Sun 24th Nov 2019 at 6:00am by Rrunner
Run > Long Run
- Amazing
- cold
-
Time
54:43
-
Miles
6.24
-
Min/mi
8:46
-
Pacing
96%
-
WAVA
50.28
-
Stride(cm)
114
-
Cals
662
-
Cadence
161
-
BPM
154
-
%MHR
83.1
-
B/mi
1348
-
Asc(m)
61
-
Hillscore
3
-
Surface
Road
Notes & Comments
W2S5 Long run.
First time up to 10k for ages. Not sure why but was contemplating the Canalathon while running. Said I'd never do an ultra...
Split Summary
===
1) 1km - 5:49(5:49/km) 137/146bpm 62cal 10.32/10.95kmph
2) 1km - 5:31(5:31/km) 151/159bpm 67cal 10.88/11.15kmph
3) 1km - 5:37(5:37/km) 154/158bpm 68cal 10.69/10.85kmph
4) 1km - 5:26(5:26/km) 155/161bpm 66cal 11.04/11.22kmph
5) 1km - 5:29(5:29/km) 155/161bpm 67cal 10.95/11.25kmph
6) 1km - 5:28(5:28/km) 154/163bpm 66cal 10.99/11.35kmph
7) 1km - 5:19(5:19/km) 158/162bpm 65cal 11.29/11.46kmph
8) 1km - 5:18(5:18/km) 163/168bpm 68cal 11.34/12.19kmph
9) 1km - 5:22(5:22/km) 161/167bpm 67cal 11.16/11.59kmph
10) 1km - 5:13(5:13/km) 158/165bpm 64cal 11.49/11.76kmph
11) 0.04km - 12(4:52/km) 162/163bpm 2cal 12.32/11.56kmph
5:49 5:31 5:37 5:26 5:29 5:28 5:19 5:18 5:22 5:13 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:21 |
2:21 |
9:25 |
124 89-141 |
1168 |
166 152-174 |
3/2 |
0.50 |
4:40 |
2:19 |
9:17 |
140 136-145 |
1299 |
162 156-166 |
0/3 |
0.75 |
6:56 |
2:16 |
9:03 |
145 142-149 |
1312 |
162 160-164 |
2/2 |
1.00 |
9:08 |
2:12 |
8:48 |
150 148-155 |
1321 |
162 160-164 |
3/3 |
1.25 |
11:23 |
2:15 |
9:00 |
156 152-159 |
1404 |
160 156-162 |
4/0 |
1.50 |
13:39 |
2:16 |
9:04 |
154 151-157 |
1396 |
160 158-162 |
6/0 |
1.75 |
15:55 |
2:16 |
9:03 |
155 151-158 |
1404 |
160 158-162 |
4/0 |
2.00 |
18:06 |
2:10 |
8:42 |
153 150-156 |
1331 |
161 158-162 |
1/3 |
2.25 |
20:17 |
2:11 |
8:45 |
154 150-156 |
1347 |
160 158-162 |
1/4 |
2.50 |
22:29 |
2:12 |
8:50 |
156 151-161 |
1378 |
160 158-162 |
4/1 |
2.75 |
24:40 |
2:11 |
8:43 |
155 150-161 |
1351 |
160 158-162 |
2/2 |
3.00 |
26:52 |
2:12 |
8:50 |
155 152-158 |
1369 |
161 160-164 |
1/3 |
3.25 |
29:05 |
2:12 |
8:50 |
154 151-158 |
1359 |
161 158-164 |
1/3 |
3.50 |
31:14 |
2:09 |
8:37 |
152 149-154 |
1311 |
160 158-162 |
0/8 |
3.75 |
33:29 |
2:15 |
9:01 |
157 150-163 |
1415 |
161 158-162 |
4/0 |
4.00 |
35:39 |
2:10 |
8:39 |
156 151-160 |
1348 |
162 158-166 |
1/5 |
4.25 |
37:47 |
2:08 |
8:33 |
159 156-162 |
1359 |
162 158-166 |
1/1 |
4.50 |
39:49 |
2:02 |
8:07 |
161 158-164 |
1306 |
164 162-166 |
1/3 |
4.75 |
42:01 |
2:12 |
8:46 |
163 160-168 |
1429 |
161 158-166 |
6/0 |
5.00 |
44:10 |
2:09 |
8:37 |
163 160-166 |
1405 |
159 158-162 |
5/0 |
5.25 |
46:21 |
2:11 |
8:46 |
163 159-167 |
1428 |
161 158-164 |
3/0 |
5.50 |
48:30 |
2:09 |
8:36 |
159 156-163 |
1367 |
162 160-164 |
0/4 |
5.75 |
50:34 |
2:04 |
8:15 |
156 152-159 |
1286 |
161 158-164 |
0/9 |
6.00 |
52:43 |
2:09 |
8:36 |
159 152-165 |
1367 |
160 158-162 |
3/1 |
6.24 |
54:43 |
2:00 |
8:22 |
161 158-163 |
1347 |
161 158-164 |
2/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
38.62% |
More |
800m |
4:07 |
8:16 |
43.12% |
More |
1km |
5:11 |
8:21 |
44.72% |
More |
Mile |
8:27 |
8:27 |
47.08% |
More |
5k |
26:38 |
8:34 |
50.80% |
More |
5 miles |
43:26 |
8:41 |
50.58% |
More |
10k |
54:26 |
8:46 |
50.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
51.93 |
5km |
25:53 |
8:20 |
52.28 |
5M |
43:08 |
8:38 |
50.93 |
10km |
54:28 |
8:46 |
50.30 |
10M |
1:30:47 |
9:05 |
49.82 |
Half |
2:01:18 |
9:16 |
48.92 |
20M |
3:11:02 |
9:33 |
49.22 |
Mara |
4:15:16 |
9:45 |
49.11 |
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