Sun 22nd Mar 2020 at 12:00pm by LindsD
Run > General
-
Time
1:26:23
-
Miles
8.00
-
Min/mi
10:48
-
Pacing
35%
-
WAVA
50.86
-
Stride(cm)
84
-
Cals
788
-
Cadence
177
-
BPM
148
-
%MHR
86.5
-
B/mi
1598
-
Asc(m)
152
-
Hillscore
3
-
Surface
Road
Notes & Comments
7 comments
Most of this with OH. Saw Annie on her bike. N round the corner and N and E from the next road. Lovely day. Can cope with anything if I can run like this.
Split Summary
===
1) 1m - 11:11(11:11/m) 134/149bpm 95cal 5.36/5.89mph
2) 1m - 10:18(10:18/m) 143/157bpm 93cal 5.83/6.51mph
3) 1m - 10:52(10:52/m) 149/156bpm 99cal 5.53/6.35mph
4) 1m - 10:48(10:48/m) 153/160bpm 100cal 5.55/5.99mph
5) 1m - 10:53(10:53/m) 153/162bpm 101cal 5.52/6.03mph
6) 1m - 11:00(11:00/m) 155/161bpm 103cal 5.45/5.74mph
7) 1m - 10:46(10:46/m) 155/166bpm 100cal 5.57/6.12mph
8) 1m - 10:35(10:35/m) 155/165bpm 97cal 5.67/6.24mph
11:11 10:18 10:52 10:48 10:53 11:00 10:46 10:35
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:59 |
2:59 +1
|
11:55 |
113 58-134 |
1347 |
172 164-176 |
3/6 |
| 0.50 |
5:53 |
2:54 |
11:37 |
142 135-148 |
1650 |
170 166-174 |
9/5 |
| 0.75 |
8:30 |
2:37 |
10:27 |
136 131-139 |
1421 |
176 172-180 |
0/8 |
| 1.00 |
11:12 |
2:43 |
10:50 |
141 137-145 |
1528 |
176 164-180 |
1/6 |
| 1.25 |
13:43 |
2:31 |
10:03 |
136 131-140 |
1367 |
179 174-182 |
1/11 |
| 1.50 |
17:12 |
3:29 +50
|
13:55 |
142 129-156 |
1977 |
178 172-182 |
6/9 |
| 1.75 |
19:43 |
2:31 |
10:03 |
147 139-156 |
1478 |
179 174-182 |
6/10 |
| 2.00 |
22:20 |
2:37 |
10:28 |
148 144-157 |
1549 |
179 176-184 |
5/3 |
| 2.25 |
24:50 |
2:31 |
10:03 |
150 147-153 |
1508 |
179 174-182 |
4/5 |
| 2.50 |
28:02 |
3:11 +26
|
12:45 |
148 133-155 |
1886 |
179 174-182 |
6/5 |
| 2.75 |
31:28 |
3:26 +39
|
13:44 |
148 129-156 |
2033 |
174 108-182 |
8/8 |
| 3.00 |
34:17 |
2:49 |
11:16 |
151 141-156 |
1700 |
178 172-182 |
5/1 |
| 3.25 |
36:51 |
2:34 |
10:17 |
154 151-156 |
1585 |
179 176-182 |
3/1 |
| 3.50 |
39:47 |
2:56 |
11:43 |
151 142-155 |
1770 |
163 106-180 |
7/5 |
| 3.75 |
42:25 |
2:38 |
10:32 |
154 146-159 |
1623 |
178 172-180 |
1/2 |
| 4.00 |
45:05 |
2:40 |
10:39 |
153 150-157 |
1630 |
179 176-180 |
3/3 |
| 4.25 |
47:50 |
2:46 |
11:02 |
153 146-162 |
1689 |
177 174-180 |
3/2 |
| 4.50 |
50:33 |
2:42 |
10:50 |
153 148-156 |
1657 |
178 168-182 |
4/1 |
| 4.75 |
53:12 |
2:39 |
10:37 |
153 146-158 |
1625 |
179 176-180 |
4/7 |
| 5.00 |
55:57 |
2:45 |
11:01 |
152 147-157 |
1675 |
177 174-180 |
6/5 |
| 5.25 |
58:44 |
2:47 |
11:07 |
155 152-157 |
1724 |
177 174-180 |
3/2 |
| 5.50 |
1:01:28 |
2:43 |
10:53 |
154 148-160 |
1677 |
179 176-182 |
4/3 |
| 5.75 |
1:04:13 |
2:45 |
11:00 |
156 150-160 |
1716 |
180 176-184 |
3/5 |
| 6.00 |
1:06:57 |
2:45 |
10:59 |
155 149-159 |
1703 |
177 176-180 |
8/4 |
| 6.25 |
1:09:36 |
2:38 |
10:33 |
157 154-161 |
1656 |
181 178-184 |
7/2 |
| 6.50 |
1:17:32 |
7:57 +5:32
|
31:46 |
145 107-165 |
4607 |
179 170-184 |
3/3 |
| 6.75 |
1:20:39 |
3:07 |
12:27 |
154 145-164 |
1918 |
173 118-184 |
12/3 |
| 7.00 |
1:23:17 |
2:38 |
10:31 |
161 157-165 |
1694 |
180 170-184 |
5/1 |
| 7.25 |
1:25:50 |
2:34 |
10:14 |
160 158-162 |
1638 |
182 180-184 |
4/5 |
| 7.50 |
1:28:26 |
2:36 |
10:23 |
161 153-165 |
1671 |
180 178-182 |
2/3 |
| 7.75 |
1:31:03 |
2:37 |
10:29 |
152 141-157 |
1594 |
179 176-182 |
1/11 |
| 8.00 |
1:33:57 |
2:54 +5
|
11:35 |
150 141-158 |
1736 |
176 126-182 |
5/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.6 |
177 |
8 |
1:25:26 |
11:36 |
| Walk |
1.7 |
113 |
0 |
1:40 |
38:27 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
6.8 |
- |
- |
6:49 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:28 |
9:56 |
39.28% |
More |
| 800m |
4:58 |
10:00 |
42.58% |
More |
| 1km |
6:15 |
10:03 |
44.18% |
More |
| Mile |
10:24 |
10:24 |
45.39% |
More |
| 5k |
33:47 |
10:52 |
48.80% |
More |
| 5 miles |
55:31 |
11:06 |
48.46% |
More |
| 10k |
1:08:59 |
11:06 |
48.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:32 |
9:32 |
49.49 |
| 5km |
31:42 |
10:12 |
52.01 |
| 5M |
52:29 |
10:30 |
51.27 |
| 10km |
1:06:05 |
10:38 |
50.97 |
| 10M |
1:49:26 |
10:57 |
50.71 |
| Half |
2:25:42 |
11:07 |
49.74 |
| 20M |
3:48:10 |
11:25 |
49.98 |
| Mara |
5:03:47 |
11:36 |
49.71 |
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Excellent!
Well done x
Good pacing very similar to ALs run today
Nice work!
Good work xx
well done!