Fri 19th Jun 2020 at 6:00am by LindsD
Run > General
-
Time
48:52
-
Miles
4.50
-
Min/mi
10:52
-
Pacing
66%
-
WAVA
49.92
-
Stride(cm)
84
-
Cals
433
-
Cadence
176
-
BPM
141
-
%MHR
82.7
-
B/mi
1536
-
Asc(m)
92
-
Hillscore
3
-
Surface
Road
Notes & Comments
9 comments
Woke up at 5 again
Started off feeling really shit but felt a bit better as I went on. Running is pants though. Feeling the extra weight and lack of speedwork. Saw Liam K which cheered me up.
Lovely fresh rain.
Split Summary
===
1) 1m - 10:54(10:54/m) 133/150bpm 92cal 5.51/6.1mph
2) 1m - 11:14(11:14/m) 139/156bpm 96cal 5.34/6.14mph
3) 1m - 10:07(10:07/m) 151/159bpm 95cal 5.93/6.32mph
4) 0.11m - 1:06(10:17/m) 147/151bpm 9cal 5.83/5.89mph
5) 1m - 10:45(10:45/m) 152/165bpm 101cal 5.58/5.89mph
6) 0.39m - 4:46(12:11/m) 147/162bpm 40cal 4.93/5.91mph
10:54 11:14 10:07 1:06 10:45 4:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:10 |
98 55-138 |
1095 |
174 174-176 |
1/3 |
0.25 |
2:42 |
1:19 |
10:29 |
133 129-138 |
1395 |
175 170-180 |
1/5 |
0.38 |
4:04 |
1:22 |
10:55 |
136 131-139 |
1484 |
177 176-180 |
0/2 |
0.50 |
5:36 |
1:32 |
12:13 |
139 128-149 |
1698 |
167 122-180 |
7/1 |
0.63 |
7:03 |
1:27 |
11:37 |
143 137-149 |
1662 |
164 122-178 |
4/2 |
0.75 |
8:17 |
1:14 |
9:55 |
136 132-141 |
1349 |
179 176-182 |
0/5 |
0.88 |
9:35 |
1:18 |
10:21 |
132 128-137 |
1366 |
180 176-182 |
0/5 |
1.00 |
10:54 |
1:19 |
10:29 |
137 135-139 |
1435 |
178 176-180 |
0/2 |
1.13 |
12:15 |
1:21 +3
|
10:49 |
137 133-141 |
1483 |
180 176-184 |
1/2 |
1.25 |
13:36 |
1:22 |
10:53 |
142 136-149 |
1546 |
180 176-184 |
2/3 |
1.38 |
14:55 |
1:19 |
10:32 |
141 138-148 |
1484 |
179 176-182 |
1/3 |
1.50 |
16:24 |
1:28 |
11:45 |
137 131-141 |
1610 |
179 176-184 |
2/2 |
1.63 |
17:59 |
1:35 |
12:40 |
143 135-153 |
1812 |
160 106-180 |
5/2 |
1.75 |
21:20 |
3:21 +2:03
|
26:51 |
119 95-142 |
3194 |
180 174-186 |
1/6 |
1.88 |
22:42 |
1:22 |
10:56 |
137 130-142 |
1498 |
180 148-184 |
3/3 |
2.00 |
24:44 |
2:02 +29
|
16:15 |
146 123-156 |
2374 |
181 176-184 |
4/0 |
2.13 |
25:57 |
1:13 |
9:45 |
139 119-153 |
1356 |
182 180-184 |
4/1 |
2.25 |
27:13 |
1:15 |
10:04 |
156 153-157 |
1570 |
182 180-184 |
3/0 |
2.38 |
28:31 |
1:19 |
10:31 |
153 144-159 |
1610 |
180 170-184 |
1/3 |
2.50 |
29:43 |
1:11 |
9:31 |
153 144-159 |
1455 |
182 180-184 |
3/4 |
2.63 |
31:00 |
1:17 |
10:16 |
156 155-158 |
1602 |
180 178-182 |
3/1 |
2.75 |
32:19 |
1:19 |
10:36 |
155 153-157 |
1643 |
179 178-180 |
4/1 |
2.88 |
33:34 |
1:15 |
9:57 |
153 147-158 |
1523 |
180 174-182 |
0/4 |
3.00 |
34:51 |
1:18 |
10:20 |
144 142-146 |
1488 |
181 174-184 |
4/7 |
3.13 |
36:07 |
1:16 |
10:06 |
147 144-150 |
1486 |
181 180-182 |
1/4 |
3.25 |
37:23 |
1:16 |
10:08 |
147 145-149 |
1490 |
180 178-182 |
1/4 |
3.38 |
38:43 |
1:20 |
10:37 |
149 147-153 |
1583 |
179 176-180 |
2/1 |
3.50 |
40:05 |
1:22 |
10:54 |
153 151-155 |
1669 |
179 176-180 |
3/0 |
3.63 |
41:26 |
1:21 |
10:51 |
153 150-154 |
1660 |
178 176-180 |
3/0 |
3.75 |
42:45 |
1:18 |
10:28 |
152 151-154 |
1591 |
180 178-182 |
1/2 |
3.88 |
44:06 |
1:21 |
10:48 |
151 149-153 |
1630 |
177 176-178 |
3/1 |
4.00 |
45:32 |
1:27 |
11:35 |
153 150-155 |
1771 |
175 170-178 |
5/0 |
4.13 |
46:52 |
1:20 |
10:40 |
162 158-165 |
1727 |
178 170-182 |
5/2 |
4.25 |
48:21 |
1:28 |
11:46 |
151 144-160 |
1777 |
166 118-182 |
2/2 |
4.38 |
49:56 |
1:35 |
12:44 |
144 139-149 |
1833 |
162 108-180 |
4/1 |
4.50 |
51:29 |
1:33 |
12:34 |
144 140-148 |
1809 |
167 106-176 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.7 |
178 |
4.4 |
47:01 |
11:16 |
Walk |
3.3 |
119 |
0.1 |
1:46 |
18:35 |
Still |
0.2 |
- |
- |
8 |
- |
Pause |
4.8 |
- |
- |
2:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:48 |
40.17% |
More |
800m |
4:57 |
9:57 |
43.35% |
More |
1km |
6:14 |
10:01 |
44.89% |
More |
Mile |
10:07 |
10:07 |
47.11% |
More |
5k |
35:27 |
11:25 |
47.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
48.10 |
5km |
33:00 |
10:37 |
50.51 |
5M |
54:38 |
10:56 |
49.80 |
10km |
1:08:48 |
11:04 |
49.52 |
10M |
1:53:55 |
11:24 |
49.29 |
Half |
2:31:41 |
11:35 |
48.35 |
20M |
3:57:31 |
11:53 |
48.60 |
Mara |
5:16:14 |
12:04 |
48.35 |
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Nice early one. Well done xx
Great use of being awake early, Linds. Well done for getting out that door
good morning
Boo to waking up so early, great job of putting it to good use, and lovely pic. Looks as though you were happier by then!
It was for my parkrun birthday pic (it's tomorrow) so I had to look happy.
parkrun venue in the distance
Well done. I hate running at that time in the morning! X
Wow, that's impressive! If you fancy joining me one morning next week I'm available...
Good run and early to do a second one later