Tue 4th Jun 2019 at 9:00am by LindsD
Run > General
-
Time
20:26
-
Miles
2.09
-
Min/mi
9:47
-
Pacing
92%
-
WAVA
52.83
-
Stride(cm)
91
-
Cals
220
-
Cadence
181
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
7 comments
Bit faster than I would have liked, as I left late
Split Summary
===
1) 1m - 9:37(9:37/m) 106cal 6.24/6.72mph
2) 1m - 9:59(9:59/m) 105cal 6.01/8.68mph
3) 0.09m - 50(8:58/m) 9cal 6.7/6.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
37 |
37 |
9:48 |
175 174-176 |
1/1 |
0.13 |
1:13 |
36 |
9:34 |
178 176-180 |
0/4 |
0.19 |
1:48 |
35 |
9:21 |
180 178-182 |
1/1 |
0.25 |
2:25 |
37 |
9:55 |
178 176-180 |
0/1 |
0.31 |
2:59 |
34 |
9:02 |
178 178-180 |
0/2 |
0.38 |
3:32 |
33 |
8:54 |
181 180-182 |
0/0 |
0.44 |
4:08 |
36 |
9:32 |
180 178-180 |
1/0 |
0.50 |
4:44 |
36 |
9:38 |
182 180-184 |
0/1 |
0.56 |
5:21 |
36 |
9:43 |
181 180-182 |
0/0 |
0.63 |
5:57 |
36 |
9:39 |
181 178-182 |
3/0 |
0.69 |
6:33 |
37 |
9:48 |
182 180-184 |
0/0 |
0.75 |
7:10 |
37 |
9:50 |
181 180-182 |
1/1 |
0.81 |
7:49 |
39 |
10:23 |
181 180-182 |
0/0 |
0.88 |
8:25 |
36 |
9:34 |
185 182-188 |
0/3 |
0.94 |
9:00 |
35 |
9:26 |
184 184-186 |
0/0 |
1.00 |
9:37 |
36 |
9:38 |
180 178-184 |
1/0 |
1.06 |
10:17 |
41 |
10:50 |
174 118-186 |
1/0 |
1.13 |
10:58 |
40 |
10:47 |
184 182-186 |
1/0 |
1.19 |
11:35 |
37 |
9:56 |
184 182-186 |
2/0 |
1.25 |
12:13 |
38 |
10:03 |
184 182-186 |
2/0 |
1.31 |
12:53 |
41 +3
|
10:49 |
172 120-186 |
1/1 |
1.38 |
13:30 |
37 |
9:48 |
186 184-188 |
1/0 |
1.44 |
14:07 |
37 |
9:58 |
183 182-184 |
1/0 |
1.50 |
14:44 |
36 |
9:43 |
183 180-184 |
1/0 |
1.56 |
15:20 |
37 |
9:47 |
184 182-186 |
2/0 |
1.63 |
16:00 |
40 |
10:36 |
170 118-184 |
2/0 |
1.69 |
16:36 |
36 |
9:29 |
185 182-188 |
1/2 |
1.75 |
17:09 |
33 |
8:52 |
187 186-188 |
0/1 |
1.81 |
17:45 |
36 |
9:33 |
184 182-186 |
1/4 |
1.88 |
18:34 |
49 |
13:06 |
186 184-190 |
1/2 |
1.94 |
19:04 |
30 |
8:05 |
185 184-186 |
1/1 |
2.00 |
19:37 |
33 |
8:51 |
186 186-188 |
1/0 |
2.06 |
20:12 |
34 |
9:09 |
186 184-188 |
1/1 |
2.09 |
20:28 |
16 |
8:49 |
188 188-188 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
182 |
2.1 |
20:02 |
9:42 |
Walk |
1.9 |
118 |
0 |
23 |
17:17 |
Pause |
0.2 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
42.12% |
More |
800m |
4:42 |
9:26 |
45.12% |
More |
1km |
5:53 |
9:29 |
46.89% |
More |
Mile |
9:37 |
9:37 |
49.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
50.46 |
5km |
31:06 |
10:01 |
53.01 |
5M |
51:31 |
10:18 |
52.23 |
10km |
1:04:51 |
10:26 |
51.94 |
10M |
1:47:24 |
10:44 |
51.67 |
Half |
2:22:59 |
10:55 |
50.69 |
20M |
3:43:55 |
11:12 |
50.92 |
Mara |
4:58:07 |
11:23 |
50.65 |
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But you got out, I've not
Had to get to physio! Off you go.
Most of my tempo runs are due to easy runs getting complicated by scheduling problems. Well done for getting out there...
Good appointment chasing for sped work
Nice
My run commutes often go like that 😂
Nicely done xx