Thu 30th May 2019 at 7:00pm by HappyG(rrr)
Run > General
-
Time
52:18
-
Miles
4.77
-
Min/mi
10:58
-
Pacing
79%
-
WAVA
43.04
-
Stride(cm)
90
-
Cals
572
-
Cadence
164
-
BPM
145
-
%MHR
74.9
-
B/mi
1586
-
Asc(m)
81
-
Hillscore
5
-
Surface
Road
Notes & Comments
1 comments
Black Rock route recce! That was fun! Lynne Z got tides a bit wrong, so we were an hour and half after low tide and it was bum deep round back of the Rock. Weather has been horrible recently but rain held off.
G
Split Summary
===
1) 1m - 10:24(10:24/m) 133/154bpm 108cal 5.77/6.64mph
2) 1m - 9:36(9:36/m) 150/168bpm 116cal 6.25/7.37mph
3) 1m - 12:11(12:11/m) 144/163bpm 126cal 4.93/6.66mph
4) 1m - 11:01(11:01/m) 154/165bpm 124cal 5.44/5.93mph
5) 0.77m - 9:05(11:44/m) 148/161bpm 98cal 5.11/6.2mph
10:24 9:36 12:11 11:01 9:05
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:44 |
2:44 |
10:56 |
121 80-152 |
1323 |
165 158-172 |
13/5 |
0.50 |
5:23 |
2:39 |
10:38 |
141 128-150 |
1498 |
168 160-174 |
1/9 |
0.75 |
7:47 |
2:23 |
9:34 |
132 125-139 |
1262 |
168 164-174 |
2/10 |
1.00 |
10:24 |
2:37 |
10:28 |
137 131-142 |
1433 |
167 156-176 |
6/14 |
1.25 |
12:30 |
2:07 |
8:26 |
153 144-159 |
1291 |
166 162-170 |
4/5 |
1.50 |
15:02 |
2:32 |
10:07 |
157 138-168 |
1588 |
166 160-172 |
0/0 |
1.75 |
17:32 |
2:30 |
9:58 |
144 139-152 |
1436 |
167 162-170 |
0/0 |
2.00 |
20:01 |
2:29 |
9:57 |
145 140-149 |
1444 |
165 160-168 |
0/0 |
2.25 |
24:23 |
4:22 |
17:28 |
130 111-151 |
2270 |
140 126-246 |
0/0 |
2.50 |
26:56 |
2:33 |
10:13 |
158 153-162 |
1613 |
166 162-180 |
0/0 |
2.75 |
29:25 |
2:29 |
9:56 |
152 148-158 |
1509 |
167 160-174 |
0/0 |
3.00 |
32:12 |
2:47 |
11:07 |
149 144-155 |
1657 |
169 162-176 |
0/0 |
3.25 |
34:55 |
2:43 |
10:51 |
159 150-165 |
1725 |
169 160-174 |
0/0 |
3.50 |
37:31 |
2:36 |
10:25 |
152 143-165 |
1584 |
168 164-174 |
1/0 |
3.75 |
40:20 |
2:49 |
11:18 |
149 141-159 |
1683 |
167 158-172 |
11/2 |
4.00 |
43:13 |
2:53 |
11:33 |
153 144-164 |
1767 |
166 154-174 |
6/4 |
4.25 |
46:10 |
2:56 |
11:45 |
151 143-159 |
1775 |
168 158-176 |
10/1 |
4.50 |
48:53 |
2:43 |
10:54 |
149 139-158 |
1624 |
166 158-174 |
10/1 |
4.75 |
51:45 |
2:52 |
11:27 |
145 138-161 |
1661 |
166 156-176 |
13/11 |
4.77 |
52:18 |
33 |
23:47 |
159 156-161 |
3781 |
126 100-174 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.1 |
166 |
4.6 |
48:41 |
10:33 |
Walk |
6.9 |
128 |
0.2 |
3:37 |
22:47 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
39.71% |
More |
800m |
4:33 |
9:08 |
42.28% |
More |
1km |
5:47 |
9:19 |
43.26% |
More |
Mile |
9:34 |
9:34 |
44.49% |
More |
5k |
33:08 |
10:40 |
43.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
47.77 |
5km |
32:11 |
10:22 |
45.03 |
5M |
55:10 |
11:02 |
42.77 |
10km |
1:10:34 |
11:21 |
41.75 |
10M |
2:00:59 |
12:06 |
40.25 |
Half |
2:44:16 |
12:32 |
38.91 |
20M |
4:25:18 |
13:16 |
38.18 |
Mara |
6:00:14 |
13:45 |
37.49 |
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Looks like a fab route xx