Wed 30th Jan 2019 at 10:00am by ChrisHurk
Run > Trail Run
- cold
-
Time
44:32
-
Miles
5.01
-
Min/mi
8:53
-
Pacing
42%
-
WAVA
52.64
-
Stride(cm)
104
-
Cals
835
-
Cadence
174
-
Asc(m)
100
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Snowed overnight, so a beautiful layer to run through this morning. A bit of a stop/start session, with piccies taken and generally legs ached. Shorter Langley Wood loop
Split Summary
===
1) 1m - 8:33(8:33/m) 170cal 7.02/7.97mph
2) 1m - 9:06(9:06/m) 166cal 6.6/7.78mph
3) 1m - 9:04(9:04/m) 166cal 6.61/7.56mph
4) 1m - 8:55(8:55/m) 166cal 6.73/8.16mph
5) 1m - 8:52(8:52/m) 167cal 6.77/7.85mph
6) 0.01m - 3(7:08/m) 8.41/7.2mph
8:33 9:06 9:04 8:55 8:52 3
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:15 |
4:15 +2:03
|
16:58 |
172 120-192 |
0/2 |
0.50 |
7:23 |
3:08 +1:04
|
12:34 |
183 176-188 |
0/14 |
0.75 |
10:55 |
3:32 +1:20
|
14:08 |
177 120-186 |
1/6 |
1.00 |
12:59 |
2:04 |
8:14 |
183 176-190 |
0/7 |
1.25 |
18:18 |
5:19 +3:07
|
21:17 |
170 120-188 |
2/4 |
1.50 |
20:51 |
2:33 +17
|
10:12 |
185 178-188 |
14/0 |
1.75 |
26:26 |
5:35 +3:17
|
22:19 |
176 120-192 |
13/1 |
2.00 |
30:37 |
4:12 +1:58
|
16:47 |
174 120-178 |
4/9 |
2.25 |
34:44 |
4:06 +1:48
|
16:25 |
176 120-188 |
5/5 |
2.50 |
37:45 |
3:01 +47
|
12:04 |
178 176-180 |
2/7 |
2.75 |
42:26 |
4:41 +2:18
|
18:44 |
175 116-180 |
9/6 |
3.00 |
44:40 |
2:14 |
8:56 |
173 116-178 |
2/16 |
3.25 |
47:42 |
3:02 +49
|
12:09 |
170 108-180 |
0/13 |
3.50 |
52:21 |
4:39 +2:35
|
18:36 |
179 124-194 |
5/1 |
3.75 |
57:16 |
4:55 +2:47
|
19:40 |
174 120-190 |
4/3 |
4.00 |
1:02:21 |
5:05 +2:34
|
20:20 |
176 120-188 |
8/0 |
4.25 |
1:05:46 |
3:25 +1:09
|
13:41 |
176 120-188 |
5/1 |
4.50 |
1:09:24 |
3:38 +1:23
|
14:31 |
172 120-184 |
11/0 |
4.75 |
1:12:48 |
3:24 +1:15
|
13:38 |
183 178-188 |
9/0 |
5.00 |
1:18:02 |
5:14 +3:08
|
20:54 |
180 120-188 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
57.7 |
180 |
4.9 |
40:28 |
10:31 |
Walk |
30.0 |
119 |
0.1 |
26:45 |
3:44:20 |
Pause |
12.3 |
- |
- |
10:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
40.10% |
More |
800m |
4:15 |
8:33 |
44.80% |
More |
1km |
5:19 |
8:33 |
46.73% |
More |
Mile |
8:33 |
8:33 |
49.42% |
More |
5k |
44:03 |
14:11 |
32.65% |
More |
5 miles |
1:18:03 |
15:37 |
29.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
52.40 |
5km |
26:50 |
8:38 |
53.59 |
5M |
44:26 |
8:53 |
52.67 |
10km |
55:57 |
9:00 |
52.22 |
10M |
1:32:39 |
9:16 |
52.11 |
Half |
2:03:21 |
9:25 |
51.38 |
20M |
3:13:10 |
9:40 |
51.99 |
Mara |
4:17:11 |
9:49 |
52.07 |
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