Tue 6th Mar 2018 at 4:00am by MrMo

Run > General

Follow User
0 👍

Time
1:05:19
Miles
7.01
Min/mi
9:19
Pacing
93%
WAVA
49.18
Stride(cm)
99
Cals
652
Cadence
174
BPM
147
%MHR
76
B/mi
1368
Asc(m)
42
Surface
Road

Notes & Comments

4.45am plod and I'm pleased to say that the right knee felt absolutely fine.

Was feeling tired and sluggish on a morning where the weather was much improved.

At about 5.5 miles I realised I was getting lazy, but was surprised by the last mile, which certainly didn't feel like an 8:25 - felt more like a 9:00.

Right calf is a bit gnarly and the left hip flexor could do with some releasing tomorrow night at massage.

Split Summary
===
1) 1m - 9:54(9:54/m) 131/141bpm 87cal 6.06/6.66mph
2) 1m - 9:31(9:31/m) 144/155bpm 97cal 6.31/7.58mph
3) 1m - 9:16(9:16/m) 147/152bpm 95cal 6.47/8.62mph
4) 1m - 9:29(9:29/m) 151/160bpm 100cal 6.33/6.72mph
5) 1m - 9:21(9:21/m) 150/154bpm 92cal 6.42/8.79mph
6) 1m - 9:22(9:22/m) 151/155bpm 92cal 6.41/8.35mph
7) 1m - 8:25(8:25/m) 155/159bpm 89cal 7.14/7.66mph
8) 0.01m - 2(4:51/m) 157/157bpm 12.37/7.26mph

9:54 9:31 9:16 9:29 9:21 9:22 8:25 2

Pace

23%

59%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:29	2:29	9:56	120 93-128	1192	173 168-176	5/5
0.50	4:59	2:30	9:58	131 124-135	1306	173 170-176	4/2
0.75	7:24	2:26	9:43	134 130-139	1303	174 170-176	5/5
1.00	9:54	2:29	9:56	137 134-141	1362	175 172-178	3/3
1.25	12:11	2:18	9:10	148 136-155	1357	174 168-178	13/9
1.50	14:28	2:17	9:08	142 137-146	1296	174 170-178	4/6
1.75	16:50	2:22	9:28	142 140-145	1345	174 172-176	2/4
2.00	19:24	2:34	10:18	144 141-147	1483	174 170-178	6/3
2.25	21:37	2:12	8:49	145 143-148	1279	174 172-176	5/5
2.50	23:57	2:20	9:21	146 144-148	1366	175 168-192	6/5
2.75	26:17	2:20	9:21	147 145-149	1374	174 168-178	4/4
3.00	28:41	2:23	9:34	150 149-152	1434	173 158-186	6/7
3.25	31:07	2:26	9:45	153 147-160	1491	173 164-176	8/6
3.50	33:28	2:21	9:24	149 148-151	1399	175 172-178	5/6
3.75	35:49	2:21	9:24	152 145-158	1430	174 170-178	4/4
4.00	38:09	2:21	9:22	152 149-154	1425	175 168-180	3/2
4.25	40:33	2:24	9:36	151 147-154	1448	173 168-178	1/3
4.50	42:53	2:20	9:18	149 147-151	1387	173 162-176	9/9
4.75	45:10	2:18	9:10	150 149-152	1375	173 170-176	7/10
5.00	47:31	2:20	9:20	150 147-152	1401	173 170-176	8/4
5.25	49:52	2:21	9:25	150 147-154	1413	174 170-180	2/4
5.50	52:12	2:20	9:20	152 150-155	1420	173 166-176	6/4
5.75	54:38	2:26	9:43	150 149-152	1456	174 170-178	5/6
6.00	56:52	2:15	8:58	152 150-154	1364	174 172-176	3/4
6.25	59:03	2:11	8:43	154 153-156	1341	174 172-176	4/3
6.50	1:01:09	2:06	8:26	154 151-156	1298	175 172-180	5/4
6.75	1:03:10	2:01	8:03	157 154-159	1265	174 172-178	3/6
7.00	1:05:17	2:07	8:26	155 153-157	1308	174 162-180	5/6
7.00	1:05:18	1	6:59	157 157-157	1095	180 180-180	0/0

Heart

147/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 1:05:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (192 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	7	1:05:18	9:19
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:45	41.15%	More
800m	4:04	8:10	45.25%	More
1km	5:07	8:14	46.95%	More
Mile	8:22	8:22	48.99%	More
5k	28:08	9:03	49.57%	More
5 miles	45:52	9:10	49.41%	More
10k	57:31	9:15	49.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	51.47
5km	27:07	8:44	51.42
5M	45:21	9:04	49.97
10km	57:20	9:14	49.32
10M	1:35:52	9:35	48.71
Half	2:08:19	9:48	47.75
20M	3:22:39	10:08	47.91
Mara	4:31:17	10:21	47.72

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry