F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Mon 4th Apr 2022 at 1:28pm by SeanMc
Run > Steady-State
Good
-
Time
1:11:37
-
Miles
9.33
-
Min/mi
7:41
-
Pacing
90.7%
-
WAVA
68.13
-
Stride(cm)
116
-
Cals
876
-
Cadence
180
-
BPM
133
-
%MHR
77.8
-
B/mi
1022
-
Asc(m)
234
-
Hillscore
15
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:38(7:38/m) 119/125bpm [908b/mi] 83cal 7.87/8.5mph
2) 1m - 7:40(7:40/m) 127/132bpm [974b/mi] 91cal 7.82/8.33mph
3) 1m - 7:32(7:32/m) 131/137bpm [986b/mi] 92cal 7.97/8.31mph
4) 1m - 7:36(7:36/m) 135/139bpm [1025b/mi] 95cal 7.9/8.29mph
5) 1m - 8:00(8:00/m) 138/145bpm [1104b/mi] 102cal 7.5/8.47mph
6) 1m - 8:43(8:43/m) 140/148bpm [1221b/mi] 113cal 6.88/8.47mph
7) 1m - 7:43(7:43/m) 133/145bpm [1027b/mi] 88cal 7.77/8.72mph
8) 1m - 7:18(7:18/m) 136/139bpm [994b/mi] 89cal 8.21/9.06mph
9) 1m - 7:14(7:14/m) 141/146bpm [1020b/mi] 94cal 8.3/8.91mph
10) 0.31m - 2:13(7:09/m) 144/147bpm [1029b/mi] 29cal 8.4/8.52mph
Very good steady recovery run, thanks as always to Majella and Harui for your company xxx
7:38 7:40 7:32 7:36 8:00 8:43 7:43 7:18 7:14 2:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:00 |
2:00 |
8:00 |
114 85-125 |
913 |
178 122-184 |
2/4 |
0.50 |
3:55 |
1:55 |
7:40 |
117 113-124 |
896 |
179 176-182 |
4/4 |
0.75 |
5:46 |
1:51 |
7:23 |
121 118-124 |
894 |
180 176-182 |
4/7 |
1.00 |
7:37 |
1:51 |
7:24 |
123 122-124 |
910 |
179 174-182 |
6/3 |
1.25 |
9:33 |
1:56 |
7:46 |
124 121-126 |
963 |
179 176-182 |
5/5 |
1.50 |
11:27 |
1:54 |
7:35 |
126 124-128 |
956 |
179 176-182 |
7/4 |
1.75 |
13:26 |
1:59 |
7:56 |
129 125-132 |
1023 |
180 178-182 |
4/8 |
2.00 |
15:17 |
1:51 |
7:23 |
129 128-130 |
952 |
179 176-182 |
4/5 |
2.25 |
17:08 |
1:52 |
7:27 |
129 127-131 |
960 |
179 176-182 |
10/3 |
2.50 |
19:04 |
1:56 |
7:42 |
130 127-137 |
1001 |
179 176-182 |
7/7 |
2.75 |
20:55 |
1:51 |
7:23 |
133 128-137 |
982 |
178 176-180 |
8/12 |
3.00 |
22:48 |
1:54 |
7:35 |
133 131-135 |
1009 |
179 174-186 |
7/14 |
3.25 |
24:43 |
1:54 |
7:37 |
132 130-135 |
1005 |
180 176-184 |
9/6 |
3.50 |
26:32 |
1:50 |
7:18 |
137 134-139 |
1001 |
180 176-186 |
6/8 |
3.75 |
28:26 |
1:54 |
7:37 |
135 132-139 |
1027 |
181 178-184 |
12/12 |
4.00 |
30:26 |
2:00 |
8:00 |
137 133-139 |
1096 |
179 172-182 |
4/7 |
4.25 |
32:41 |
2:15 |
8:59 |
140 133-145 |
1257 |
178 176-180 |
10/8 |
4.50 |
34:37 |
1:56 |
7:43 |
140 135-144 |
1080 |
179 176-184 |
28/2 |
4.75 |
36:33 |
1:57 |
7:47 |
137 135-139 |
1065 |
179 178-186 |
10/10 |
5.00 |
38:24 |
1:51 |
7:22 |
134 131-137 |
988 |
179 174-186 |
10/6 |
5.25 |
40:24 |
2:00 |
8:02 |
137 130-143 |
1100 |
181 176-186 |
7/17 |
5.50 |
42:22 |
1:58 |
7:52 |
136 134-140 |
1069 |
179 176-186 |
9/14 |
5.75 |
44:43 |
2:21 |
9:24 |
141 138-146 |
1325 |
179 176-186 |
14/6 |
6.00 |
47:07 |
2:24 |
9:34 |
146 145-148 |
1398 |
181 178-184 |
36/0 |
6.25 |
49:01 |
1:54 |
7:36 |
140 134-144 |
1065 |
180 176-188 |
12/6 |
6.50 |
51:01 |
2:00 |
8:01 |
125 120-132 |
1003 |
178 90-190 |
0/26 |
6.75 |
52:47 |
1:45 |
7:01 |
131 123-134 |
919 |
183 178-194 |
4/23 |
7.00 |
54:50 |
2:04 |
8:14 |
138 131-142 |
1137 |
180 176-184 |
31/33 |
7.25 |
56:39 |
1:49 |
7:15 |
134 131-138 |
972 |
181 180-186 |
7/16 |
7.50 |
58:29 |
1:51 |
7:22 |
136 134-137 |
1003 |
181 178-186 |
10/8 |
7.75 |
1:00:15 |
1:46 |
7:03 |
135 132-138 |
951 |
184 180-188 |
7/21 |
8.00 |
1:02:09 |
1:54 |
7:34 |
138 135-139 |
1045 |
182 178-186 |
14/5 |
8.25 |
1:03:59 |
1:50 |
7:19 |
140 137-142 |
1025 |
184 178-190 |
27/22 |
8.50 |
1:05:49 |
1:50 |
7:20 |
145 141-146 |
1065 |
184 182-188 |
11/9 |
8.75 |
1:07:35 |
1:46 |
7:04 |
140 138-144 |
989 |
182 178-184 |
7/7 |
9.00 |
1:09:23 |
1:48 |
7:12 |
141 138-145 |
1015 |
184 180-188 |
9/10 |
9.25 |
1:11:10 |
1:47 |
7:09 |
144 142-147 |
1030 |
187 184-190 |
18/7 |
9.31 |
1:11:36 |
26 |
7:11 |
145 145-145 |
1041 |
190 188-192 |
1/6 |
Elevation
Biggest Climbs (m) |
Min/mi |
55 6.4% |
9:26
|
30 18.4% |
8:43
|
27 13.7% |
7:29
|
27 6.4% |
8:54
|
10 4.7% |
7:04
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
180 |
9.3 |
1:11:18 |
7:40 |
Walk |
0.4 |
122 |
0 |
18 |
22:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
50.34% |
More |
800m |
3:31 |
7:05 |
58.81% |
More |
1km |
4:24 |
7:06 |
61.92% |
More |
Mile |
7:10 |
7:10 |
66.00% |
More |
5k |
22:55 |
7:22 |
68.10% |
More |
5 miles |
38:21 |
7:40 |
66.47% |
More |
10k |
48:04 |
7:44 |
66.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
70.34 |
5km |
22:20 |
7:11 |
69.86 |
5M |
36:58 |
7:24 |
68.96 |
10km |
46:33 |
7:29 |
68.44 |
10M |
1:17:05 |
7:43 |
67.97 |
Half |
1:42:37 |
7:50 |
67.43 |
20M |
2:40:42 |
8:02 |
67.45 |
Mara |
3:33:58 |
8:10 |
67.79 |
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