- breezy
-
Time
1:25:47
-
Miles
12.72
-
Min/mi
6:45
-
Pacing
0%
-
WAVA
70.47
-
Stride(cm)
131
-
Cals
1136
-
Cadence
182
-
BPM
136
-
%MHR
77.5
-
B/mi
915
-
Asc(m)
199
-
Hillscore
8
-
Surface
Road
Notes & Comments
CLUB RUN - Pork Pie Route and 6 miles solo before.
Ran easy effort before club and then ran with Rob, Charlie & Roland.
All fairly comfortable and focused on striding and my form.
Did one hard hill rep up Glenhills Way and then ran steadily with Rob for Lutterworth Road and Roland on the way back to Tesco.
I was tired but always had another gear or two if needed.
Split Summary
===
1) 1m - 7:17(7:17/m) 123/130bpm 87cal 8.24/9.04mph
2) 1m - 7:08(7:08/m) 129/136bpm 96cal 8.42/9.6mph
3) 1m - 6:57(6:57/m) 128/136bpm 86cal 8.64/9.48mph
4) 1m - 6:59(6:59/m) 129/137bpm 86cal 8.58/9.27mph
5) 1m - 7:22(7:22/m) 132/137bpm 95cal 8.14/8.75mph
6) 1m - 7:16(7:16/m) 130/135bpm 86cal 8.25/8.81mph
7) 1m - 6:25(6:25/m) 130/143bpm 76cal 9.34/11.08mph
8) 1m - 6:11(6:11/m) 143/146bpm 94cal 9.71/10.85mph
9) 1m - 6:17(6:17/m) 143/154bpm 89cal 9.55/10.58mph
10) 1m - 5:53(5:53/m) 152/166bpm 91cal 10.19/11.15mph
11) 1m - 6:12(6:12/m) 146/157bpm 87cal 9.68/10.77mph
12) 1m - 6:18(6:18/m) 152/155bpm 99cal 9.53/11.42mph
13) 0.72m - 5:31(7:37/m) 138/148bpm 64cal 7.87/9.6mph
7:17 7:08 6:57 6:59 7:22 7:16 6:25 6:11 6:17 5:53 6:12 6:18 5:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:42 |
3:42 |
7:24 |
117 74-127 |
867 |
177 172-188 |
9/6 |
1.00 |
7:20 |
3:38 +4
|
7:16 |
126 120-130 |
915 |
180 174-186 |
8/8 |
1.50 |
10:44 |
3:24 |
6:48 |
128 118-134 |
870 |
180 176-184 |
2/12 |
2.00 |
14:28 |
3:44 |
7:28 |
131 119-136 |
977 |
179 174-184 |
15/4 |
2.50 |
17:55 |
3:27 |
6:54 |
124 110-130 |
855 |
179 176-182 |
2/13 |
3.00 |
21:25 |
3:30 |
7:00 |
130 126-136 |
910 |
179 174-182 |
7/8 |
3.50 |
25:21 |
3:56 +31
|
7:52 |
124 99-136 |
975 |
176 92-186 |
4/16 |
4.00 |
28:55 |
3:35 |
7:10 |
133 131-137 |
953 |
181 176-184 |
5/4 |
4.50 |
32:40 |
3:44 |
7:29 |
133 129-137 |
995 |
179 174-184 |
13/3 |
5.00 |
36:18 |
3:38 |
7:16 |
131 117-137 |
951 |
180 176-184 |
9/1 |
5.50 |
39:51 |
3:34 |
7:08 |
132 127-135 |
941 |
179 174-186 |
6/4 |
6.00 |
43:34 |
3:42 |
7:25 |
128 109-135 |
949 |
179 174-184 |
6/8 |
6.50 |
1:01:01 |
17:27 +14:14
|
34:53 |
123 79-134 |
4291 |
180 174-186 |
7/6 |
7.00 |
1:04:30 |
3:29 +16
|
6:58 |
134 111-143 |
934 |
186 178-190 |
5/14 |
7.50 |
1:07:34 |
3:04 +3
|
6:08 |
143 139-146 |
878 |
187 182-192 |
2/8 |
8.00 |
1:10:57 |
3:23 +13
|
6:46 |
144 138-146 |
974 |
185 180-190 |
5/4 |
8.50 |
1:14:21 |
3:24 +12
|
6:48 |
144 137-150 |
979 |
183 178-188 |
13/7 |
9.00 |
1:18:24 |
4:03 +58
|
8:06 |
139 107-154 |
1126 |
185 180-190 |
5/11 |
9.50 |
1:22:07 |
3:43 +46
|
7:26 |
155 122-165 |
1153 |
190 174-198 |
15/5 |
10.00 |
1:25:03 |
2:56 |
5:52 |
150 144-153 |
881 |
187 182-190 |
5/17 |
10.50 |
1:29:54 |
4:51 +1:45
|
9:41 |
148 109-157 |
1434 |
188 178-196 |
7/14 |
11.00 |
1:33:00 |
3:06 |
6:13 |
145 127-151 |
901 |
188 184-196 |
6/5 |
11.50 |
1:36:06 |
3:06 |
6:11 |
152 151-154 |
941 |
188 182-194 |
10/3 |
12.00 |
1:39:18 |
3:12 |
6:24 |
151 148-155 |
967 |
187 182-196 |
5/2 |
12.50 |
1:43:09 |
3:51 |
7:42 |
138 116-148 |
1062 |
181 178-186 |
18/2 |
12.72 |
1:44:50 |
1:41 |
7:31 |
135 128-141 |
1015 |
180 174-184 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.6 |
182 |
12.7 |
1:25:52 |
8:10 |
Walk |
0.8 |
96 |
0 |
1:01 |
1:53:26 |
Pause |
14.6 |
- |
- |
17:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:31 |
58.16% |
More |
800m |
2:51 |
5:44 |
65.08% |
More |
1km |
3:39 |
5:52 |
66.40% |
More |
Mile |
6:02 |
6:02 |
68.54% |
More |
5k |
21:04 |
6:47 |
66.69% |
More |
5 miles |
34:35 |
6:55 |
66.06% |
More |
10k |
43:24 |
6:59 |
65.70% |
More |
10 miles |
1:24:30 |
8:27 |
55.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:56 |
5:56 |
69.63 |
5km |
19:32 |
6:17 |
71.93 |
5M |
32:11 |
6:26 |
70.97 |
10km |
40:26 |
6:30 |
70.50 |
10M |
1:06:38 |
6:40 |
70.65 |
Half |
1:28:29 |
6:45 |
69.83 |
20M |
2:17:58 |
6:54 |
70.96 |
Mara |
3:03:12 |
7:00 |
71.26 |
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