.00 |
1:51:05 |
7:42 |
7:42 |
150 148-153 |
1154 |
6/7 |
17.00 |
1:58:16 |
7:11 |
7:11 |
150 145-152 |
1079 |
8/6 |
18.00 |
2:05:25 |
7:08 |
7:08 |
150 147-153 |
1071 |
3/5 |
19.00 |
2:12:18 |
6:54 |
6:54 |
150 148-152 |
1034 |
4/4 |
20.00 |
2:19:20 |
7:01 |
7:01 |
149 143-152 |
1046 |
7/6 |
21.00 |
2:26:41 |
7:21 |
7:21 |
149 148-150 |
1096 |
6/3 |
22.00 |
2:34:00 |
7:19 |
7:19 |
149 146-151 |
1091 |
6/7 |
23.00 |
2:41:18 |
7:17 |
7:17 |
151 150-153 |
1101 |
15/10 |
24.00 |
2:50:46 |
9:29 |
9:29 |
151 148-153 |
1432 |
8/14 |
25.00 |
2:58:19 |
7:33 |
7:33 |
151 150-154 |
1140 |
13/14 |
26.00 |
3:05:55 |
7:35 |
7:35 |
152 149-154 |
1154 |
6/9 |
26.15 |
3:07:04 |
1:09 |
7:28 |
153 153-154 |
1142 |
5/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:23 |
61.25% |
More |
800m |
3:10 |
6:22 |
60.71% |
More |
1km |
3:58 |
6:23 |
63.07% |
More |
Mile |
6:28 |
6:28 |
65.79% |
More |
5k |
20:49 |
6:42 |
69.64% |
More |
5 miles |
33:55 |
6:47 |
69.56% |
More |
10k |
42:16 |
6:48 |
69.69% |
More |
10 miles |
1:08:23 |
6:50 |
71.21% |
More |
Half |
1:30:01 |
6:52 |
71.56% |
More |
20 miles |
2:19:19 |
6:58 |
72.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:45 |
5:45 |
74.08 |
5km |
19:13 |
6:11 |
75.42 |
5M |
31:53 |
6:23 |
74.00 |
10km |
40:10 |
6:28 |
73.35 |
10M |
1:06:39 |
6:40 |
73.06 |
Half |
1:28:51 |
6:47 |
71.94 |
20M |
2:19:22 |
6:58 |
72.68 |
Mara |
3:05:46 |
7:05 |
72.71 |
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