Sun 5th Apr 2020 at 7:00am by sloth
Run > Long Run
- Terrible
-
Time
2:15:16
-
Miles
13.20
-
Min/mi
10:15
-
Pacing
81%
-
WAVA
48.84
-
Stride(cm)
95
-
Cals
2046
-
Cadence
166
-
Asc(m)
171
-
Hillscore
8
-
Surface
Road
Notes & Comments
Well...
Set out to do 6 miles today and got a wee bit carried away.
Felt great yet terrible at the same time. Great that I managed my first 1/2 marathon since Disney in January but terrible in that my lower 1/2 of my body is aching.
Wonder what tomorrow will bring???
Downside of today's run is that I think my cheap but incredibly comfy trainers may be on their last few runs.
Split Summary
===
1) 1m - 10:01(10:01/m) 154cal 5.99/6.53mph
2) 1m - 10:15(10:15/m) 157cal 5.86/6.99mph
3) 1m - 10:33(10:33/m) 157cal 5.68/7.72mph
4) 1m - 9:58(9:58/m) 154cal 6.02/6.66mph
5) 1m - 9:28(9:28/m) 155cal 6.34/6.85mph
6) 1m - 10:08(10:08/m) 155cal 5.92/6.72mph
7) 1m - 10:20(10:20/m) 153cal 5.81/6.32mph
8) 1m - 10:08(10:08/m) 157cal 5.92/6.2mph
9) 1m - 10:21(10:21/m) 158cal 5.8/6.47mph
10) 1m - 10:29(10:29/m) 151cal 5.72/6.37mph
11) 1m - 10:16(10:16/m) 158cal 5.84/6.3mph
12) 1m - 10:33(10:33/m) 155cal 5.69/6.32mph
13) 1m - 10:50(10:50/m) 152cal 5.54/6.22mph
14) 0.2m - 1:57(9:39/m) 30cal 6.22/6.85mph
10:01 10:15 10:33 9:58 9:28 10:08 10:20 10:08 10:21 10:29 10:16 10:33 10:50 1:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:54 |
4:54 |
9:48 |
167 162-170 |
6/2 |
1.00 |
10:00 |
5:06 |
10:12 |
168 162-172 |
7/6 |
1.50 |
14:55 |
4:55 |
9:50 |
168 164-170 |
4/6 |
2.00 |
20:15 |
5:20 |
10:40 |
166 160-170 |
17/2 |
2.50 |
25:46 |
5:31 |
11:02 |
166 160-170 |
23/0 |
3.00 |
30:48 |
5:02 |
10:04 |
167 164-172 |
8/7 |
3.50 |
35:56 |
5:08 |
10:16 |
166 158-172 |
6/11 |
4.00 |
41:54 |
5:58 +1:08
|
11:56 |
166 162-172 |
3/21 |
4.50 |
46:38 |
4:44 |
9:29 |
167 162-170 |
5/19 |
5.00 |
51:22 |
4:44 |
9:28 |
167 164-170 |
1/9 |
5.50 |
56:28 |
5:06 |
10:12 |
168 166-170 |
4/5 |
6.00 |
1:01:29 |
5:02 |
10:04 |
164 114-170 |
10/5 |
6.50 |
1:07:19 |
5:49 +27
|
11:38 |
165 122-172 |
9/8 |
7.00 |
1:12:17 |
4:58 |
9:56 |
168 164-172 |
6/7 |
7.50 |
1:17:18 |
5:02 |
10:03 |
166 160-170 |
5/1 |
8.00 |
1:22:24 |
5:06 |
10:13 |
166 160-170 |
4/1 |
8.50 |
1:27:20 |
4:56 |
9:52 |
167 164-170 |
5/14 |
9.00 |
1:32:45 |
5:25 |
10:49 |
165 156-168 |
7/2 |
9.50 |
1:39:30 |
6:45 +1:37
|
13:30 |
166 156-170 |
2/6 |
10.00 |
1:44:51 |
5:21 |
10:42 |
164 154-170 |
3/4 |
10.50 |
1:49:52 |
5:01 |
10:03 |
167 158-172 |
6/3 |
11.00 |
1:55:09 |
5:16 |
10:33 |
164 158-166 |
7/1 |
11.50 |
2:00:25 |
5:16 |
10:32 |
165 152-170 |
2/7 |
12.00 |
2:05:40 |
5:16 |
10:31 |
164 150-168 |
4/2 |
12.50 |
2:11:04 |
5:23 |
10:47 |
164 150-168 |
2/4 |
13.00 |
2:16:30 |
5:27 |
10:53 |
167 150-184 |
2/8 |
13.20 |
2:18:27 |
1:57 |
9:39 |
164 154-172 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
166 |
13.2 |
2:14:52 |
10:26 |
Walk |
0.6 |
118 |
0 |
50 |
44:00 |
Pause |
1.9 |
- |
- |
2:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:48 |
37.99% |
More |
800m |
4:29 |
9:01 |
43.60% |
More |
1km |
5:41 |
9:09 |
44.80% |
More |
Mile |
9:26 |
9:26 |
45.85% |
More |
5k |
31:16 |
10:04 |
47.09% |
More |
5 miles |
50:17 |
10:03 |
47.70% |
More |
10k |
1:03:40 |
10:15 |
47.06% |
More |
10 miles |
1:44:46 |
10:29 |
47.28% |
More |
Half |
2:17:23 |
10:29 |
47.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
49.26 |
5km |
29:11 |
9:24 |
50.46 |
5M |
48:20 |
9:40 |
49.63 |
10km |
1:00:52 |
9:48 |
49.23 |
10M |
1:40:47 |
10:05 |
49.15 |
Half |
2:14:11 |
10:15 |
48.47 |
20M |
3:30:07 |
10:30 |
49.05 |
Mara |
4:39:45 |
10:41 |
49.13 |
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