Wed 22nd Jan 2020 at 4:00pm by LindsD
Run > General
-
Time
34:59
-
Miles
3.00
-
Min/mi
11:40
-
Pacing
53%
-
WAVA
45.44
-
Stride(cm)
82
-
Cals
282
-
Cadence
169
-
BPM
135
-
%MHR
78.9
-
B/mi
1574
-
Asc(m)
63
-
Surface
Road
Notes & Comments
1 comments
Had to really force myself for the last mile. Hamstring is niggly. Ended up on a bridle path
I think I shall rest tomorrow.
Split Summary
===
1) 1m - 11:18(11:18/m) 132/150bpm 88cal 5.31/6.43mph
2) 1m - 11:43(11:43/m) 135/149bpm 91cal 5.12/6.05mph
3) 1m - 11:58(11:59/m) 142/154bpm 103cal 5/5.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:53 |
1:53 +19
|
15:07 |
123 91-137 |
1858 |
168 98-206 |
5/3 |
0.25 |
3:34 |
1:41 |
13:29 |
122 103-132 |
1644 |
150 104-176 |
2/1 |
0.38 |
5:09 |
1:35 +9
|
12:37 |
121 105-131 |
1526 |
175 172-176 |
3/2 |
0.50 |
6:23 |
1:14 |
9:50 |
137 128-144 |
1348 |
175 174-178 |
2/2 |
0.63 |
8:44 |
2:21 +1:03
|
18:50 |
139 122-149 |
2619 |
176 160-180 |
1/3 |
0.75 |
10:12 |
1:28 |
11:42 |
130 126-136 |
1520 |
169 88-184 |
3/6 |
0.88 |
11:33 |
1:21 |
10:48 |
138 135-143 |
1490 |
178 176-180 |
2/4 |
1.00 |
12:47 |
1:15 |
9:58 |
147 145-149 |
1464 |
178 176-180 |
3/4 |
1.13 |
14:05 |
1:18 |
10:24 |
146 142-149 |
1517 |
178 176-180 |
3/3 |
1.25 |
15:20 |
1:15 |
9:57 |
143 140-146 |
1423 |
179 178-180 |
2/4 |
1.38 |
16:58 |
1:38 |
13:05 |
133 123-146 |
1740 |
156 116-180 |
2/3 |
1.50 |
20:49 |
3:51 +1:48
|
30:45 |
119 95-131 |
3658 |
145 104-178 |
9/3 |
1.63 |
22:06 |
1:17 |
10:18 |
132 126-136 |
1359 |
180 178-182 |
1/6 |
1.75 |
23:28 |
1:22 |
10:54 |
141 138-144 |
1537 |
178 176-180 |
2/2 |
1.88 |
25:01 |
1:33 |
12:27 |
137 127-145 |
1706 |
159 120-182 |
4/1 |
2.00 |
26:19 |
1:18 |
10:23 |
139 136-142 |
1444 |
178 176-180 |
2/3 |
2.13 |
27:58 |
1:39 |
13:14 |
137 133-140 |
1814 |
160 110-180 |
2/1 |
2.25 |
29:19 |
1:21 |
10:47 |
138 132-142 |
1489 |
180 178-182 |
3/1 |
2.38 |
30:55 |
1:35 |
12:43 |
145 138-153 |
1845 |
154 104-182 |
4/3 |
2.50 |
32:15 |
1:21 |
10:47 |
145 138-152 |
1563 |
180 178-182 |
3/0 |
2.63 |
33:48 |
1:32 |
12:17 |
146 141-151 |
1793 |
179 134-184 |
2/2 |
2.75 |
35:23 |
1:35 |
12:43 |
142 140-146 |
1807 |
179 176-182 |
2/1 |
2.88 |
36:48 |
1:25 |
11:22 |
143 141-147 |
1626 |
180 172-182 |
1/2 |
3.00 |
38:18 |
1:30 |
12:07 |
141 132-145 |
1708 |
176 82-182 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.6 |
177 |
2.8 |
30:40 |
12:01 |
Walk |
10.1 |
113 |
0.2 |
4:12 |
24:24 |
Still |
0.3 |
- |
- |
8 |
- |
Pause |
8.0 |
- |
- |
3:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:30 |
10:02 |
38.89% |
More |
800m |
5:06 |
10:15 |
41.56% |
More |
1km |
6:29 |
10:27 |
42.54% |
More |
Mile |
11:24 |
11:24 |
41.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:55 |
10:55 |
43.22 |
5km |
36:18 |
11:41 |
45.42 |
5M |
1:00:07 |
12:01 |
44.76 |
10km |
1:15:42 |
12:11 |
44.50 |
10M |
2:05:21 |
12:32 |
44.27 |
Half |
2:46:53 |
12:44 |
43.43 |
20M |
4:21:20 |
13:04 |
43.63 |
Mara |
5:47:57 |
13:17 |
43.40 |
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Rest sounds sensible