Sun 5th Nov 2017 at 9:00am by larkim
Run > Progressive
-
Time
1:48:15
-
Miles
14.02
-
Min/mi
7:43
-
Pacing
89%
-
WAVA
61.83
-
Stride(cm)
110
-
Cals
1169
-
Cadence
189
-
BPM
148
-
%MHR
81.1
-
B/mi
1146
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Dropped off Charlie in Chester for singing thing, headed down the canal. Had to turn around when it all got a bit muddy, but nice pace development - 5 x recovery, 5 x GA, 4 x 10k-ish.
Split Summary
===
1) 1m - 8:20(8:20/m) 168/184bpm 122cal 7.19/7.87mph
2) 1m - 8:10(8:10/m) 159/187bpm 106cal 7.34/8.06mph
3) 1m - 8:40(8:40/m) 135/160bpm 71cal 6.92/7.45mph
4) 1m - 8:30(8:30/m) 132/138bpm 60cal 7.05/7.33mph
5) 1m - 8:35(8:35/m) 137/143bpm 72cal 7/7.56mph
6) 1m - 7:49(7:49/m) 141/145bpm 74cal 7.67/7.87mph
7) 1m - 7:48(7:48/m) 140/144bpm 69cal 7.7/7.83mph
8) 1m - 7:43(7:43/m) 143/146bpm 74cal 7.78/9.02mph
9) 1m - 7:43(7:43/m) 143/146bpm 70cal 7.78/8.14mph
10) 1m - 7:37(7:37/m) 144/151bpm 71cal 7.87/8.18mph
11) 1m - 7:02(7:02/m) 153/157bpm 91cal 8.52/8.77mph
12) 1m - 6:55(6:55/m) 158/161bpm 95cal 8.68/8.89mph
13) 1m - 6:41(6:41/m) 161/163bpm 96cal 8.97/9.2mph
14) 1m - 6:34(6:34/m) 164/167bpm 97cal 9.13/10.58mph
15) 0.02m - 7(6:22/m) 165/166bpm 1cal 9.42/9.27mph
8:20 8:10 8:40 8:30 8:35 7:49 7:48 7:43 7:43 7:37 7:02 6:55 6:41 6:34 7
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:11 |
4:11 |
8:21 |
157 83-184 |
1312 |
179 128-184 |
6/3 |
1.00 |
8:20 |
4:09 |
8:19 |
177 168-181 |
1472 |
184 182-186 |
10/4 |
1.50 |
12:22 |
4:02 |
8:04 |
173 161-187 |
1395 |
185 182-188 |
6/5 |
2.00 |
16:30 |
4:08 |
8:17 |
146 128-187 |
1209 |
185 182-190 |
8/4 |
2.50 |
20:39 |
4:08 |
8:16 |
141 130-160 |
1166 |
185 182-188 |
6/6 |
3.00 |
25:11 |
4:32 |
9:04 |
131 116-138 |
1189 |
185 182-186 |
3/6 |
3.50 |
29:25 |
4:14 |
8:28 |
129 121-138 |
1093 |
183 182-188 |
6/4 |
4.00 |
33:41 |
4:16 |
8:32 |
135 132-138 |
1152 |
183 178-188 |
6/7 |
4.50 |
38:06 |
4:25 |
8:50 |
136 134-139 |
1201 |
182 168-186 |
4/4 |
5.00 |
42:15 |
4:10 |
8:19 |
138 135-143 |
1148 |
185 182-188 |
5/3 |
5.50 |
46:10 |
3:55 |
7:49 |
140 136-144 |
1095 |
187 184-188 |
5/4 |
6.00 |
50:05 |
3:55 |
7:50 |
142 140-145 |
1112 |
189 186-192 |
5/8 |
6.50 |
53:58 |
3:54 |
7:47 |
140 139-142 |
1090 |
189 186-192 |
3/6 |
7.00 |
57:53 |
3:54 |
7:48 |
141 138-144 |
1100 |
189 186-192 |
3/2 |
7.50 |
1:01:45 |
3:53 |
7:45 |
143 140-144 |
1109 |
189 180-192 |
5/4 |
8.00 |
1:05:35 |
3:50 |
7:40 |
143 142-146 |
1097 |
189 180-194 |
3/5 |
8.50 |
1:09:27 |
3:52 |
7:44 |
143 140-146 |
1106 |
190 188-194 |
3/3 |
9.00 |
1:13:18 |
3:51 |
7:42 |
142 140-145 |
1092 |
191 188-192 |
5/2 |
9.50 |
1:17:10 |
3:52 |
7:43 |
143 141-146 |
1104 |
190 186-194 |
9/6 |
10.00 |
1:20:56 |
3:46 |
7:32 |
145 143-151 |
1091 |
189 186-192 |
5/7 |
10.50 |
1:24:28 |
3:32 |
7:05 |
152 150-154 |
1076 |
194 186-198 |
4/5 |
11.00 |
1:27:58 |
3:30 |
7:00 |
155 152-157 |
1085 |
196 194-198 |
4/5 |
11.50 |
1:31:27 |
3:29 |
6:58 |
157 154-158 |
1093 |
197 196-200 |
6/4 |
12.00 |
1:34:53 |
3:26 |
6:52 |
159 156-161 |
1091 |
199 196-206 |
4/3 |
12.50 |
1:38:13 |
3:20 |
6:41 |
161 158-162 |
1076 |
199 186-202 |
4/10 |
13.00 |
1:41:34 |
3:21 |
6:42 |
162 161-163 |
1085 |
199 192-204 |
5/9 |
13.50 |
1:44:51 |
3:17 |
6:34 |
162 162-164 |
1065 |
197 98-206 |
2/5 |
14.00 |
1:48:08 |
3:17 |
6:34 |
165 164-167 |
1083 |
200 192-206 |
4/7 |
14.02 |
1:48:15 |
7 |
6:59 |
166 166-166 |
1159 |
200 200-200 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
189 |
14 |
1:48:04 |
7:43 |
Walk |
0.1 |
113 |
0 |
6 |
6:52 |
Still |
0.1 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:21 |
50.58% |
More |
800m |
3:14 |
6:31 |
57.25% |
More |
1km |
4:03 |
6:31 |
59.88% |
More |
Mile |
6:34 |
6:34 |
62.89% |
More |
5k |
20:56 |
6:44 |
67.10% |
More |
5 miles |
34:49 |
6:58 |
65.60% |
More |
10k |
44:10 |
7:06 |
64.54% |
More |
10 miles |
1:14:25 |
7:27 |
63.26% |
More |
Half |
1:40:37 |
7:41 |
61.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
66.81 |
5km |
21:08 |
6:48 |
66.48 |
5M |
35:23 |
7:05 |
64.55 |
10km |
44:48 |
7:13 |
63.63 |
10M |
1:15:03 |
7:30 |
62.73 |
Half |
1:40:34 |
7:41 |
61.44 |
20M |
2:39:07 |
7:57 |
61.53 |
Mara |
3:33:15 |
8:08 |
61.22 |
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