Sun 5th Jan 2020 at 3:00pm by LindsD
Run > Long Run
-
Time
1:18:12
-
Miles
7.00
-
Min/mi
11:10
-
Pacing
66%
-
WAVA
48.85
-
Stride(cm)
83
-
Cals
656
-
Cadence
174
-
BPM
143
-
%MHR
83.4
-
B/mi
1593
-
Asc(m)
127
-
Hillscore
4
-
Surface
Road
Notes & Comments
12 comments
Went for six but accidentally on purpose misjudged the route
Split Summary
===
1) 1m - 10:41(10:41/m) 135/143bpm 91cal 5.61/6.03mph
2) 1m - 11:03(11:03/m) 145/157bpm 98cal 5.43/6.1mph
3) 1m - 10:34(10:34/m) 149/154bpm 97cal 5.68/6.18mph
4) 1m - 10:47(10:47/m) 149/155bpm 97cal 5.56/5.91mph
5) 1m - 10:54(10:54/m) 147/154bpm 94cal 5.51/5.85mph
6) 1m - 12:28(12:28/m) 141/156bpm 91cal 4.81/5.95mph
7) 1m - 11:42(11:42/m) 142/151bpm 88cal 5.13/5.95mph
10:41 11:03 10:34 10:47 10:54 12:28 11:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:45 |
2:45 |
10:59 |
123 82-142 |
1352 |
171 166-174 |
2/6 |
0.50 |
5:34 |
2:49 +5
|
11:15 |
135 123-143 |
1518 |
175 134-180 |
1/7 |
0.75 |
8:08 |
2:34 |
10:17 |
137 131-141 |
1408 |
175 126-180 |
1/5 |
1.00 |
10:47 |
2:39 |
10:37 |
138 134-141 |
1465 |
178 176-180 |
0/5 |
1.25 |
14:22 |
3:35 +40
|
14:22 |
138 116-154 |
1982 |
164 110-180 |
4/2 |
1.50 |
17:20 |
2:58 |
11:51 |
145 139-152 |
1718 |
167 122-184 |
10/3 |
1.75 |
19:52 |
2:32 |
10:08 |
150 145-156 |
1520 |
180 176-182 |
3/4 |
2.00 |
22:30 |
2:38 |
10:30 |
147 143-152 |
1544 |
174 88-182 |
7/6 |
2.25 |
25:11 |
2:41 |
10:44 |
151 148-154 |
1621 |
179 176-180 |
5/0 |
2.50 |
27:48 |
2:37 |
10:29 |
148 144-151 |
1552 |
180 178-182 |
1/5 |
2.75 |
30:29 |
2:41 |
10:46 |
147 141-153 |
1582 |
180 174-184 |
4/11 |
3.00 |
33:04 |
2:34 |
10:18 |
149 146-153 |
1534 |
179 176-182 |
1/3 |
3.25 |
35:48 |
2:44 |
10:55 |
150 145-155 |
1637 |
176 126-182 |
3/3 |
3.50 |
38:27 |
2:39 |
10:36 |
149 146-152 |
1579 |
179 176-180 |
2/4 |
3.75 |
41:07 |
2:41 |
10:43 |
149 145-153 |
1598 |
180 176-182 |
2/3 |
4.00 |
43:51 |
2:43 |
10:54 |
146 140-150 |
1591 |
178 134-180 |
2/4 |
4.25 |
46:47 |
2:56 |
11:46 |
145 132-154 |
1705 |
165 108-184 |
5/3 |
4.50 |
49:23 |
2:36 |
10:22 |
146 136-150 |
1515 |
181 178-182 |
10/9 |
4.75 |
52:03 |
2:40 |
10:38 |
149 144-151 |
1585 |
178 176-180 |
3/6 |
5.00 |
54:45 |
2:42 |
10:49 |
148 145-151 |
1601 |
178 176-180 |
7/5 |
5.25 |
59:40 |
4:55 +1:08
|
19:41 |
130 107-150 |
2559 |
150 84-184 |
6/6 |
5.50 |
1:02:36 |
2:56 |
11:43 |
147 137-154 |
1723 |
175 122-182 |
11/5 |
5.75 |
1:05:29 |
2:53 |
11:34 |
146 137-153 |
1688 |
171 108-184 |
7/2 |
6.00 |
1:08:21 |
2:52 |
11:27 |
145 139-150 |
1660 |
178 174-180 |
4/2 |
6.25 |
1:12:19 |
3:58 +1:04
|
15:50 |
137 110-150 |
2170 |
176 120-182 |
8/0 |
6.50 |
1:15:12 |
2:53 |
11:33 |
144 138-148 |
1662 |
174 116-182 |
5/5 |
6.75 |
1:18:10 |
2:58 +8
|
11:53 |
139 126-148 |
1653 |
179 154-184 |
4/5 |
7.00 |
1:21:16 |
3:06 |
12:22 |
143 135-149 |
1769 |
170 100-184 |
7/1 |
7.00 |
1:21:17 |
1 |
13:36 |
140 140-140 |
1904 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.9 |
178 |
6.7 |
1:11:55 |
11:11 |
Walk |
7.0 |
119 |
0.3 |
5:55 |
20:10 |
Still |
0.4 |
- |
- |
22 |
- |
Pause |
3.7 |
- |
- |
3:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
10:01 |
38.93% |
More |
800m |
5:08 |
10:19 |
41.30% |
More |
1km |
6:28 |
10:24 |
42.71% |
More |
Mile |
10:27 |
10:27 |
45.13% |
More |
5k |
33:08 |
10:40 |
49.76% |
More |
5 miles |
54:36 |
10:55 |
49.28% |
More |
10k |
1:11:47 |
11:33 |
46.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:56 |
9:56 |
47.50 |
5km |
33:03 |
10:38 |
49.88 |
5M |
54:44 |
10:57 |
49.16 |
10km |
1:08:55 |
11:05 |
48.88 |
10M |
1:54:08 |
11:25 |
48.62 |
Half |
2:31:57 |
11:36 |
47.70 |
20M |
3:57:57 |
11:54 |
47.92 |
Mara |
5:16:49 |
12:06 |
47.66 |
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Fantastic work. What's with the weird spike at the end?
Which spike? In ascent? (Thanks)
Well done!
👍
Pace is red right at the end of the run xx
Oh yes. Happy to be home xx
Good work I cut a mile off my plan as I was knackered!
I did your mile
Nice!
Thanks 😂
Glad you got out