breezy
warm
-
Time
1:29:21
-
Miles
13.11
-
Min/mi
6:49
-
Pacing
85%
-
WAVA
69.17
-
Stride(cm)
129
-
Cals
1212
-
Cadence
183
-
BPM
139
-
%MHR
79.5
-
B/mi
949
-
Asc(m)
42
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
PROGRESSIVE MEDIUM LONG RUN - 8M EASY, 4M FASTER, 1M EASY.
Just made it up as I went along. Ran easy effort along canal to Aylestone Lock & then back via Milligan Road where I increased effort along Saffron Road and Dorset Avenue.
Faster miles were hardish work (weird HR spike in mile 10 but could have ran harder and faster had I wanted.
Legs were tired towards the end and temperature was rising.
Split Summary
===
1) 1m - 7:04(7:04/m) 124/135bpm 87cal 8.49/9.56mph
2) 1m - 6:52(6:52/m) 134/141bpm 97cal 8.74/10mph
3) 1m - 6:53(6:53/m) 134/139bpm 98cal 8.72/9.71mph
4) 1m - 6:55(6:55/m) 136/140bpm 97cal 8.67/9.39mph
5) 1m - 6:55(6:55/m) 138/144bpm 96cal 8.67/9.77mph
6) 1m - 7:04(7:04/m) 137/141bpm 95cal 8.49/9.96mph
7) 1m - 7:04(7:04/m) 137/140bpm 91cal 8.5/10.21mph
8) 1m - 7:13(7:13/m) 139/143bpm 96cal 8.32/9.37mph
9) 1m - 6:25(6:25/m) 147/151bpm 94cal 9.36/10.37mph
10) 1m - 6:23(6:23/m) 154/171bpm 98cal 9.41/10.5mph
11) 1m - 6:22(6:22/m) 148/152bpm 93cal 9.42/10.33mph
12) 1m - 6:29(6:29/m) 150/153bpm 97cal 9.26/10.12mph
13) 1m - 6:59(6:59/m) 140/151bpm 69cal 8.59/9.48mph
14) 0.11m - 45(6:45/m) 134/138bpm 4cal 8.88/8.79mph
7:04 6:52 6:53 6:55 6:55 7:04 7:04 7:13 6:25 6:23 6:22 6:29 6:59 45
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:33 |
3:33 |
7:07 |
117 77-132 |
832 |
181 176-188 |
1/18 |
| 1.00 |
7:04 |
3:31 |
7:01 |
129 112-135 |
906 |
182 178-188 |
6/14 |
| 1.50 |
10:30 |
3:26 |
6:53 |
133 128-141 |
915 |
182 174-186 |
5/7 |
| 2.00 |
13:56 |
3:25 |
6:50 |
134 120-139 |
917 |
183 178-192 |
5/6 |
| 2.50 |
17:21 |
3:25 |
6:51 |
135 132-139 |
924 |
183 180-186 |
6/8 |
| 3.00 |
20:49 |
3:27 |
6:55 |
134 128-138 |
927 |
182 180-186 |
4/8 |
| 3.50 |
24:12 |
3:23 |
6:46 |
137 134-139 |
928 |
182 178-188 |
7/9 |
| 4.00 |
27:55 |
3:43 +11
|
7:26 |
136 130-140 |
1012 |
183 178-216 |
9/6 |
| 4.50 |
31:25 |
3:30 |
7:00 |
136 121-141 |
953 |
182 178-184 |
10/12 |
| 5.00 |
34:49 |
3:24 |
6:49 |
138 132-143 |
940 |
182 178-188 |
10/10 |
| 5.50 |
38:24 |
3:35 |
7:09 |
137 125-141 |
980 |
181 178-186 |
8/8 |
| 6.00 |
41:54 |
3:30 |
6:59 |
137 135-139 |
958 |
182 178-188 |
10/13 |
| 6.50 |
45:23 |
3:29 |
6:58 |
136 135-138 |
948 |
182 180-186 |
7/9 |
| 7.00 |
48:57 |
3:34 |
7:08 |
136 120-140 |
971 |
183 176-190 |
7/9 |
| 7.50 |
52:25 |
3:28 |
6:56 |
139 137-141 |
963 |
182 180-186 |
5/7 |
| 8.00 |
56:10 |
3:45 |
7:30 |
138 125-143 |
1035 |
181 176-184 |
14/9 |
| 8.50 |
59:23 |
3:13 |
6:26 |
148 143-150 |
952 |
184 180-190 |
11/3 |
| 9.00 |
1:03:38 |
4:15 +1:03
|
8:30 |
144 122-151 |
1223 |
185 122-232 |
11/8 |
| 9.50 |
1:06:49 |
3:11 |
6:23 |
154 128-171 |
983 |
184 180-194 |
11/1 |
| 10.00 |
1:10:01 |
3:12 |
6:24 |
154 143-169 |
985 |
184 182-188 |
5/5 |
| 10.50 |
1:13:15 |
3:14 +5
|
6:29 |
147 143-152 |
952 |
184 180-192 |
9/16 |
| 11.00 |
1:16:28 |
3:13 |
6:25 |
149 146-153 |
956 |
186 182-192 |
6/3 |
| 11.50 |
1:19:44 |
3:17 |
6:33 |
152 150-153 |
997 |
186 180-190 |
10/4 |
| 12.00 |
1:23:25 |
3:40 +28
|
7:20 |
149 140-152 |
1093 |
184 102-190 |
11/3 |
| 12.50 |
1:26:54 |
3:29 |
6:58 |
142 137-150 |
989 |
181 178-186 |
8/1 |
| 13.00 |
1:30:24 |
3:30 |
7:00 |
137 134-141 |
959 |
182 178-188 |
5/7 |
| 13.11 |
1:31:08 |
44 |
6:50 |
133 132-137 |
908 |
178 176-182 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.5 |
182 |
13.1 |
1:29:47 |
6:52 |
| Walk |
1.2 |
113 |
0 |
1:05 |
2:16:52 |
| Pause |
0.3 |
- |
- |
16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:53 |
54.14% |
More |
| 800m |
3:02 |
6:06 |
60.56% |
More |
| 1km |
3:51 |
6:11 |
62.43% |
More |
| Mile |
6:20 |
6:20 |
64.74% |
More |
| 5k |
20:31 |
6:36 |
67.94% |
More |
| 5 miles |
34:08 |
6:50 |
66.40% |
More |
| 10k |
42:52 |
6:54 |
65.97% |
More |
| 10 miles |
1:09:13 |
6:55 |
67.47% |
More |
| Half |
1:31:04 |
6:57 |
67.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:00 |
6:00 |
68.34 |
| 5km |
19:42 |
6:20 |
70.78 |
| 5M |
32:28 |
6:30 |
69.80 |
| 10km |
40:48 |
6:34 |
69.31 |
| 10M |
1:07:14 |
6:43 |
69.45 |
| Half |
1:29:17 |
6:49 |
68.63 |
| 20M |
2:19:13 |
6:58 |
69.74 |
| Mara |
3:04:51 |
7:03 |
70.04 |
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
