- breezy
-
Time
1:12:56
-
Miles
10.57
-
Min/mi
6:54
-
Pacing
0%
-
WAVA
67.85
-
Stride(cm)
129
-
Cals
1020
-
Cadence
181
-
BPM
144
-
%MHR
82.3
-
B/mi
993
-
Asc(m)
42
-
Surface
Road
Notes & Comments
CLUB RUN - GREAT CNTRAL WAY ROUTE.
Ran at the front for most of the run with Andy Lewis and the chased Andy Peet hard down GCW & then back up Saffron Road and then a final push up Tesco hill and by the schools.
A hard run overall but speed is definitely coming back as I was running at low 5m/m pace in places and under 6m/m pace on the hard bits.
Split Summary
===
1) 1m - 7:23(7:23/m) 133/138bpm 100cal 8.13/9.85mph
2) 1m - 7:42(7:42/m) 133/143bpm 100cal 7.78/9.35mph
3) 1m - 7:13(7:13/m) 137/147bpm 98cal 8.31/9.2mph
4) 1m - 6:38(6:38/m) 150/156bpm 99cal 9.05/10.98mph
5) 1m - 6:28(6:28/m) 148/153bpm 95cal 9.27/10.08mph
6) 1m - 6:30(6:30/m) 146/153bpm 93cal 9.23/11.69mph
7) 1m - 7:25(7:25/m) 145/150bpm 103cal 8.09/9.04mph
8) 1m - 6:45(6:45/m) 144/150bpm 92cal 8.89/11.73mph
9) 1m - 6:20(6:20/m) 152/165bpm 94cal 9.48/11.25mph
10) 1m - 6:09(6:09/m) 151/168bpm 82cal 9.76/12.15mph
11) 0.57m - 4:23(7:39/m) 149/155bpm 64cal 7.84/8.97mph
7:23 7:42 7:13 6:38 6:28 6:30 7:25 6:45 6:20 6:09 4:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:45 |
3:45 |
7:30 |
130 104-137 |
975 |
178 170-196 |
1.00 |
7:26 |
3:41 +4
|
7:22 |
136 134-138 |
1001 |
178 172-186 |
1.50 |
33:52 |
26:26 +22:51
|
52:53 |
133 99-143 |
7033 |
176 164-186 |
2.00 |
37:59 |
4:07 |
8:13 |
131 128-133 |
1077 |
175 166-186 |
2.50 |
41:37 |
3:38 |
7:16 |
133 128-139 |
967 |
180 170-188 |
3.00 |
45:12 |
3:35 |
7:10 |
141 138-147 |
1012 |
179 170-184 |
3.50 |
49:01 |
3:49 +23
|
7:38 |
152 146-156 |
1159 |
178 172-184 |
4.00 |
53:06 |
4:05 +54
|
8:09 |
147 128-155 |
1199 |
180 156-192 |
4.50 |
56:26 |
3:20 |
6:41 |
149 145-153 |
995 |
179 170-186 |
5.00 |
59:34 |
3:08 |
6:16 |
146 143-150 |
915 |
184 180-188 |
5.50 |
1:04:13 |
4:39 +1:44
|
9:17 |
145 126-150 |
1346 |
185 170-192 |
6.00 |
1:07:49 |
3:37 |
7:13 |
147 138-153 |
1061 |
181 176-186 |
6.50 |
1:11:36 |
3:46 |
7:33 |
143 136-148 |
1079 |
181 174-184 |
7.00 |
1:15:15 |
3:39 |
7:17 |
147 143-150 |
1072 |
181 178-188 |
7.50 |
1:19:50 |
4:36 +1:03
|
9:11 |
144 131-150 |
1323 |
181 172-188 |
8.00 |
1:23:02 |
3:12 |
6:23 |
143 134-147 |
914 |
186 182-194 |
8.50 |
1:26:55 |
3:53 +55
|
7:46 |
153 137-165 |
1188 |
186 104-198 |
9.00 |
1:30:32 |
3:37 +15
|
7:14 |
151 135-163 |
1093 |
184 176-202 |
9.50 |
1:33:42 |
3:10 +10
|
6:21 |
160 141-168 |
1016 |
192 182-200 |
10.00 |
1:45:47 |
12:05 +8:56
|
24:09 |
144 98-167 |
3478 |
185 98-202 |
10.50 |
1:49:33 |
3:46 |
7:31 |
148 143-154 |
1113 |
181 174-186 |
10.57 |
1:50:10 |
37 |
8:46 |
154 154-155 |
1350 |
182 178-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.3 |
181 |
10.6 |
1:09:41 |
9:04 |
Walk |
10.6 |
105 |
0 |
14:24 |
21:18:56 |
Pause |
19.1 |
- |
- |
26:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:16 |
5:05 |
62.63% |
More |
800m |
2:43 |
5:27 |
67.86% |
More |
1km |
3:30 |
5:39 |
68.45% |
More |
Mile |
5:55 |
5:55 |
69.22% |
More |
5k |
21:40 |
6:58 |
64.35% |
More |
5 miles |
36:53 |
7:23 |
61.44% |
More |
10k |
45:55 |
7:23 |
61.59% |
More |
10 miles |
1:45:43 |
10:34 |
44.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
66.85 |
5km |
20:10 |
6:29 |
69.14 |
5M |
33:14 |
6:39 |
68.19 |
10km |
41:45 |
6:43 |
67.73 |
10M |
1:08:49 |
6:53 |
67.86 |
Half |
1:31:22 |
6:58 |
67.07 |
20M |
2:22:28 |
7:07 |
68.15 |
Mara |
3:09:10 |
7:13 |
68.44 |
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