Sun 9th Mar 2014 at 12:00pm by StewartC
Run > Race Pace
- breezy
-
Time
1:51:50
-
Miles
13.07
-
Min/mi
8:33
-
Pacing
94%
-
WAVA
54.62
-
Cals
1402
-
BPM
166
-
%MHR
87.3
-
B/mi
1420
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
6 comments
ran the second half at a higher tempo, but it was too fast for a MP run, looks like MP will be around 8:45 - 8:50mm.
Course PB!
Split Summary
===
1) 1m - 8:42(8:42/m) 149/159bpm 98cal
2) 1m - 8:47(8:47/m) 157/160bpm 103cal
3) 1m - 8:51(8:51/m) 159/163bpm 105cal
4) 1m - 8:39(8:39/m) 165/172bpm 107cal
5) 1m - 8:37(8:37/m) 167/171bpm 109cal
6) 1m - 8:18(8:18/m) 169/173bpm 106cal
7) 1m - 8:27(8:27/m) 168/172bpm 108cal
8) 1m - 8:34(8:34/m) 170/172bpm 111cal
9) 1m - 8:46(8:46/m) 170/175bpm 112cal
10) 1m - 8:08(8:08/m) 169/173bpm 103cal
11) 1m - 8:32(8:32/m) 170/173bpm 108cal
12) 1m - 8:32(8:32/m) 173/177bpm 112cal
13) 1m - 8:29(8:29/m) 175/181bpm 114cal
14) 0.07m - 28(6:38/m) 180/181bpm 6cal
8:42 8:47 8:51 8:39 8:37 8:18 8:27 8:34 8:46 8:08 8:32 8:32 8:29 28
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.59 |
5:00 |
5:00 |
8:32 |
143 123-152 |
1221 |
4/5 |
1.15 |
10:00 |
5:00 |
8:49 |
155 152-159 |
1366 |
10/10 |
1.72 |
15:00 |
5:00 |
8:51 |
158 156-160 |
1397 |
6/2 |
2.29 |
20:00 |
5:00 |
8:46 |
158 148-163 |
1386 |
19/2 |
2.85 |
25:00 |
5:00 |
8:52 |
159 156-162 |
1411 |
4/16 |
3.41 |
30:00 |
5:00 |
8:53 |
161 154-163 |
1430 |
11/1 |
4.00 |
35:00 |
5:00 |
8:29 |
167 160-172 |
1417 |
13/0 |
4.55 |
40:00 |
5:00 |
9:04 |
167 158-171 |
1515 |
18/10 |
5.17 |
45:00 |
5:00 |
8:05 |
168 164-172 |
1357 |
4/10 |
5.78 |
50:00 |
5:00 |
8:18 |
169 158-172 |
1403 |
3/9 |
6.35 |
55:00 |
5:00 |
8:42 |
168 164-171 |
1461 |
11/8 |
6.95 |
1:00:00 |
5:00 |
8:23 |
168 167-170 |
1407 |
2/8 |
7.54 |
1:05:00 |
5:00 |
8:31 |
170 168-172 |
1447 |
3/5 |
8.11 |
1:10:00 |
5:00 |
8:42 |
170 168-172 |
1479 |
5/3 |
8.68 |
1:15:00 |
5:00 |
8:49 |
170 164-175 |
1499 |
12/7 |
9.27 |
1:20:00 |
5:00 |
8:22 |
167 157-173 |
1397 |
2/24 |
9.89 |
1:25:00 |
5:00 |
8:07 |
171 167-172 |
1389 |
2/7 |
10.47 |
1:30:00 |
5:00 |
8:38 |
171 169-173 |
1476 |
11/16 |
11.07 |
1:35:00 |
5:00 |
8:20 |
170 160-172 |
1417 |
2/7 |
11.66 |
1:40:00 |
5:00 |
8:30 |
173 170-176 |
1470 |
11/9 |
12.24 |
1:45:00 |
5:00 |
8:37 |
174 172-177 |
1500 |
4/6 |
12.80 |
1:50:00 |
5:00 |
8:56 |
175 170-178 |
1563 |
5/1 |
13.00 |
1:51:36 |
1:36 |
7:47 |
178 176-180 |
1384 |
3/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
42.79% |
More |
800m |
3:56 |
7:54 |
46.35% |
More |
1km |
4:57 |
7:58 |
48.10% |
More |
Mile |
8:05 |
8:05 |
50.30% |
More |
5k |
26:00 |
8:22 |
53.22% |
More |
5 miles |
42:10 |
8:26 |
53.32% |
More |
10k |
52:28 |
8:27 |
53.47% |
More |
10 miles |
1:25:08 |
8:31 |
54.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
54.39 |
5km |
24:40 |
7:56 |
56.10 |
5M |
40:42 |
8:08 |
55.25 |
10km |
51:09 |
8:14 |
54.84 |
10M |
1:24:23 |
8:26 |
54.89 |
Half |
1:52:06 |
8:33 |
54.21 |
20M |
2:54:58 |
8:45 |
55.04 |
Mara |
3:52:27 |
8:52 |
55.24 |
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nice pace Stewart...good for confidence
Whey hey!!! You improvement continues
Great running SC and a nice big improvement.
Running a CB in a training run, not bad at all Well done
Thanks guys
Good work stewart, well done