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Tue 26th Jun 2018 at 6:00am by fetcheveryone

Run > Long Run
  • Time
    2:02:32
  • Miles
    13.02
  • Min/mi
    9:25
  • Pacing
    91.2%
  • WAVA
    49.26
  • Cals
    1768
  • BPM
    143
  • %MHR
    77.1
  • B/mi
    1342
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

P&D wk 17. 5 @ 10% slower than mara pace, then 8 at Mara pace. Metronome Katie was my booster rocket for the first 5. Slightly overcooked it (I am looking at 9:09 for a 4hr Mara), but it was also pretty warm. Last mile was a bit hard, and felt a wee bit sick for about 20s when I got home. Pleased with the overall outcome :-)

Split Summary
===
1) 0.99m - 9:58(10:02/m) 137cal
2) 1m - 10:00(10:00/m) 140cal
3) 1m - 9:52(9:52/m) 139cal
4) 1m - 10:03(10:03/m) 138cal
5) 1m - 10:06(10:06/m) 137cal
6) 1m - 9:26(9:25/m) 136cal
7) 1m - 9:00(9:00/m) 135cal
8) 1m - 9:02(9:02/m) 136cal
9) 1m - 9:01(9:01/m) 136cal
10) 1m - 9:04(9:04/m) 132cal
11) 1m - 8:51(8:50/m) 128cal
12) 1m - 8:56(8:56/m) 136cal
13) 1m - 8:59(8:59/m) 136cal
14) 0.03m - 14(8:19/m) 2cal
9:58 10:00 9:52 10:03 10:06 9:26 9:00 9:02 9:01 9:04 8:51 8:56 8:59 14

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 5:05 5:05 10:11 114 67-124 1160 2/5
1.00 10:00 4:55 9:50 121 116-126 1190 2/2
1.50 14:59 4:59 9:58 123 118-127 1227 4/5
2.00 20:01 5:01 10:03 125 117-130 1256 4/2
2.50 24:57 4:56 9:52 132 123-145 1301 2/5
3.00 29:53 4:56 9:52 128 122-133 1264 5/4
3.50 34:52 4:59 9:59 130 125-137 1298 1/2
4.00 39:55 5:03 10:05 134 130-138 1351 6/5
4.50 44:56 5:01 10:01 135 129-142 1353 2/2
5.00 50:00 5:04 10:09 135 124-142 1370 5/2
5.50 54:56 4:56 9:52 143 131-149 1410 3/5
6.00 59:27 4:31 9:02 146 140-151 1319 2/3
6.50 1:03:58 4:31 9:02 148 140-153 1336 1/6
7.00 1:08:27 4:30 8:59 148 143-154 1330 5/2
7.50 1:12:58 4:31 9:01 151 146-160 1362 2/4
8.00 1:17:30 4:32 9:03 149 146-151 1349 6/3
8.50 1:22:00 4:30 9:01 149 143-154 1343 4/4
9.00 1:26:31 4:31 9:02 151 145-155 1363 2/5
9.50 1:30:59 4:28 8:57 153 148-158 1368 4/1
10.00 1:35:34 4:35 9:10 155 149-162 1422 3/5
10.50 1:40:00 4:25 8:51 156 151-160 1379 6/3
11.00 1:44:27 4:27 8:55 158 151-167 1408 3/2
11.50 1:48:55 4:28 8:57 157 151-160 1405 3/2
12.00 1:53:22 4:26 8:53 159 155-163 1412 5/4
12.50 1:57:51 4:29 8:58 161 155-164 1443 2/2
13.00 2:02:20 4:29 8:58 162 154-165 1453 5/2
13.02 2:02:31 11 8:15 163 162-163 1345 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    143 avge / 167 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 37.50% More
    800m 4:18 8:39 42.01% More
    1km 5:25 8:43 43.53% More
    Mile 8:46 8:46 46.08% More
    5k 27:58 9:00 49.12% More
    5 miles 45:08 9:02 49.44% More
    10k 57:37 9:16 48.30% More
    10 miles 1:35:21 9:32 48.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:41 6:41 60.45
    5km 24:10 7:47 56.83
    5M 41:26 8:17 53.84
    10km 53:00 8:32 52.51
    10M 1:30:52 9:05 50.56
    Half 2:03:23 9:25 48.85
    20M 3:19:17 9:58 47.93
    Mara 4:30:36 10:20 47.06

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