Wed 12th Sep 2018 at 5:00am by runnyeyes
Run > General
-
Time
57:48
-
Miles
5.31
-
Min/mi
10:53
-
Pacing
85%
-
WAVA
54.43
-
Stride(cm)
82
-
Cals
513
-
Cadence
180
-
BPM
141
-
%MHR
77.6
-
B/mi
1537
-
Asc(m)
93
-
Hillscore
3
-
Surface
Road
Notes & Comments
Sainsbury’s Dunchurch Route. Usual flagging about 3.5 miles, but picked up 1 mile to go. Progressive due to the terrain.
===
1) 1m - 10:57(10:57/m) 128/141bpm 86cal 5.48/5.89mph
2) 1m - 11:24(11:24/m) 142/149bpm 103cal 5.26/5.74mph
3) 1m - 10:59(10:59/m) 146/150bpm 102cal 5.46/5.85mph
4) 1m - 10:51(10:51/m) 146/161bpm 98cal 5.53/5.8mph
5) 1m - 10:28(10:28/m) 147/153bpm 95cal 5.74/6.8mph
6) 0.31m - 3:09(10:01/m) 150/158bpm 29cal 5.99/6.53mph
10:57 11:24 10:59 10:51 10:28 3:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:42 |
2:42 |
10:49 |
114 84-127 |
1232 |
184 178-190 |
2/9 |
0.50 |
5:21 |
2:38 |
10:34 |
127 121-138 |
1342 |
181 176-186 |
4/2 |
0.75 |
8:08 |
2:47 |
11:09 |
132 121-138 |
1471 |
181 178-184 |
5/1 |
1.00 |
10:56 |
2:49 |
11:15 |
136 131-139 |
1530 |
180 176-184 |
3/1 |
1.25 |
13:49 |
2:53 |
11:31 |
137 133-142 |
1578 |
178 174-182 |
9/1 |
1.50 |
16:46 |
2:56 |
11:45 |
142 132-148 |
1669 |
178 174-182 |
11/1 |
1.75 |
19:32 |
2:47 |
11:07 |
142 139-144 |
1578 |
178 172-182 |
6/4 |
2.00 |
22:21 |
2:49 |
11:14 |
144 142-146 |
1619 |
180 178-182 |
12/11 |
2.25 |
25:03 |
2:42 |
10:49 |
145 139-148 |
1568 |
181 178-184 |
3/3 |
2.50 |
27:50 |
2:47 |
11:09 |
146 142-149 |
1629 |
178 174-182 |
3/4 |
2.75 |
30:32 |
2:42 |
10:46 |
146 142-150 |
1573 |
180 178-184 |
2/4 |
3.00 |
34:03 |
3:31 +43
|
14:04 |
146 135-149 |
2053 |
173 124-182 |
4/4 |
3.25 |
36:49 |
2:46 |
11:05 |
140 129-145 |
1551 |
180 174-186 |
2/3 |
3.50 |
39:29 |
2:40 |
10:41 |
148 144-151 |
1581 |
180 172-184 |
4/5 |
3.75 |
42:46 |
3:17 +33
|
13:08 |
148 142-161 |
1943 |
178 126-186 |
3/2 |
4.00 |
45:29 |
2:42 |
10:50 |
148 146-149 |
1602 |
180 178-184 |
2/3 |
4.25 |
48:09 |
2:41 |
10:42 |
147 146-149 |
1573 |
181 178-184 |
2/4 |
4.50 |
50:57 |
2:48 |
11:13 |
146 138-150 |
1637 |
180 172-184 |
4/4 |
4.75 |
53:39 |
2:42 |
10:46 |
146 145-148 |
1573 |
179 176-184 |
3/6 |
5.00 |
55:56 |
2:17 |
9:09 |
148 143-153 |
1353 |
182 178-186 |
0/19 |
5.25 |
58:27 |
2:31 |
10:05 |
150 148-157 |
1513 |
183 176-186 |
4/2 |
5.30 |
58:57 |
30 |
9:56 |
151 150-153 |
1501 |
186 186-186 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
180 |
5.3 |
57:28 |
10:52 |
Walk |
2.5 |
127 |
0 |
1:29 |
1:43:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:08 |
46.02% |
More |
800m |
4:45 |
9:34 |
49.60% |
More |
1km |
6:02 |
9:42 |
50.80% |
More |
Mile |
10:15 |
10:15 |
50.38% |
More |
5k |
34:31 |
11:07 |
52.31% |
More |
5 miles |
55:44 |
11:09 |
53.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
52.46 |
5km |
32:45 |
10:32 |
55.13 |
5M |
54:14 |
10:51 |
54.46 |
10km |
1:08:17 |
10:59 |
54.22 |
10M |
1:53:04 |
11:18 |
54.10 |
Half |
2:30:32 |
11:29 |
53.15 |
20M |
3:55:44 |
11:47 |
53.60 |
Mara |
5:13:51 |
11:59 |
53.44 |
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