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Sun 1st Oct 2023 at 9:35am by allmatthew
Run > General
drizzle
-
Time
38:29
-
Miles
6.22
-
Min/mi
6:11
-
Pacing
96.9%
-
WAVA
70.83
-
Stride(cm)
148
-
Cals
684
-
Cadence
175
-
BPM
179
-
%MHR
90.6
-
B/mi
1110
-
Asc(m)
114
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Was hoping for a slightly quicker time given how I'd run on a harder course two weeks ago but didn't quite have it in the legs. That said, I'm pleased with the consistency, and didn't given up when I saw the arbitrary goal time slipping away (was never on it, to be fair!)
Split Summary
===
1) 1mi - 6:10(6:10/mi) 170/182bpm [1048b/mi] 108cal
2) 1mi - 6:08(6:08/mi) 182/188bpm [1115b/mi] 110cal
3) 1mi - 6:13(6:13/mi) 181/184bpm [1124b/mi] 110cal
4) 1mi - 6:12(6:12/mi) 183/187bpm [1136b/mi] 111cal
5) 1mi - 6:15(6:15/mi) 182/185bpm [1138b/mi] 110cal
6) 1mi - 6:12(6:12/mi) 182/187bpm [1128b/mi] 111cal
7) 0.22mi - 1:20(5:54/mi) 183/185bpm [1080b/mi] 24cal
6:10 6:08 6:13 6:12 6:15 6:12 1:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:34 |
1:34 |
6:16 |
143 104-169 |
897 |
167 88-180 |
4/6 |
0.50 |
3:06 |
1:32 |
6:08 |
174 170-177 |
1069 |
176 174-180 |
4/7 |
0.75 |
4:39 |
1:33 |
6:10 |
177 175-180 |
1093 |
177 176-178 |
6/4 |
1.00 |
6:10 |
1:31 |
6:03 |
178 173-181 |
1077 |
177 174-178 |
8/8 |
1.25 |
7:42 |
1:32 |
6:08 |
182 177-184 |
1117 |
176 174-178 |
5/4 |
1.50 |
9:14 |
1:32 |
6:08 |
183 181-188 |
1121 |
177 174-180 |
11/2 |
1.75 |
10:46 |
1:32 |
6:09 |
182 181-183 |
1119 |
177 176-180 |
4/8 |
2.00 |
12:17 |
1:31 |
6:05 |
183 180-184 |
1113 |
177 174-180 |
6/5 |
2.25 |
13:50 |
1:33 |
6:11 |
183 181-184 |
1131 |
175 172-178 |
9/7 |
2.50 |
15:24 |
1:35 |
6:19 |
180 178-182 |
1137 |
174 172-176 |
3/8 |
2.75 |
16:56 |
1:31 |
6:05 |
181 180-183 |
1102 |
175 172-178 |
6/6 |
3.00 |
18:30 |
1:34 |
6:16 |
182 180-183 |
1140 |
176 174-178 |
3/3 |
3.25 |
20:03 |
1:34 |
6:15 |
182 179-186 |
1138 |
176 172-180 |
6/2 |
3.50 |
21:36 |
1:33 |
6:11 |
182 180-184 |
1125 |
176 174-178 |
6/3 |
3.75 |
23:10 |
1:34 |
6:17 |
183 182-185 |
1149 |
175 174-178 |
4/8 |
4.00 |
24:42 |
1:32 |
6:07 |
183 179-185 |
1120 |
176 174-178 |
5/4 |
4.25 |
26:16 |
1:33 |
6:13 |
182 179-183 |
1133 |
175 174-176 |
5/6 |
4.50 |
27:52 |
1:37 |
6:28 |
183 180-185 |
1183 |
174 172-176 |
6/7 |
4.75 |
29:25 |
1:32 |
6:10 |
181 180-182 |
1116 |
175 172-178 |
4/6 |
5.00 |
30:57 |
1:32 |
6:10 |
182 180-183 |
1122 |
176 174-178 |
5/12 |
5.25 |
32:32 |
1:34 |
6:18 |
180 178-182 |
1133 |
175 172-178 |
7/9 |
5.50 |
34:06 |
1:34 |
6:16 |
182 180-183 |
1140 |
174 172-176 |
7/5 |
5.75 |
35:38 |
1:33 |
6:11 |
184 181-185 |
1137 |
176 172-178 |
5/5 |
6.00 |
37:09 |
1:31 |
6:02 |
184 181-186 |
1111 |
175 174-178 |
5/4 |
6.22 |
38:29 |
1:20 |
5:56 |
183 180-185 |
1084 |
179 174-194 |
7/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
175 |
6.2 |
38:24 |
6:11 |
Walk |
0.2 |
88 |
0 |
5 |
6:24 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:56 |
51.77% |
More |
800m |
2:59 |
6:00 |
58.91% |
More |
1km |
3:45 |
6:01 |
61.76% |
More |
Mile |
6:06 |
6:06 |
65.46% |
More |
5k |
19:08 |
6:10 |
70.17% |
More |
5 miles |
30:55 |
6:11 |
70.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:23 |
5:23 |
74.09 |
5km |
18:14 |
5:52 |
73.64 |
5M |
30:25 |
6:05 |
71.74 |
10km |
38:26 |
6:11 |
70.78 |
10M |
1:04:09 |
6:25 |
69.43 |
Half |
1:25:47 |
6:33 |
68.41 |
20M |
2:15:15 |
6:46 |
67.68 |
Mara |
3:00:52 |
6:54 |
67.53 |
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Well done! Sub 39 is no easy task and very good time still!
Thank you - I've raced three weekends in a row so I'll take the consistency and look forward to a two week taper