Sun 10th Sep 2017 at 6:00am by larkim
Run > Long Run
-
Time
2:47:37
-
Miles
20.16
-
Min/mi
8:19
-
Pacing
93%
-
WAVA
58.91
-
Stride(cm)
103
-
Cals
1363
-
Cadence
187
-
BPM
135
-
%MHR
73.9
-
B/mi
1125
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Chose to run out 10m at 8:30 pace and then decided at half way to run back to sub 140 pace. Last mile was the only one where I couldn't quite keep the pace and heart rate in line but it was getting breezy. Plus it was mile 20!
Muddy and puddles so sometimes difficult to keep steady rhythm.
Last 20 of the plan I think.
Split Summary
===
1) 1m - 8:48(8:48/m) 151/182bpm 110cal 6.81/7.41mph
2) 1m - 8:16(8:16/m) 127/132bpm 71cal 7.26/7.66mph
3) 1m - 8:19(8:19/m) 125/128bpm 62cal 7.21/7.62mph
4) 1m - 8:23(8:23/m) 128/133bpm 64cal 7.16/7.56mph
5) 1m - 8:27(8:27/m) 128/136bpm 61cal 7.09/7.85mph
6) 1m - 8:28(8:28/m) 128/131bpm 59cal 7.08/8.39mph
7) 1m - 8:48(8:48/m) 128/134bpm 60cal 6.82/8.58mph
8) 1m - 8:28(8:28/m) 131/133bpm 62cal 7.09/7.6mph
9) 1m - 8:23(8:23/m) 131/133bpm 59cal 7.16/7.51mph
10) 1m - 8:17(8:17/m) 132/134bpm 59cal 7.24/11.42mph
11) 1m - 8:01(8:01/m) 137/140bpm 72cal 7.49/8.45mph
12) 1m - 7:59(7:59/m) 139/143bpm 77cal 7.51/8.08mph
13) 1m - 7:55(7:55/m) 140/142bpm 75cal 7.58/9.81mph
14) 1m - 8:12(8:12/m) 140/143bpm 75cal 7.31/7.56mph
15) 1m - 8:08(8:08/m) 139/141bpm 70cal 7.37/7.58mph
16) 1m - 8:15(8:15/m) 140/142bpm 71cal 7.28/7.64mph
17) 1m - 8:06(8:06/m) 140/141bpm 65cal 7.41/7.76mph
18) 1m - 8:14(8:14/m) 140/143bpm 62cal 7.29/7.6mph
19) 1m - 8:18(8:18/m) 140/142bpm 61cal 7.23/7.53mph
20) 1m - 8:33(8:33/m) 141/143bpm 59cal 7.01/7.28mph
21) 0.16m - 1:17(8:02/m) 142/143bpm 9cal 7.46/7.56mph
8:48 8:16 8:19 8:23 8:27 8:28 8:48 8:28 8:23 8:17 8:01 7:59 7:55 8:12 8:08 8:15 8:06 8:14 8:18 8:33 1:17
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:48 |
8:48 |
8:48 |
148 82-182 |
1301 |
182 136-194 |
7/6 |
2.00 |
17:04 |
8:16 |
8:16 |
127 124-131 |
1051 |
186 182-188 |
10/11 |
3.00 |
25:23 |
8:19 |
8:19 |
125 122-128 |
1041 |
185 182-190 |
8/14 |
4.00 |
33:46 |
8:22 |
8:22 |
128 125-133 |
1072 |
185 182-188 |
10/8 |
5.00 |
42:14 |
8:28 |
8:28 |
128 125-136 |
1084 |
185 178-190 |
17/14 |
6.00 |
50:42 |
8:28 |
8:28 |
128 125-130 |
1084 |
186 182-188 |
8/9 |
7.00 |
59:30 |
8:48 |
8:48 |
128 112-133 |
1126 |
186 182-194 |
7/4 |
8.00 |
1:07:57 |
8:27 |
8:27 |
131 129-132 |
1108 |
186 184-190 |
7/10 |
9.00 |
1:16:21 |
8:24 |
8:24 |
131 128-133 |
1100 |
187 184-190 |
8/8 |
10.00 |
1:24:38 |
8:17 |
8:17 |
132 129-134 |
1094 |
187 184-190 |
9/3 |
11.00 |
1:32:38 |
8:00 |
8:00 |
137 131-140 |
1096 |
189 184-192 |
8/13 |
12.00 |
1:40:38 |
8:00 |
8:00 |
140 138-143 |
1120 |
189 186-192 |
9/6 |
13.00 |
1:48:33 |
7:55 |
7:55 |
140 137-142 |
1109 |
189 186-196 |
5/10 |
14.00 |
1:56:46 |
8:13 |
8:13 |
140 137-143 |
1150 |
189 186-196 |
9/7 |
15.00 |
2:04:54 |
8:08 |
8:08 |
139 138-141 |
1130 |
188 186-190 |
6/9 |
16.00 |
2:13:08 |
8:14 |
8:14 |
140 139-142 |
1154 |
189 186-192 |
14/5 |
17.00 |
2:21:14 |
8:06 |
8:06 |
140 137-141 |
1133 |
189 186-192 |
8/21 |
18.00 |
2:29:28 |
8:15 |
8:15 |
140 139-143 |
1154 |
189 186-192 |
10/6 |
19.00 |
2:37:46 |
8:17 |
8:17 |
140 137-142 |
1160 |
189 184-192 |
10/11 |
20.00 |
2:46:18 |
8:32 |
8:32 |
141 139-143 |
1203 |
188 174-192 |
10/9 |
20.16 |
2:47:36 |
1:18 |
8:12 |
142 141-143 |
1165 |
189 182-190 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
41.54% |
More |
800m |
3:53 |
7:48 |
47.86% |
More |
1km |
4:52 |
7:50 |
49.74% |
More |
Mile |
7:52 |
7:52 |
52.51% |
More |
5k |
24:44 |
7:58 |
56.82% |
More |
5 miles |
40:11 |
8:02 |
56.85% |
More |
10k |
50:09 |
8:04 |
56.85% |
More |
10 miles |
1:21:22 |
8:08 |
57.86% |
More |
Half |
1:47:33 |
8:13 |
57.90% |
More |
20 miles |
2:46:13 |
8:19 |
58.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:27 |
6:27 |
64.05 |
5km |
22:04 |
7:06 |
63.67 |
5M |
36:58 |
7:24 |
61.79 |
10km |
46:47 |
7:32 |
60.93 |
10M |
1:18:22 |
7:50 |
60.07 |
Half |
1:45:02 |
8:01 |
58.83 |
20M |
2:46:10 |
8:19 |
58.92 |
Mara |
3:42:42 |
8:30 |
58.62 |
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