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Tue 7th Jan 2025 at 3:29pm by ishep
Run > General
-
Time
1:09:59
-
Miles
6.26
-
Min/mi
11:11
-
Pacing
47%
-
WAVA
42.44
-
Stride(cm)
91
-
Cals
908
-
Watts
318
-
Cadence
159
-
BPM
158
-
%MHR
83.1
-
B/mi
1765
-
Asc(m)
141
-
Hillscore
7
-
Surface
Road
Notes & Comments
Little excursion down by the water with the last of the sun
Reet glad I looped that way round, as the first bit was no fun, being just a touch below the water table. Reasonably dry by the time I got back to the car.
Main purpose of that route was to bag five new Conquercise squares to link up my home patch with my Gloucester-Stroud-Slimbridge patch - increased my lawn from 17 to 70! 😍
1) 1mi - 10:45(10:45/mi) 144/155bpm [1548b/mi] 140cal 285/591W
2) 1mi - 11:05(11:05/mi) 156/171bpm [1728b/mi] 144cal 240/406W
3) 1mi - 12:43(12:43/mi) 164/182bpm [2086b/mi] 165cal 213/349W
4) 1mi - 14:20(14:20/mi) 153/179bpm [2192b/mi] 162cal 218/420W
5) 1mi - 9:39(9:39/mi) 164/181bpm [1582b/mi] 132cal 334/423W
6) 1mi - 9:18(9:18/mi) 171/191bpm [1589b/mi] 138cal 339/488W
7) 0.26mi - 2:10(8:18/mi) 152/159bpm [1261b/mi] 27cal 414/649W
10:45 11:05 12:43 14:20 9:39 9:18 2:10
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
| 0.25 |
2:07 |
2:07 |
8:28 |
135 85-150 |
1142 |
164 158-168 |
475 70-591 |
30/3 |
| 0.50 |
4:27 |
2:20 |
9:20 |
144 143-147 |
1345 |
162 154-166 |
341 290-437 |
7/4 |
| 0.75 |
7:18 |
2:51 |
11:23 |
147 143-152 |
1674 |
155 94-168 |
302 28-385 |
16/12 |
| 1.00 |
10:44 |
3:26 |
13:45 |
147 133-155 |
2022 |
150 98-170 |
218 33-404 |
1/26 |
| 1.25 |
13:35 |
2:50 |
11:22 |
157 146-164 |
1784 |
157 106-164 |
283 77-333 |
0/7 |
| 1.50 |
16:15 |
2:40 |
10:41 |
154 144-169 |
1644 |
159 88-166 |
297 62-406 |
5/4 |
| 1.75 |
19:01 |
2:46 |
11:03 |
155 147-169 |
1713 |
158 148-164 |
259 134-322 |
0/19 |
| 2.00 |
21:49 |
2:48 |
11:13 |
159 150-171 |
1783 |
147 86-160 |
249 57-297 |
1/4 |
| 2.25 |
24:30 |
2:41 |
10:45 |
164 150-170 |
1764 |
155 102-162 |
287 85-349 |
2/2 |
| 2.50 |
27:23 |
2:53 |
11:31 |
169 161-172 |
1946 |
148 86-160 |
251 25-309 |
4/2 |
| 2.75 |
30:12 |
2:49 |
11:16 |
168 161-173 |
1894 |
148 88-190 |
248 59-322 |
3/4 |
| 3.00 |
34:32 |
4:20 |
17:19 |
159 130-182 |
2754 |
159 90-166 |
278 66-345 |
4/6 |
| 3.25 |
37:42 |
3:10 |
12:41 |
162 137-179 |
2055 |
157 90-162 |
325 51-389 |
9/1 |
| 3.50 |
40:19 |
2:37 |
10:28 |
166 151-178 |
1738 |
160 98-166 |
333 53-391 |
7/5 |
| 3.75 |
46:10 |
5:51 |
23:23 |
137 116-164 |
3203 |
164 154-170 |
368 264-420 |
4/6 |
| 4.00 |
48:52 |
2:42 |
10:49 |
162 153-169 |
1752 |
162 150-166 |
353 102-416 |
6/6 |
| 4.25 |
51:29 |
2:37 |
10:27 |
151 142-159 |
1578 |
158 104-168 |
307 56-423 |
7/2 |
| 4.50 |
53:51 |
2:23 |
9:30 |
172 153-181 |
1634 |
164 162-166 |
368 337-410 |
6/3 |
| 4.75 |
56:13 |
2:21 |
9:25 |
165 154-176 |
1554 |
164 162-166 |
349 304-400 |
14/1 |
| 5.00 |
58:31 |
2:18 |
9:13 |
167 162-175 |
1540 |
165 164-168 |
348 272-385 |
7/1 |
| 5.25 |
1:00:41 |
2:10 |
8:41 |
175 168-188 |
1520 |
166 162-174 |
353 271-488 |
5/6 |
| 5.50 |
1:03:14 |
2:33 |
10:11 |
184 175-191 |
1873 |
160 104-168 |
317 74-457 |
12/10 |
| 5.75 |
1:05:31 |
2:18 |
9:11 |
170 160-186 |
1560 |
161 106-170 |
352 78-444 |
3/14 |
| 6.00 |
1:07:49 |
2:17 |
9:09 |
153 150-163 |
1399 |
164 162-166 |
346 312-418 |
9/1 |
| 6.25 |
1:10:47 |
2:58 +53
|
11:54 |
151 135-159 |
1796 |
166 160-172 |
430 327-649 |
17/3 |
| 6.26 |
1:10:53 |
6 |
8:29 |
158 157-158 |
1341 |
167 166-168 |
503 486-514 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
84.4 |
161 |
6.1 |
59:43 |
9:56 |
| Walk |
4.1 |
99 |
0.2 |
2:57 |
18:49 |
| Still |
10.2 |
- |
- |
7:20 |
- |
| Pause |
1.2 |
- |
- |
53 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:25 |
39.19% |
More |
| 800m |
4:25 |
8:53 |
43.52% |
More |
| 1km |
5:27 |
8:47 |
46.32% |
More |
| Mile |
9:10 |
9:10 |
47.37% |
More |
| 5k |
34:11 |
11:00 |
42.38% |
More |
| 5 miles |
56:42 |
11:20 |
41.63% |
More |
| 10k |
1:10:29 |
11:21 |
41.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:01 |
10:01 |
43.35 |
| 5km |
33:18 |
10:43 |
43.51 |
| 5M |
55:09 |
11:02 |
42.80 |
| 10km |
1:09:26 |
11:10 |
42.43 |
| 10M |
1:54:59 |
11:30 |
42.05 |
| Half |
2:33:05 |
11:41 |
41.66 |
| 20M |
3:59:44 |
11:59 |
41.59 |
| Mara |
5:19:10 |
12:11 |
41.74 |
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