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Running > General

22nd Jun 2014 at 9am by RunningRonnie

  • 3:16:01
    Time
  • 14.90
    Miles
  • 13:09
    Min/mi
  • 3128
    Cals
  • 156
    bpm
  • road
    Surface

Notes & Comments

  • Feeling great
  • very warm
Split Summary
===
1) 1m - 10:34(10:34/m) 154/169bpm 195cal
2) 1m - 8:35(8:35/m) 155/166bpm 159cal
3) 1m - 9:13(9:13/m) 162/168bpm 180cal
4) 1m - 12:22(12:22/m) 161/168bpm 238cal
5) 1m - 11:27(11:27/m) 155/167bpm 196cal
6) 1m - 10:01(10:01/m) 159/166bpm 187cal
7) 1m - 10:16(10:16/m) 162/169bpm 193cal
8) 1m - 17:30(17:30/m) 155/173bpm 267cal
9) 1m - 13:16(13:16/m) 151/164bpm 166cal
10) 1m - 14:01(14:01/m) 159/168bpm 237cal
11) 1m - 16:27(16:27/m) 156/173bpm 229cal
12) 1m - 11:09(11:09/m) 155/164bpm 153cal
13) 1m - 20:33(20:33/m) 156/168bpm 310cal
14) 1m - 17:11(17:11/m) 152/166bpm 214cal
15) 0.9m - 13:26(14:59/m) 158/168bpm 204cal
10:34 8:35 9:13 12:22 11:27 10:01 10:16 17:30 13:16 14:01 16:27 11:09 20:33 17:11 13:26

Pace

34% 4% 10% 31% 12% 9%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Ascent mtrs
1 5:09 5:09 0.50 10:19 144 98-159 1485 5/33
2 10:48 5:39 1.00 11:18 161 141-169 1820 27/5
3 15:16 4:27 1.50 8:54 155 145-166 1381 2/21
4 19:30 4:14 2.00 8:28 155 148-166 1312 1/19
5 24:09 4:40 2.50 9:19 162 156-168 1510 14/6
6 28:47 4:38 3.00 9:15 162 158-166 1499 5/0
7 33:31 4:44 3.50 9:28 163 158-168 1544 12/1
8 41:17 7:46 4.00 15:32 160 151-167 2485 52/0
9 48:15 6:58 4.50 13:56 156 142-165 2174 27/2
10 52:25 4:10 5.00 8:20 151 140-157 1259 0/84
11 57:20 4:54 5.50 9:49 161 154-166 1580 2/20
12 1:02:31 5:12 6.00 10:23 158 150-163 1641 7/3
13 1:07:30 4:59 6.50 9:57 163 157-169 1623 5/1
14 1:12:54 5:25 7.00 10:49 160 147-167 1731 13/0
15 1:22:49 9:54 7.50 19:49 158 145-170 3131 44/0
16 1:30:16 7:27 8.00 14:54 151 127-168 2250 13/36
17 1:35:35 5:19 8.50 10:38 158 146-164 1679 1/4
18 1:44:08 8:33 9.00 17:06 148 139-161 2532 40/0
19 1:51:50 7:42 9.50 15:24 156 135-165 2402 46/13
20 1:57:53 6:03 10.00 12:06 162 153-168 1959 0/65
21 2:09:08 11:16 10.50 22:31 160 140-172 3603 46/10
22 2:14:05 4:57 11.00 9:53 148 141-157 1463 0/55
23 2:19:02 4:57 11.50 9:55 160 153-163 1586 0/12
24 2:25:38 6:36 12.00 13:11 151 139-162 1991 15/0
25 2:31:39 6:01 12.50 12:02 150 132-162 1804 10/2
26 2:47:24 15:46 13.00 31:32 159 147-167 5013 108/3
27 2:57:51 10:27 13.50 20:54 147 126-164 3072 15/74
28 3:03:12 5:21 14.00 10:42 157 152-164 1680 0/91
29 3:09:47 6:34 14.50 13:09 161 144-167 2117 14/4
30 3:15:41 5:54 14.84 17:29 156 144-168 2727 26/0

Heart

8% 47% 45%
156bpm (172 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 624m, Desc 630m, Range 179m
Elevation Graph
Grade Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:49 37.87% More
800m 4:02 8:07 41.77% More
1km 5:06 8:13 41.27% More
Mile 8:38 8:38 43.66% More
5k 29:04 9:21 45.1% More
5 miles 51:36 10:19 41.99% More
10k 1:03:55 10:17 42.69% More
10 miles 1:57:52 11:47 37.96% More
Half 2:49:58 12:58 34.98% More

Predictions

Best WAVA 35.24%
Dist Time Per Mile WAVA
1M 11:11 11:11 33.71
5km 37:12 11:58 35.24
5M 1:01:36 12:19 35.18
10km 1:17:34 12:29 35.18
10M 2:08:27 12:51 34.83
Half 2:51:01 13:03 34.50
20M 4:27:48 13:23 34.60
Mara 5:56:33 13:37 35.03

Kit

Swim Bike Run Cross
Saucony Guide 7 0 123 418 0
Garmin HRM 0 171 631 0

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

1.72
11.6%
12:19
NW
1.22
8.2%
15:12
N
1.79
12.1%
14:12
NE
3.23
21.8%
10:57
W
2.29
15.4%
14:23
E
0.87
5.9%
12:49
SW
1.86
12.5%
12:15
S
1.85
12.5%
14:52
SE

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