Thu 21st May 2020 at 6:00am by ascoey
Run > General
-
Time
33:04
-
Miles
3.12
-
Min/mi
10:36
-
Pacing
90%
-
WAVA
43.33
-
Stride(cm)
91
-
Cals
532
-
Cadence
166
-
BPM
123
-
%MHR
72.9
-
B/mi
1305
-
Asc(m)
53
-
Surface
Road
Notes & Comments
Have been holding back this week to stop the pain in the foot from coming back.
Just a short effort today (forgot to take plasters...) but happy enough to get out. Will keep moving today and hopefully make it up for a longer effort tomorrow, recovery Saturday and longer again on Sunday.
Split Summary
===
1) 1m - 10:32(10:32/m) 117/134bpm 161cal 5.7/7.66mph
2) 1m - 10:40(10:40/m) 125/129bpm 176cal 5.62/5.8mph
3) 1m - 10:39(10:39/m) 128/133bpm 175cal 5.64/5.91mph
4) 0.12m - 1:13(10:03/m) 131/133bpm 20cal 5.97/5.87mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 +20
|
14:02 |
105 98-115 |
1474 |
160 90-172 |
1/2 |
0.25 |
3:14 |
1:29 |
11:50 |
115 106-124 |
1362 |
166 162-172 |
1/5 |
0.38 |
4:19 |
1:05 |
8:42 |
116 112-120 |
1008 |
168 164-174 |
3/2 |
0.50 |
5:38 |
1:19 |
10:32 |
122 118-124 |
1286 |
166 164-168 |
2/1 |
0.63 |
6:56 |
1:18 |
10:25 |
122 113-134 |
1272 |
165 162-170 |
0/4 |
0.75 |
8:15 |
1:19 |
10:31 |
117 112-120 |
1230 |
165 162-170 |
1/3 |
0.88 |
9:30 |
1:15 |
9:57 |
121 115-125 |
1204 |
167 162-172 |
2/2 |
1.00 |
10:50 |
1:20 |
10:42 |
128 126-129 |
1369 |
167 160-174 |
2/1 |
1.13 |
12:15 |
1:24 |
11:15 |
125 123-127 |
1406 |
166 164-170 |
2/2 |
1.25 |
13:33 |
1:18 |
10:24 |
126 122-128 |
1310 |
166 164-168 |
1/1 |
1.38 |
14:52 |
1:19 |
10:35 |
122 120-125 |
1292 |
167 162-176 |
1/3 |
1.50 |
16:10 |
1:18 |
10:27 |
126 123-128 |
1316 |
168 166-172 |
2/1 |
1.63 |
17:33 |
1:23 |
11:05 |
126 124-128 |
1396 |
167 162-170 |
2/2 |
1.75 |
18:51 |
1:17 |
10:18 |
126 123-128 |
1298 |
170 164-178 |
1/1 |
1.88 |
20:10 |
1:20 |
10:39 |
124 123-128 |
1320 |
166 164-170 |
1/3 |
2.00 |
21:31 |
1:20 |
10:42 |
128 127-129 |
1369 |
169 168-174 |
3/1 |
2.13 |
22:54 |
1:23 |
11:04 |
125 122-127 |
1383 |
168 164-174 |
3/2 |
2.25 |
24:13 |
1:20 |
10:36 |
128 126-131 |
1358 |
168 164-170 |
1/1 |
2.38 |
25:29 |
1:16 |
10:09 |
128 127-129 |
1299 |
169 168-170 |
3/1 |
2.50 |
26:48 |
1:19 |
10:30 |
131 128-132 |
1376 |
167 164-170 |
3/1 |
2.63 |
28:08 |
1:20 |
10:39 |
128 127-132 |
1364 |
162 84-174 |
5/1 |
2.75 |
29:25 |
1:17 |
10:16 |
131 130-132 |
1344 |
168 164-176 |
1/2 |
2.88 |
30:47 |
1:22 |
10:59 |
127 125-130 |
1395 |
169 164-174 |
2/4 |
3.00 |
32:09 |
1:22 |
10:56 |
129 125-132 |
1410 |
168 166-172 |
5/1 |
3.12 |
33:23 |
1:14 |
10:11 |
130 126-133 |
1324 |
167 162-170 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.3 |
167 |
3.1 |
32:49 |
10:41 |
Walk |
0.6 |
98 |
0 |
13 |
11:03 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.0 |
- |
- |
20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:35 |
33.96% |
More |
800m |
4:59 |
10:01 |
37.89% |
More |
1km |
6:13 |
10:00 |
39.65% |
More |
Mile |
10:18 |
10:18 |
40.75% |
More |
5k |
33:12 |
10:41 |
42.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
44.00 |
5km |
32:55 |
10:36 |
43.35 |
5M |
55:23 |
11:05 |
41.91 |
10km |
1:10:15 |
11:18 |
41.25 |
10M |
1:58:13 |
11:49 |
40.49 |
Half |
2:38:50 |
12:07 |
39.56 |
20M |
4:12:19 |
12:37 |
39.46 |
Mara |
5:39:01 |
12:56 |
39.16 |
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