Sun 7th Jul 2019 at 11:00am by Hawkins
Run > Race
- breezy
- warm
-
Time
36:23
-
Miles
5.00
-
Min/mi
7:17
-
Pacing
95%
-
WAVA
60.40
-
Stride(cm)
119
-
Cals
587
-
Cadence
186
-
BPM
166
-
%MHR
79.6
-
B/mi
1204
-
Surface
Road
Notes & Comments
A tired Withernsea 5, after my late night run last night. A good test for the foot, and for marathon training generally.
Split Summary
===
1) 1m - 6:51(6:51/m) 154/168bpm 100cal 8.76/9.77mph
2) 1m - 7:07(7:07/m) 167/173bpm 115cal 8.43/8.62mph
3) 1m - 7:20(7:20/m) 169/173bpm 119cal 8.19/8.31mph
4) 1m - 7:37(7:37/m) 172/186bpm 126cal 7.88/8.06mph
5) 1m - 7:28(7:29/m) 178/191bpm 127cal 8.01/8.27mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:37 |
1:37 |
6:30 |
126 65-164 |
819 |
186 124-196 |
0.50 |
3:22 |
1:44 |
6:57 |
159 152-162 |
1105 |
186 182-190 |
0.75 |
5:06 |
1:44 |
6:55 |
162 160-165 |
1121 |
186 182-188 |
1.00 |
6:51 |
1:45 |
7:01 |
164 162-167 |
1150 |
187 184-190 |
1.25 |
8:35 |
1:44 |
6:57 |
165 163-167 |
1147 |
187 182-190 |
1.50 |
10:20 |
1:45 |
7:01 |
167 165-169 |
1173 |
188 186-190 |
1.75 |
12:06 |
1:46 |
7:05 |
167 166-168 |
1182 |
186 182-188 |
2.00 |
13:58 |
1:51 |
7:26 |
169 166-173 |
1256 |
186 184-188 |
2.25 |
15:45 |
1:48 |
7:10 |
168 164-172 |
1204 |
187 184-190 |
2.50 |
17:34 |
1:49 |
7:16 |
168 166-170 |
1220 |
187 184-190 |
2.75 |
19:24 |
1:50 |
7:20 |
169 166-171 |
1240 |
187 184-190 |
3.00 |
21:18 |
1:53 |
7:33 |
170 168-173 |
1283 |
187 182-190 |
3.25 |
23:12 |
1:54 |
7:37 |
171 169-173 |
1302 |
187 184-188 |
3.50 |
25:04 |
1:53 |
7:30 |
167 164-170 |
1253 |
185 182-188 |
3.75 |
27:00 |
1:55 |
7:42 |
176 169-186 |
1355 |
186 182-188 |
4.00 |
28:55 |
1:55 |
7:39 |
177 172-184 |
1355 |
186 182-190 |
4.25 |
30:50 |
1:56 |
7:43 |
176 171-185 |
1359 |
186 182-188 |
4.50 |
32:42 |
1:51 |
7:25 |
175 172-178 |
1297 |
186 180-190 |
4.75 |
34:32 |
1:51 |
7:23 |
178 173-190 |
1314 |
185 182-188 |
5.00 |
36:23 |
1:51 |
7:28 |
183 174-190 |
1365 |
187 180-190 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:29 |
47.80% |
More |
800m |
3:20 |
6:43 |
53.06% |
More |
1km |
4:11 |
6:44 |
55.40% |
More |
Mile |
6:51 |
6:51 |
58.16% |
More |
5k |
22:06 |
7:07 |
61.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
65.27 |
5km |
21:27 |
6:54 |
63.09 |
5M |
36:23 |
7:17 |
60.38 |
10km |
46:19 |
7:27 |
59.15 |
10M |
1:18:32 |
7:51 |
57.59 |
Half |
1:45:59 |
8:05 |
55.99 |
20M |
2:49:30 |
8:29 |
55.47 |
Mara |
3:48:45 |
8:44 |
54.81 |
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