Sun 7th Apr 2019 at 4:00pm by LindsD
Run > Easy
-
Time
45:51
-
Miles
4.35
-
Min/mi
10:32
-
Pacing
63%
-
WAVA
50.25
-
Stride(cm)
87
-
Cals
454
-
Cadence
175
-
Asc(m)
100
-
Hillscore
4
-
Surface
Road
Notes & Comments
3 comments
Easy run to make up for the slightly cheating long run yesterday - parkrun and 2 x short runs
Split Summary
===
1) 1m - 10:22(10:22/m) 104cal 5.79/13.48mph
2) 1m - 10:16(10:16/m) 106cal 5.84/6.85mph
3) 1m - 10:18(10:18/m) 103cal 5.82/7.1mph
4) 1m - 10:32(10:32/m) 105cal 5.69/6.55mph
5) 0.35m - 4:22(12:24/m) 36cal 4.84/7.35mph
10:22 10:16 10:18 10:32 4:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:47 |
1:47 +32
|
14:12 |
168 118-174 |
0/3 |
0.25 |
3:00 |
1:14 |
9:49 |
175 170-178 |
0/4 |
0.38 |
4:17 |
1:17 |
10:14 |
177 176-178 |
0/2 |
0.50 |
6:01 |
1:44 +24
|
13:53 |
162 118-186 |
6/2 |
0.63 |
7:24 |
1:23 |
11:01 |
171 118-182 |
5/2 |
0.75 |
8:49 |
1:25 |
11:21 |
174 118-186 |
0/3 |
0.88 |
10:02 |
1:13 |
9:45 |
181 178-184 |
0/5 |
1.00 |
11:18 |
1:16 |
10:11 |
179 176-182 |
3/0 |
1.13 |
12:32 |
1:14 |
9:54 |
183 180-184 |
0/4 |
1.25 |
13:44 |
1:11 |
9:30 |
184 182-188 |
0/8 |
1.38 |
14:56 |
1:12 |
9:39 |
183 180-186 |
1/3 |
1.50 |
16:12 |
1:16 |
10:10 |
183 180-184 |
1/6 |
1.63 |
19:18 |
3:05 +1:37
|
24:43 |
153 110-186 |
7/3 |
1.75 |
20:42 |
1:25 |
11:19 |
185 182-188 |
2/6 |
1.88 |
21:54 |
1:11 |
9:29 |
181 172-190 |
5/3 |
2.00 |
23:10 |
1:17 |
10:12 |
184 182-186 |
4/2 |
2.13 |
24:27 |
1:17 |
10:16 |
185 182-188 |
3/4 |
2.25 |
25:34 |
1:07 |
8:58 |
185 184-188 |
1/4 |
2.38 |
26:48 |
1:14 |
9:50 |
185 184-186 |
2/2 |
2.50 |
28:05 |
1:17 |
10:13 |
185 182-188 |
3/2 |
2.63 |
29:27 |
1:23 |
11:00 |
171 96-188 |
2/3 |
2.75 |
30:46 |
1:18 |
10:27 |
175 118-184 |
6/0 |
2.88 |
32:06 |
1:21 |
10:46 |
178 118-186 |
3/5 |
3.00 |
33:30 |
1:23 |
11:05 |
183 180-188 |
3/2 |
3.13 |
34:48 |
1:18 |
10:24 |
176 120-184 |
3/0 |
3.25 |
36:02 |
1:15 |
9:59 |
184 182-188 |
2/2 |
3.38 |
37:20 |
1:17 |
10:17 |
184 182-186 |
1/0 |
3.50 |
38:35 |
1:16 |
10:07 |
183 180-188 |
2/1 |
3.63 |
40:02 |
1:26 |
11:29 |
175 118-184 |
5/0 |
3.75 |
41:36 |
1:35 +10
|
12:38 |
164 118-188 |
5/0 |
3.88 |
42:51 |
1:14 |
9:54 |
184 182-186 |
2/3 |
4.00 |
44:13 |
1:23 |
11:01 |
172 118-188 |
0/7 |
4.13 |
45:40 |
1:27 |
11:34 |
166 118-186 |
2/0 |
4.25 |
47:19 |
1:39 |
13:11 |
145 118-184 |
4/0 |
4.35 |
48:31 |
1:12 |
12:14 |
166 118-186 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.2 |
182 |
4.1 |
40:27 |
10:37 |
Walk |
10.6 |
118 |
0.3 |
5:25 |
18:28 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
5.1 |
- |
- |
2:37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
41.01% |
More |
800m |
4:48 |
9:40 |
43.69% |
More |
1km |
6:01 |
9:41 |
45.49% |
More |
Mile |
9:55 |
9:55 |
47.03% |
More |
5k |
33:38 |
10:49 |
48.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:39 |
9:39 |
48.37 |
5km |
32:06 |
10:20 |
50.81 |
5M |
53:09 |
10:38 |
50.06 |
10km |
1:06:55 |
10:46 |
49.78 |
10M |
1:50:48 |
11:05 |
49.51 |
Half |
2:27:31 |
11:16 |
48.56 |
20M |
3:51:01 |
11:33 |
48.76 |
Mara |
5:07:34 |
11:44 |
48.49 |
Three Things You Saw Today
1 Heron
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