- rain
- breezy
-
Time
29:55
-
Miles
4.01
-
Min/mi
7:28
-
Pacing
86%
-
WAVA
60.02
-
Stride(cm)
118
-
Cals
432
-
Cadence
183
-
BPM
132
-
%MHR
75.6
-
B/mi
987
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
RECOVERY RUN - Shorter Wigston route.
Left leg still sore but not as weird as last night. Mainly just calf soreness today 'nerve issues'. Not right though.
All easy effort but running into wind for most of first half and then heavy rain for second half.
Split Summary
===
1) 1m - 7:24(7:24/m) 131/140bpm 106cal 8.1/10.79mph
2) 1m - 7:20(7:20/m) 135/143bpm 110cal 8.18/8.62mph
3) 1m - 7:31(7:31/m) 135/142bpm 110cal 7.99/8.68mph
4) 1m - 7:37(7:37/m) 134/142bpm 106cal 7.88/8.39mph
5) 0.01m - 3(7:09/m) 130/130bpm 8.39/7.41mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:27 |
106 80-132 |
790 |
185 180-212 |
5/1 |
0.25 |
1:52 |
56 |
7:26 |
137 133-140 |
1019 |
184 182-186 |
3/2 |
0.38 |
2:49 |
57 |
7:35 |
135 134-137 |
1024 |
183 182-186 |
2/2 |
0.50 |
3:45 |
56 |
7:32 |
133 131-135 |
1001 |
184 182-186 |
1/4 |
0.63 |
4:40 |
55 |
7:17 |
127 115-133 |
925 |
184 182-186 |
1/3 |
0.75 |
5:37 |
57 |
7:35 |
135 132-139 |
1023 |
184 182-186 |
2/2 |
0.88 |
6:31 |
55 |
7:16 |
135 133-137 |
982 |
183 182-186 |
1/4 |
1.00 |
7:25 |
54 |
7:14 |
134 133-135 |
970 |
184 182-188 |
2/5 |
1.13 |
8:27 |
1:02 |
8:16 |
138 136-141 |
1141 |
184 176-188 |
1/3 |
1.25 |
9:21 |
53 |
7:06 |
133 132-136 |
944 |
184 182-186 |
1/5 |
1.38 |
10:16 |
55 |
7:22 |
131 120-139 |
966 |
185 182-190 |
3/1 |
1.50 |
11:08 |
52 |
6:59 |
131 126-139 |
916 |
183 180-184 |
0/8 |
1.63 |
12:06 |
58 |
7:44 |
133 126-140 |
1028 |
187 182-190 |
3/2 |
1.75 |
13:03 |
57 |
7:34 |
142 141-142 |
1075 |
185 184-186 |
3/1 |
1.88 |
13:58 |
55 |
7:22 |
137 131-141 |
1010 |
183 182-184 |
0/3 |
2.00 |
14:53 |
55 |
7:20 |
129 127-131 |
947 |
182 170-186 |
1/5 |
2.13 |
15:49 |
55 |
7:23 |
135 131-137 |
997 |
185 182-190 |
1/2 |
2.25 |
16:45 |
56 |
7:29 |
136 135-137 |
1018 |
185 182-188 |
4/1 |
2.38 |
17:43 |
59 |
7:49 |
138 137-141 |
1078 |
184 170-190 |
4/1 |
2.50 |
18:43 |
1:00 |
7:56 |
140 137-142 |
1111 |
186 182-192 |
3/0 |
2.63 |
19:40 |
57 |
7:36 |
134 122-142 |
1018 |
183 180-184 |
2/3 |
2.75 |
20:37 |
57 |
7:36 |
136 134-137 |
1035 |
184 182-186 |
4/0 |
2.88 |
21:30 |
53 |
7:06 |
136 135-138 |
967 |
184 182-186 |
4/1 |
3.00 |
22:55 |
1:25 |
11:17 |
128 119-140 |
1445 |
174 116-188 |
4/2 |
3.13 |
23:54 |
59 |
7:53 |
134 133-135 |
1057 |
184 180-186 |
4/1 |
3.25 |
24:52 |
57 |
7:40 |
137 135-138 |
1050 |
184 182-184 |
3/2 |
3.38 |
25:45 |
54 |
7:10 |
137 137-137 |
982 |
184 182-186 |
3/2 |
3.50 |
26:44 |
59 |
7:52 |
136 135-137 |
1069 |
183 180-186 |
3/0 |
3.63 |
27:40 |
56 |
7:25 |
139 135-142 |
1032 |
184 182-186 |
3/2 |
3.75 |
28:37 |
57 |
7:40 |
129 115-139 |
989 |
181 178-186 |
1/2 |
3.88 |
29:33 |
56 |
7:25 |
131 129-133 |
972 |
181 180-184 |
3/5 |
4.00 |
30:34 |
1:01 |
8:11 |
130 129-132 |
1064 |
181 176-186 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
183 |
4 |
30:00 |
7:30 |
Walk |
1.9 |
118 |
0 |
34 |
3:50:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
44.11% |
More |
800m |
3:37 |
7:17 |
50.35% |
More |
1km |
4:34 |
7:20 |
52.19% |
More |
Mile |
7:20 |
7:20 |
55.46% |
More |
5k |
23:45 |
7:39 |
58.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
58.42 |
5km |
22:53 |
7:22 |
60.47 |
5M |
37:43 |
7:33 |
59.62 |
10km |
47:23 |
7:38 |
59.20 |
10M |
1:18:06 |
7:49 |
59.30 |
Half |
1:43:42 |
7:55 |
58.60 |
20M |
2:41:42 |
8:05 |
59.55 |
Mara |
3:34:42 |
8:12 |
59.81 |
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