Mon 9th Jul 2018 at 5:00am by MrMo
Run > General
-
Time
1:13:21
-
Miles
8.00
-
Min/mi
9:10
-
Pacing
51%
-
WAVA
50.33
-
Stride(cm)
102
-
Cals
767
-
Cadence
172
-
BPM
151
-
%MHR
78.3
-
B/mi
1385
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Was up before 4.30am and headed down to the Lapta Coastal Path, which I found out is now twice as long as it was when I last used it (now 2 miles).
Started the run at 5.30am whilst the sun was still down and was comfortable until about 5 or 6m when I get pretty hot, with the sun having appeared.
Felt tired due to the time of day, but was moving well. Could feel the abdomen kicking in late on. I thought that was getting better!
Split Summary
===
1) 1m - 9:48(9:48/m) 127/137bpm 79cal 6.13/6.37mph
2) 1m - 9:11(9:11/m) 143/151bpm 89cal 6.53/6.74mph
3) 1m - 9:07(9:07/m) 149/153bpm 94cal 6.58/6.87mph
4) 1m - 9:16(9:16/m) 153/158bpm 98cal 6.47/6.82mph
5) 1m - 9:16(9:16/m) 156/160bpm 101cal 6.48/6.72mph
6) 1m - 9:06(9:06/m) 159/164bpm 102cal 6.6/7.12mph
7) 1m - 8:59(8:59/m) 160/165bpm 101cal 6.68/8.01mph
8) 1m - 8:36(8:36/m) 167/171bpm 103cal 6.97/7.35mph
9) 0m - 2(6:08/m) 167/167bpm 9.79/7.28mph
9:48 9:11 9:07 9:16 9:16 9:06 8:59 8:36 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:33 |
2:33 |
10:14 |
115 84-129 |
1176 |
169 164-172 |
2/4 |
0.50 |
5:00 |
2:27 |
9:48 |
130 127-132 |
1274 |
171 170-174 |
3/5 |
0.75 |
11:03 |
6:03 +3:42
|
24:10 |
126 107-135 |
3046 |
170 108-178 |
4/2 |
1.00 |
13:30 |
2:27 |
9:47 |
133 131-137 |
1302 |
172 170-174 |
4/2 |
1.25 |
15:50 |
2:20 |
9:19 |
140 138-142 |
1305 |
174 166-186 |
3/5 |
1.50 |
18:06 |
2:17 |
9:07 |
143 141-146 |
1303 |
175 172-178 |
5/3 |
1.75 |
20:24 |
2:17 |
9:10 |
143 140-147 |
1311 |
173 170-176 |
4/3 |
2.00 |
22:41 |
2:17 |
9:10 |
147 143-150 |
1346 |
173 170-176 |
3/4 |
2.25 |
24:59 |
2:17 |
9:09 |
147 144-150 |
1346 |
172 164-176 |
5/1 |
2.50 |
27:17 |
2:18 |
9:12 |
148 145-152 |
1361 |
173 170-178 |
2/5 |
2.75 |
29:35 |
2:18 |
9:13 |
150 149-153 |
1383 |
173 168-176 |
5/5 |
3.00 |
31:49 |
2:14 |
8:54 |
150 149-150 |
1336 |
174 172-178 |
2/3 |
3.25 |
34:09 |
2:20 |
9:22 |
152 149-155 |
1423 |
172 164-186 |
4/7 |
3.50 |
36:30 |
2:21 |
9:23 |
151 147-153 |
1416 |
172 168-176 |
3/1 |
3.75 |
38:48 |
2:18 |
9:12 |
154 152-157 |
1418 |
173 168-176 |
6/2 |
4.00 |
41:05 |
2:17 |
9:07 |
155 153-158 |
1414 |
172 168-176 |
1/4 |
4.25 |
43:26 |
2:22 |
9:26 |
155 151-159 |
1463 |
171 160-178 |
2/1 |
4.50 |
45:44 |
2:18 |
9:11 |
156 154-157 |
1434 |
172 168-176 |
3/5 |
4.75 |
48:01 |
2:17 |
9:08 |
157 155-160 |
1433 |
173 166-176 |
4/2 |
5.00 |
50:20 |
2:20 |
9:18 |
156 154-159 |
1451 |
172 168-176 |
5/2 |
5.25 |
52:39 |
2:18 |
9:12 |
159 157-161 |
1464 |
172 162-190 |
2/5 |
5.50 |
54:56 |
2:17 |
9:09 |
159 156-162 |
1454 |
172 170-174 |
5/4 |
5.75 |
57:10 |
2:14 |
8:56 |
159 156-161 |
1419 |
173 170-176 |
3/3 |
6.00 |
59:26 |
2:16 |
9:06 |
160 157-164 |
1455 |
171 166-174 |
3/4 |
6.25 |
1:01:43 |
2:17 |
9:10 |
159 156-161 |
1456 |
171 160-176 |
5/2 |
6.50 |
1:03:55 |
2:12 |
8:47 |
160 158-162 |
1405 |
172 166-178 |
3/3 |
6.75 |
1:06:11 |
2:16 |
9:05 |
162 160-164 |
1472 |
171 166-174 |
4/5 |
7.00 |
1:08:25 |
2:14 |
8:55 |
161 160-164 |
1436 |
172 170-176 |
2/3 |
7.25 |
1:10:36 |
2:11 |
8:44 |
166 163-169 |
1449 |
174 164-190 |
3/7 |
7.50 |
1:12:47 |
2:11 |
8:42 |
166 164-167 |
1445 |
172 170-174 |
3/3 |
7.75 |
1:14:57 |
2:10 |
8:41 |
168 166-171 |
1458 |
174 170-176 |
6/2 |
8.00 |
1:17:01 |
2:04 |
8:18 |
170 167-171 |
1410 |
173 172-176 |
0/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
172 |
8 |
1:16:30 |
9:34 |
Walk |
0.7 |
96 |
0 |
32 |
11:32:17 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
38.38% |
More |
800m |
4:13 |
8:29 |
43.58% |
More |
1km |
5:18 |
8:31 |
45.36% |
More |
Mile |
8:36 |
8:36 |
47.66% |
More |
5k |
27:40 |
8:54 |
50.40% |
More |
5 miles |
45:13 |
9:03 |
50.12% |
More |
10k |
56:17 |
9:04 |
50.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:46 |
7:46 |
52.79 |
5km |
26:25 |
8:30 |
52.78 |
5M |
44:09 |
8:50 |
51.33 |
10km |
55:50 |
8:59 |
50.65 |
10M |
1:33:20 |
9:20 |
50.03 |
Half |
2:04:57 |
9:32 |
49.04 |
20M |
3:17:19 |
9:52 |
49.21 |
Mara |
4:24:08 |
10:05 |
49.02 |
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