Fri 7th Dec 2018 at 1:00pm by LindsD
Run > General
-
Time
51:43
-
Miles
4.80
-
Min/mi
10:46
-
Pacing
78%
-
WAVA
49.30
-
Stride(cm)
86
-
Cals
491
-
Cadence
174
-
Asc(m)
109
-
Hillscore
4
-
Surface
Road
Notes & Comments
5 comments
Felt harder than it should have. I'm putting that down to work-related zombieness.
Split Summary
===
1) 1m - 9:58(9:58/m) 103cal 6.02/7.08mph
2) 1m - 10:10(10:10/m) 99cal 5.9/7.14mph
3) 1m - 10:57(10:57/m) 105cal 5.48/7.45mph
4) 1m - 11:18(11:18/m) 102cal 5.31/7.47mph
5) 0.8m - 9:20(11:38/m) 82cal 5.16/7.81mph
9:58 10:10 10:57 11:18 9:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:25 |
2:25 |
9:41 |
182 180-186 |
2/6 |
0.50 |
4:54 |
2:29 |
9:55 |
182 176-186 |
5/10 |
0.75 |
7:20 |
2:26 |
9:43 |
183 180-186 |
7/5 |
1.00 |
10:28 |
3:08 |
12:32 |
170 118-188 |
9/3 |
1.25 |
13:05 |
2:38 |
10:30 |
175 118-188 |
3/8 |
1.50 |
15:40 |
2:35 |
10:19 |
178 118-188 |
4/3 |
1.75 |
18:07 |
2:27 |
9:48 |
187 182-198 |
1/12 |
2.00 |
20:46 |
2:39 |
10:36 |
171 118-190 |
2/10 |
2.25 |
23:23 |
2:37 |
10:29 |
172 118-188 |
8/6 |
2.50 |
26:31 |
3:08 |
12:31 |
167 118-188 |
7/6 |
2.75 |
28:53 |
2:22 |
9:26 |
185 182-188 |
4/8 |
3.00 |
31:46 |
2:54 |
11:36 |
167 118-190 |
7/5 |
3.25 |
35:30 |
3:43 |
14:53 |
165 118-188 |
12/1 |
3.50 |
38:20 |
2:50 |
11:20 |
173 118-186 |
4/8 |
3.75 |
41:16 |
2:57 |
11:46 |
165 118-190 |
6/2 |
4.00 |
44:11 |
2:55 |
11:40 |
178 118-188 |
5/1 |
4.25 |
47:18 |
3:07 |
12:29 |
167 118-190 |
11/0 |
4.50 |
50:30 |
3:11 |
12:45 |
186 176-190 |
2/11 |
4.75 |
53:23 |
2:53 |
11:34 |
161 118-188 |
6/1 |
4.80 |
53:54 |
31 |
10:32 |
185 182-186 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:59 |
42.95% |
More |
800m |
4:46 |
9:36 |
43.98% |
More |
1km |
5:59 |
9:38 |
45.70% |
More |
Mile |
9:58 |
9:58 |
46.86% |
More |
5k |
33:06 |
10:39 |
49.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:48 |
9:48 |
47.63 |
5km |
32:37 |
10:30 |
50.00 |
5M |
54:00 |
10:48 |
49.28 |
10km |
1:08:00 |
10:57 |
48.99 |
10M |
1:52:36 |
11:16 |
48.72 |
Half |
2:29:54 |
11:27 |
47.79 |
20M |
3:54:45 |
11:44 |
47.99 |
Mara |
5:12:33 |
11:56 |
47.72 |
Three Things You Saw Today
1 A rainbow
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Well done, good to get out for some fresh air.
Work is energy zapping. Just moving is a win
True.
Nicely done. xx
Well done