- rain
- cold
-
Time
1:35:04
-
Miles
7.25
-
Min/mi
13:07
-
Pacing
78%
-
WAVA
38.79
-
Stride(cm)
84
-
Cals
969
-
Cadence
146
-
BPM
136
-
%MHR
76.1
-
B/mi
1785
-
Asc(m)
206
-
Hillscore
11
-
Surface
Road
Notes & Comments
5 comments
WSW / PJ run. Longest for over 4 years! very wet. left calf again.
===
1) 1m - 11:30(11:30/m) 121/144bpm 107cal 5.22/6.07mph
2) 1m - 12:16(12:16/m) 130/149bpm 124cal 4.89/6.99mph
3) 1m - 14:06(14:06/m) 135/153bpm 147cal 4.26/6.7mph
4) 1m - 13:06(13:06/m) 139/151bpm 139cal 4.58/6.12mph
5) 1m - 14:29(14:29/m) 136/154bpm 133cal 4.15/6.39mph
6) 1m - 12:39(12:39/m) 141/154bpm 129cal 4.74/6.99mph
7) 1m - 13:35(13:35/m) 144/156bpm 146cal 4.42/6.28mph
8) 0.25m - 3:24(13:37/m) 157/167bpm 44cal 4.41/6.43mph
11:30 12:16 14:06 13:06 14:29 12:39 13:35 3:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:54 |
2:54 |
11:35 |
117 82-141 |
1356 |
157 128-164 |
0/21 |
0.50 |
5:41 |
2:47 |
11:07 |
120 109-132 |
1335 |
161 156-166 |
3/12 |
0.75 |
8:35 |
2:54 |
11:37 |
119 109-130 |
1382 |
150 116-162 |
0/14 |
1.00 |
11:27 |
2:53 |
11:31 |
125 108-144 |
1439 |
153 120-170 |
7/7 |
1.25 |
14:30 |
3:03 |
12:12 |
122 103-134 |
1489 |
151 116-244 |
0/6 |
1.50 |
18:05 |
3:35 |
14:20 |
127 112-138 |
1820 |
145 120-160 |
4/1 |
1.75 |
21:02 |
2:56 |
11:45 |
135 110-144 |
1586 |
151 104-164 |
11/1 |
2.00 |
23:42 |
2:40 |
10:40 |
137 127-149 |
1462 |
156 146-162 |
1/19 |
2.25 |
27:46 |
4:04 |
16:17 |
132 123-145 |
2150 |
131 116-158 |
19/0 |
2.50 |
30:33 |
2:47 |
11:07 |
141 131-153 |
1568 |
157 148-162 |
4/10 |
2.75 |
34:19 |
3:46 |
15:04 |
136 111-146 |
2050 |
143 116-162 |
9/10 |
3.00 |
37:49 |
3:30 |
13:58 |
133 116-148 |
1858 |
147 116-162 |
7/8 |
3.25 |
41:08 |
3:19 |
13:17 |
140 131-147 |
1859 |
144 120-158 |
7/4 |
3.50 |
44:38 |
3:31 |
14:02 |
141 124-151 |
1979 |
137 112-158 |
8/3 |
3.75 |
47:28 |
2:50 |
11:20 |
137 125-149 |
1553 |
150 120-160 |
3/12 |
4.00 |
50:55 |
3:27 |
13:46 |
137 120-151 |
1887 |
137 110-158 |
3/4 |
4.25 |
54:26 |
3:31 |
14:05 |
138 116-153 |
1944 |
140 116-162 |
13/1 |
4.50 |
57:44 |
3:18 |
13:11 |
135 125-145 |
1780 |
142 116-162 |
7/1 |
4.75 |
1:01:53 |
4:09 |
16:34 |
133 105-154 |
2204 |
141 116-162 |
6/11 |
5.00 |
1:05:23 |
3:31 |
14:03 |
137 120-150 |
1925 |
151 116-164 |
0/10 |
5.25 |
1:08:27 |
3:03 |
12:12 |
139 120-154 |
1696 |
149 116-242 |
1/5 |
5.50 |
1:11:45 |
3:19 |
13:14 |
140 128-150 |
1854 |
142 118-162 |
13/3 |
5.75 |
1:14:48 |
3:02 |
12:10 |
146 139-153 |
1776 |
149 116-162 |
5/7 |
6.00 |
1:18:03 |
3:16 |
13:02 |
139 126-152 |
1813 |
143 112-162 |
6/10 |
6.25 |
1:21:05 |
3:02 |
12:08 |
142 126-154 |
1723 |
148 120-164 |
4/9 |
6.50 |
1:24:35 |
3:30 |
14:01 |
147 130-154 |
2060 |
141 108-162 |
4/8 |
6.75 |
1:27:45 |
3:09 |
12:37 |
143 127-150 |
1803 |
144 94-160 |
7/4 |
7.00 |
1:31:38 |
3:53 |
15:34 |
145 133-156 |
2256 |
141 108-164 |
16/0 |
7.25 |
1:35:02 |
3:24 |
13:37 |
157 148-167 |
2139 |
147 118-242 |
23/0 |
7.25 |
1:35:04 |
2 |
13:47 |
161 161-161 |
2219 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.3 |
157 |
5.6 |
1:03:00 |
11:19 |
Walk |
30.2 |
121 |
1.7 |
28:41 |
17:00 |
Still |
3.6 |
- |
- |
3:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:25 |
33.16% |
More |
800m |
5:32 |
11:08 |
36.81% |
More |
1km |
7:01 |
11:18 |
37.82% |
More |
Mile |
11:23 |
11:23 |
39.57% |
More |
5k |
39:14 |
12:38 |
39.10% |
More |
5 miles |
1:05:11 |
13:02 |
38.40% |
More |
10k |
1:20:38 |
12:59 |
38.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:39 |
11:39 |
38.67 |
5km |
38:43 |
12:28 |
39.62 |
5M |
1:04:07 |
12:49 |
39.05 |
10km |
1:20:44 |
13:00 |
38.76 |
10M |
2:13:41 |
13:22 |
38.74 |
Half |
2:57:59 |
13:35 |
38.23 |
20M |
4:38:43 |
13:56 |
38.68 |
Mara |
6:11:05 |
14:10 |
38.74 |
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Looks like a good outing
Thank
Thank s
Thank s
Thanks GM, a lot of the lanes were underwater! Stopped and walked if I went over 150bpm,