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Time
1:31:56
-
Miles
13.16
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Min/mi
6:59
-
Pacing
14.8%
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WAVA
66.94
-
Cals
1449
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BPM
177
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%MHR
91
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B/mi
1234
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Asc(m)
165
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Hillscore
4
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Surface
Road
Notes & Comments
2 comments
Imported from file
Split Summary
===
1) 0.5m - 3:32(7:04/m) 175/196bpm 54cal
2) 0.5m - 3:30(7:00/m) 191/211bpm 56cal
3) 0.5m - 3:35(7:09/m) 170/181bpm 55cal
4) 0.5m - 3:25(6:50/m) 170/174bpm 55cal
5) 0.5m - 3:28(6:55/m) 172/176bpm 55cal
6) 0.5m - 3:27(6:54/m) 174/178bpm 55cal
7) 0.5m - 3:29(6:59/m) 176/183bpm 55cal
8) 0.5m - 3:26(6:52/m) 179/191bpm 55cal
9) 0.5m - 3:31(7:01/m) 179/185bpm 55cal
10) 0.5m - 3:29(6:57/m) 176/180bpm 55cal
11) 0.5m - 3:28(6:56/m) 175/178bpm 56cal
12) 0.5m - 3:27(6:55/m) 176/178bpm 55cal
13) 0.5m - 3:28(6:56/m) 175/179bpm 55cal
14) 0.5m - 3:31(7:02/m) 176/180bpm 55cal
15) 0.5m - 3:29(6:58/m) 179/182bpm 56cal
16) 0.5m - 3:27(6:54/m) 177/182bpm 55cal
17) 0.5m - 3:25(6:49/m) 177/180bpm 55cal
18) 0.5m - 3:26(6:51/m) 175/178bpm 55cal
19) 0.5m - 3:31(7:03/m) 177/179bpm 55cal
20) 0.5m - 3:27(6:54/m) 176/179bpm 55cal
21) 0.5m - 3:34(7:08/m) 178/184bpm 57cal
22) 0.5m - 3:30(6:59/m) 177/179bpm 55cal
23) 0.5m - 3:30(6:59/m) 177/180bpm 57cal
24) 0.5m - 3:35(7:11/m) 176/179bpm 57cal
25) 0.5m - 3:31(7:03/m) 175/184bpm 55cal
26) 0.5m - 3:39(7:18/m) 177/181bpm 50cal
27) 0.16m - 1:09(6:58/m) 181/183bpm 16cal
Speed Summary
===
Fastest 400m in 1:32
Fastest 800m in 3:15
Fastest 1km in 4:08
Fastest 1200m in 4:58
Fastest mile in 6:39
Pace Zone Summary
===
5:20-5:39/mile: 2%
5:40-5:59/mile: 4.1%
6:00-6:19/mile: 5.8%
6:20-6:39/mile: 11.7%
6:40-6:59/mile: 21%
7:00-7:19/mile: 24.8%
7:20-7:39/mile: 12.2%
7:40-7:59/mile: 5.8%
8:00-8:19/mile: 3.8%
8:40-8:59/mile: 2%
Heart Rate Zone Summary
===
81-85% (164-171bpm): 9.3%
86-90% (171-179bpm): 65.4%
91-95% (179-186bpm): 18.6%
96-100% (186-194bpm): 4.2%
3:32 3:30 3:35 3:25 3:28 3:27 3:29 3:26 3:31 3:29 3:28 3:27 3:28 3:31 3:29 3:27 3:25 3:26 3:31 3:27 3:34 3:30 3:30 3:35 3:31 3:39 1:09
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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.
|
0.50 |
0 |
0 |
0 |
175 92-196 |
0 |
4/8 |
1.00 |
0 |
0 |
0 |
192 184-208 |
0 |
7/9 |
1.50 |
0 |
0 |
0 |
170 162-184 |
0 |
3/6 |
2.00 |
0 |
0 |
0 |
170 162-173 |
0 |
4/5 |
2.50 |
0 |
0 |
0 |
172 167-176 |
0 |
3/2 |
3.00 |
0 |
0 |
0 |
175 170-180 |
0 |
2/3 |
3.50 |
0 |
0 |
0 |
176 172-182 |
0 |
5/2 |
4.00 |
0 |
0 |
0 |
180 173-191 |
0 |
6/7 |
4.50 |
0 |
0 |
0 |
179 175-186 |
0 |
3/5 |
5.00 |
0 |
0 |
0 |
176 174-179 |
0 |
4/5 |
5.50 |
19 |
19 |
37 |
175 171-178 |
109 |
8/5 |
6.00 |
3:42 |
3:23 |
6:46 |
176 172-178 |
1191 |
4/5 |
6.50 |
7:11 |
3:29 |
6:59 |
175 167-179 |
1222 |
1/6 |
7.00 |
10:43 |
3:32 |
7:04 |
176 171-180 |
1245 |
5/2 |
7.50 |
14:14 |
3:30 |
7:00 |
179 176-182 |
1254 |
10/0 |
8.00 |
17:40 |
3:27 |
6:54 |
177 170-182 |
1220 |
5/13 |
8.50 |
21:04 |
3:24 |
6:48 |
177 172-180 |
1204 |
5/9 |
9.00 |
24:32 |
3:27 |
6:54 |
175 166-178 |
1208 |
6/8 |
9.50 |
28:03 |
3:31 |
7:03 |
177 174-179 |
1247 |
1/7 |
10.00 |
31:30 |
3:27 |
6:54 |
177 170-181 |
1221 |
6/3 |
10.50 |
35:05 |
3:35 |
7:09 |
177 173-184 |
1267 |
5/3 |
11.00 |
38:34 |
3:29 |
6:58 |
177 176-179 |
1234 |
11/2 |
11.50 |
41:59 |
3:25 |
6:51 |
177 172-180 |
1212 |
8/11 |
12.00 |
45:34 |
3:35 |
7:10 |
175 166-179 |
1254 |
5/3 |
12.50 |
49:06 |
3:32 |
7:04 |
175 169-184 |
1236 |
6/2 |
13.00 |
53:06 |
4:00 |
7:59 |
177 172-183 |
1414 |
19/7 |
13.12 |
53:49 |
43 |
6:07 |
180 178-183 |
1102 |
0/3 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
71.61 |
5km |
19:20 |
6:13 |
71.58 |
5M |
32:20 |
6:28 |
69.54 |
10km |
40:53 |
6:35 |
68.62 |
10M |
1:08:20 |
6:50 |
67.78 |
Half |
1:31:29 |
6:59 |
66.43 |
20M |
2:24:28 |
7:13 |
66.66 |
Mara |
3:13:24 |
7:23 |
66.39 |
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This might take a while. Firstly, I am pleased with this outcome - a new PB by 1:45. As PtB noted, it's a pretty shitty course, but I quite enjoyed the day. Overall, the BPMile stats are pretty good, given the distance. Most impressive though is my average HR at 176 bpm and over 90% of max. This is 5 beats higher average than I've ever managed at HM distance before. So, my average pace was a personal best, my HR was very consistent throughout, the Beats per mile were low, but the overall average HR was much higher than I have previously managed. It looks like my cardio is in a good place, but also, my leg strength must be good to allow me to sustain that higher average HR. It would appear that the sustained increase in mileage following HR Training principles together with the hillier long runs, is starting to pay off. The thing that I wanted most from today was to guage my mental strength. The last 6 miles of the marathon have not been good for me thus far and so this campaign I have tried to focus more on leg strength. This run, I tried to focus mentally and not allow the negative thoughts to creep in. I managed this reasonably well - my splits are still pretty strong at the end (ignore the stupid hill at split 26 - whose fucking idea was that!). It as, as them there 'mericans say, 'all good'.
Well done mate great running.