Mon 7th May 2018 at 6:00am by Rrunner
Run > Easy
- Good
- v warm
-
Time
52:21
-
Miles
6.23
-
Min/mi
8:24
-
Pacing
96%
-
WAVA
52.07
-
Stride(cm)
120
-
Cals
600
-
Cadence
159
-
BPM
139
-
%MHR
75.3
-
B/mi
1171
-
Asc(m)
61
-
Hillscore
3
-
Surface
Road
Notes & Comments
This time next week P&D kicks off.
Hot out there already and I could see that on my heart rate. Good to get some warm miles in.
Split Summary
===
1) 1km - 5:24(5:24/km) 128/136bpm 57cal 11.1/13kmph
2) 1km - 5:19(5:19/km) 138/144bpm 64cal 11.3/11.59kmph
3) 1km - 5:21(5:21/km) 141/150bpm 65cal 11.21/11.49kmph
4) 1km - 5:09(5:09/km) 141/148bpm 61cal 11.65/12.16kmph
5) 1km - 5:12(5:12/km) 141/148bpm 61cal 11.55/11.79kmph
6) 1km - 5:06(5:06/km) 142/146bpm 59cal 11.78/12.39kmph
7) 1km - 5:05(5:05/km) 142/147bpm 59cal 11.8/11.99kmph
8) 1km - 5:16(5:16/km) 143/148bpm 61cal 11.38/11.92kmph
9) 1km - 5:10(5:10/km) 142/147bpm 57cal 11.6/11.79kmph
10) 1km - 5:10(5:10/km) 141/145bpm 55cal 11.62/12.6kmph
11) 0.02km - 9(6:15/km) 141/143bpm 1cal 9.6/11.12kmph
5:24 5:19 5:21 5:09 5:12 5:06 5:05 5:16 5:10 5:10 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:13 |
2:13 |
8:53 |
119 89-135 |
1056 |
158 92-172 |
3/2 |
0.50 |
4:22 |
2:09 |
8:36 |
130 126-134 |
1118 |
161 158-162 |
0/3 |
0.75 |
6:31 |
2:09 |
8:35 |
133 128-138 |
1142 |
161 158-162 |
2/2 |
1.00 |
8:36 |
2:05 |
8:20 |
138 133-141 |
1150 |
161 158-164 |
3/2 |
1.25 |
10:46 |
2:10 |
8:41 |
141 137-144 |
1224 |
159 156-160 |
3/0 |
1.50 |
12:58 |
2:12 |
8:47 |
143 138-149 |
1255 |
158 156-160 |
6/0 |
1.75 |
15:07 |
2:09 |
8:35 |
140 137-142 |
1202 |
159 156-162 |
4/0 |
2.00 |
17:11 |
2:04 |
8:17 |
139 137-142 |
1152 |
160 158-164 |
1/3 |
2.25 |
19:13 |
2:02 |
8:10 |
141 136-144 |
1151 |
160 158-162 |
2/4 |
2.50 |
21:21 |
2:07 |
8:29 |
142 138-148 |
1205 |
159 158-162 |
5/1 |
2.75 |
23:25 |
2:04 |
8:15 |
140 135-144 |
1156 |
159 158-160 |
2/3 |
3.00 |
25:31 |
2:07 |
8:26 |
141 137-144 |
1190 |
160 156-162 |
1/2 |
3.25 |
27:34 |
2:03 |
8:12 |
142 139-146 |
1164 |
158 154-160 |
1/3 |
3.50 |
29:34 |
2:00 |
8:00 |
141 136-146 |
1127 |
159 158-162 |
0/8 |
3.75 |
31:42 |
2:08 |
8:33 |
142 139-144 |
1213 |
159 156-160 |
4/0 |
4.00 |
33:45 |
2:03 |
8:12 |
142 140-145 |
1163 |
159 158-164 |
1/5 |
4.25 |
35:48 |
2:03 |
8:11 |
142 138-146 |
1161 |
159 158-162 |
1/1 |
4.50 |
37:51 |
2:03 |
8:13 |
142 140-143 |
1166 |
159 158-160 |
1/3 |
4.75 |
39:58 |
2:07 |
8:29 |
144 141-147 |
1221 |
159 158-162 |
6/0 |
5.00 |
42:08 |
2:10 |
8:40 |
144 139-146 |
1248 |
160 158-162 |
5/0 |
5.25 |
44:12 |
2:04 |
8:17 |
144 139-147 |
1192 |
160 158-162 |
3/0 |
5.50 |
46:17 |
2:05 |
8:20 |
140 138-141 |
1166 |
160 158-162 |
0/4 |
5.75 |
48:14 |
1:56 |
7:46 |
140 138-142 |
1086 |
160 156-162 |
0/9 |
6.00 |
50:21 |
2:07 |
8:28 |
142 137-145 |
1203 |
159 158-162 |
3/1 |
6.23 |
52:21 |
2:00 |
8:48 |
141 138-145 |
1241 |
161 158-164 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
159 |
6.2 |
52:18 |
8:24 |
Walk |
0.1 |
92 |
0 |
3 |
12:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
39.71% |
More |
800m |
4:00 |
8:03 |
43.89% |
More |
1km |
5:02 |
8:06 |
45.67% |
More |
Mile |
8:10 |
8:10 |
48.36% |
More |
5k |
25:41 |
8:16 |
52.31% |
More |
5 miles |
41:43 |
8:21 |
52.26% |
More |
10k |
52:11 |
8:24 |
52.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
53.78 |
5km |
24:48 |
7:59 |
54.17 |
5M |
41:20 |
8:16 |
52.75 |
10km |
52:12 |
8:24 |
52.11 |
10M |
1:27:00 |
8:42 |
51.62 |
Half |
1:56:15 |
8:52 |
50.70 |
20M |
3:03:05 |
9:09 |
51.01 |
Mara |
4:04:39 |
9:20 |
50.90 |
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