- breezy
-
Time
1:16:51
-
Miles
12.04
-
Min/mi
6:23
-
Pacing
80%
-
WAVA
73.76
-
Stride(cm)
136
-
Cals
1128
-
Cadence
185
-
BPM
150
-
%MHR
85.6
-
B/mi
956
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
PROGRESSIVE/MARATHON PACE RUN -
First 7 miles getting faster and then 3 miles at Marathon pace.
MP miles were ave 6.06 pace.
First few miles were quite easy going into Oadby and down London Road. Then did loops of Victoria Park. Really hard on my legs to keep below 6.00 pace and then MP miles were harder effort and HR than MP should be.
Calves are tired and achy, as are quads but not as bad.
Split Summary
===
1) 1m - 7:03(7:03/m) 132/139bpm 98cal 8.5/9.35mph
2) 1m - 6:45(6:45/m) 141/152bpm 102cal 8.88/9.89mph
3) 1m - 6:21(6:21/m) 139/146bpm 92cal 9.44/10.77mph
4) 1m - 6:07(6:07/m) 151/157bpm 97cal 9.8/10.4mph
5) 1m - 5:59(5:59/m) 157/159bpm 97cal 10.03/11.19mph
6) 1m - 5:52(5:52/m) 160/163bpm 97cal 10.23/11.29mph
7) 1m - 5:50(5:50/m) 163/167bpm 101cal 10.15/11.06mph
8) 1m - 6:07(6:07/m) 157/167bpm 97cal 9.95/10.12mph
9) 1m - 6:05(6:05/m) 157/161bpm 98cal 9.86/11.19mph
10) 1m - 6:08(6:08/m) 158/163bpm 99cal 9.78/11.17mph
11) 1m - 7:05(7:05/m) 149/163bpm 90cal 8.47/9.58mph
12) 1m - 7:14(7:14/m) 140/144bpm 59cal 8.29/9.12mph
13) 0.04m - 14(6:40/m) 132/133bpm 1cal 9/8.79mph
7:03 6:45 6:21 6:07 5:59 5:52 5:55 6:02 6:05 6:08 7:05 7:14 14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:30 |
3:30 |
7:00 |
127 83-139 |
889 |
182 178-202 |
9/5 |
1.00 |
7:03 |
3:33 |
7:05 |
132 121-137 |
936 |
181 178-186 |
1/11 |
1.50 |
10:19 |
3:17 |
6:33 |
137 130-142 |
898 |
182 178-188 |
1/11 |
2.00 |
13:55 |
3:36 +7
|
7:12 |
143 123-152 |
1029 |
183 176-188 |
15/2 |
2.50 |
17:02 |
3:07 |
6:13 |
140 135-146 |
871 |
182 180-188 |
3/13 |
3.00 |
20:38 |
3:37 +22
|
7:13 |
138 125-145 |
997 |
182 178-192 |
6/11 |
3.50 |
23:57 |
3:19 +11
|
6:37 |
150 142-154 |
993 |
185 172-190 |
11/4 |
4.00 |
26:56 |
2:59 |
5:58 |
150 128-157 |
895 |
186 182-190 |
4/8 |
4.50 |
29:51 |
2:54 |
5:49 |
157 156-158 |
913 |
187 184-196 |
6/5 |
5.00 |
32:55 |
3:05 |
6:09 |
156 145-159 |
960 |
186 182-192 |
4/7 |
5.50 |
35:52 |
2:57 |
5:54 |
161 157-162 |
949 |
189 186-196 |
9/5 |
6.00 |
38:47 |
2:55 |
5:51 |
159 144-163 |
929 |
188 178-192 |
6/5 |
6.50 |
41:47 |
3:00 |
5:59 |
162 160-165 |
970 |
188 184-194 |
6/8 |
7.00 |
44:37 |
2:50 |
5:40 |
165 163-167 |
936 |
190 186-194 |
7/4 |
7.50 |
47:51 |
3:14 |
6:28 |
159 146-167 |
1027 |
185 182-190 |
7/10 |
8.00 |
51:25 |
3:34 +42
|
7:09 |
154 139-160 |
1100 |
188 184-196 |
8/7 |
8.50 |
54:28 |
3:03 |
6:06 |
157 146-160 |
958 |
187 184-194 |
9/10 |
9.00 |
57:31 |
3:03 |
6:05 |
156 155-160 |
950 |
187 182-192 |
3/17 |
9.50 |
1:00:34 |
3:03 |
6:07 |
159 155-162 |
972 |
189 186-194 |
8/5 |
10.00 |
1:03:57 |
3:23 +19
|
6:46 |
157 144-163 |
1063 |
190 186-194 |
9/6 |
10.50 |
1:07:27 |
3:30 |
7:00 |
151 134-163 |
1056 |
183 180-196 |
12/1 |
11.00 |
1:11:34 |
4:06 +30
|
8:13 |
145 135-148 |
1191 |
183 178-192 |
14/1 |
11.50 |
1:15:11 |
3:38 |
7:15 |
139 120-144 |
1008 |
181 178-186 |
9/4 |
12.00 |
1:18:48 |
3:37 |
7:14 |
140 132-144 |
1012 |
181 178-184 |
6/3 |
12.03 |
1:19:01 |
13 |
6:56 |
132 132-132 |
916 |
180 178-182 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
185 |
12 |
1:17:01 |
6:34 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
2.5 |
- |
- |
2:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:18 |
5:15 |
60.65% |
More |
800m |
2:49 |
5:40 |
65.28% |
More |
1km |
3:33 |
5:43 |
67.57% |
More |
Mile |
5:47 |
5:47 |
70.82% |
More |
5k |
18:16 |
5:53 |
76.32% |
More |
5 miles |
30:28 |
6:06 |
74.37% |
More |
10k |
37:56 |
6:06 |
74.55% |
More |
10 miles |
1:03:54 |
6:23 |
73.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
72.79 |
5km |
18:32 |
5:58 |
75.23 |
5M |
30:33 |
6:07 |
74.18 |
10km |
38:22 |
6:10 |
73.70 |
10M |
1:03:14 |
6:19 |
73.85 |
Half |
1:23:58 |
6:25 |
72.98 |
20M |
2:10:56 |
6:33 |
74.16 |
Mara |
2:53:52 |
6:38 |
74.46 |
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