Fri 13th Mar 2020 at 8:00am by Rosehip
Run > Easy
-
Time
1:20:24
-
Miles
6.66
-
Min/mi
12:04
-
Pacing
46%
-
WAVA
47.78
-
Stride(cm)
80
-
Cals
732
-
Cadence
166
-
BPM
143
-
%MHR
79.7
-
B/mi
1732
-
Asc(m)
44
-
Surface
Mixed
Notes & Comments
2 comments
TAO said I should be doing 2 hrs today and that's what I intended - but BBC lied about the wind easing and my right calf was feeling rather tight and a bit glitchy - maybe it's not warm enough for capri-length after all?
went via the vets to pay latest bill.
Split Summary
===
1) 1m - 12:24(12:24/m) 135/148bpm 111cal 4.84/5.34mph
2) 1m - 12:34(12:34/m) 142/151bpm 115cal 4.78/5.18mph
3) 1m - 11:56(11:56/m) 147/155bpm 113cal 5.03/6.05mph
4) 1m - 11:48(11:48/m) 146/156bpm 109cal 5.08/5.8mph
5) 1m - 11:35(11:35/m) 145/151bpm 104cal 5.18/5.61mph
6) 1m - 12:24(12:24/m) 145/150bpm 111cal 4.84/5.28mph
7) 0.66m - 7:42(11:37/m) 146/153bpm 69cal 5.16/5.49mph
12:24 12:34 11:56 11:48 11:35 12:24 7:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:05 |
3:05 |
12:19 |
123 78-139 |
1515 |
164 112-170 |
1/2 |
0.50 |
6:47 |
3:42 +31
|
14:48 |
134 126-141 |
1984 |
164 120-170 |
1/0 |
0.75 |
9:50 |
3:03 |
12:14 |
141 137-148 |
1725 |
165 122-172 |
1/0 |
1.00 |
12:56 |
3:05 |
12:22 |
142 136-147 |
1755 |
165 124-174 |
1/1 |
1.25 |
16:03 |
3:07 |
12:29 |
142 135-146 |
1773 |
169 166-172 |
2/0 |
1.50 |
19:13 |
3:10 |
12:41 |
140 134-146 |
1776 |
164 128-172 |
2/0 |
1.75 |
22:23 |
3:10 |
12:40 |
142 134-147 |
1799 |
164 118-174 |
4/1 |
2.00 |
25:29 |
3:06 |
12:24 |
146 138-151 |
1810 |
164 118-172 |
3/1 |
2.25 |
28:44 |
3:15 +7
|
13:00 |
148 143-154 |
1925 |
162 84-174 |
1/2 |
2.50 |
36:06 |
7:21 +4:35
|
29:25 |
148 137-155 |
4354 |
170 136-176 |
2/3 |
2.75 |
39:06 |
3:00 |
12:01 |
144 137-148 |
1730 |
168 130-176 |
1/4 |
3.00 |
42:07 |
3:01 |
12:04 |
148 140-153 |
1785 |
167 120-176 |
3/1 |
3.25 |
44:57 |
2:50 |
11:22 |
146 139-150 |
1659 |
171 128-174 |
1/3 |
3.50 |
47:58 |
3:01 |
12:04 |
144 137-151 |
1738 |
167 132-174 |
1/1 |
3.75 |
50:58 |
2:59 |
11:57 |
147 141-153 |
1756 |
165 128-174 |
3/3 |
4.00 |
53:55 |
2:58 |
11:50 |
146 138-156 |
1728 |
165 118-174 |
1/2 |
4.25 |
56:44 |
2:49 |
11:15 |
145 138-148 |
1632 |
173 170-174 |
0/4 |
4.50 |
59:40 |
2:56 |
11:43 |
143 135-148 |
1676 |
166 126-174 |
1/2 |
4.75 |
1:02:34 |
2:54 |
11:36 |
144 138-149 |
1670 |
166 122-176 |
0/1 |
5.00 |
1:05:31 |
2:57 |
11:48 |
147 142-151 |
1734 |
166 130-176 |
1/1 |
5.25 |
1:08:31 |
3:00 |
12:00 |
146 140-149 |
1752 |
170 168-172 |
1/2 |
5.50 |
1:11:41 |
3:10 |
12:40 |
145 137-149 |
1837 |
162 118-174 |
4/0 |
5.75 |
1:14:46 |
3:05 |
12:19 |
144 136-150 |
1775 |
166 122-172 |
0/3 |
6.00 |
1:17:55 |
3:09 |
12:37 |
144 138-148 |
1818 |
163 118-172 |
1/1 |
6.25 |
1:20:44 |
2:49 |
11:15 |
146 139-149 |
1643 |
172 170-174 |
0/3 |
6.50 |
1:23:43 |
2:59 |
11:57 |
145 138-152 |
1732 |
168 132-174 |
3/0 |
6.66 |
1:25:38 |
1:55 |
11:46 |
149 145-153 |
1753 |
172 166-174 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.6 |
170 |
6.1 |
1:15:45 |
12:34 |
Walk |
10.7 |
131 |
0.6 |
9:14 |
15:43 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.7 |
- |
- |
38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:47 |
37.94% |
More |
800m |
5:39 |
11:21 |
40.03% |
More |
1km |
7:02 |
11:19 |
41.79% |
More |
Mile |
11:25 |
11:25 |
43.69% |
More |
5k |
36:45 |
11:50 |
47.45% |
More |
5 miles |
1:04:16 |
12:51 |
44.34% |
More |
10k |
1:19:24 |
12:47 |
44.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
61.60 |
5km |
31:57 |
10:17 |
54.57 |
5M |
56:50 |
11:22 |
50.13 |
10km |
1:13:56 |
11:54 |
48.28 |
10M |
2:11:30 |
13:09 |
44.80 |
Half |
3:02:20 |
13:55 |
42.23 |
20M |
5:04:18 |
15:13 |
39.91 |
Mara |
7:01:56 |
16:06 |
38.17 |
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Lol 6.66 on friday the 13th
Good miles
And it's gorgeous up here