Sun 21st Jun 2020 at 4:00pm by GregP
Run > Medium Long Run
- Good
- warm
-
Time
1:01:12
-
Miles
4.69
-
Min/mi
13:03
-
Pacing
80%
-
WAVA
38.34
-
Stride(cm)
85
-
Cals
462
-
Cadence
145
-
BPM
197
-
%MHR
106
-
B/mi
2572
-
Asc(m)
80
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
Two cathedrals and a beautiful castle
===
Split Summary
===
1) 1m - 12:39(12:37/m) 197/207bpm 93cal 4.76/4.76mph
2) 1m - 12:46(12:42/m) 197/208bpm 102cal 4.72/4.72mph
3) 1m - 13:08(13:07/m) 197/210bpm 98cal 4.57/4.57mph
4) 1m - 13:31(13:29/m) 197/210bpm 100cal 4.45/4.45mph
5) 0.68m - 9:02(13:17/m) 198/210bpm 69cal 4.52/4.52mph
12:39 12:46 13:08 13:31 9:02
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:08 |
3:08 |
12:33 |
157 24-306 |
4/3 |
0.50 |
6:14 |
3:06 |
12:25 |
154 24-328 |
3/8 |
0.75 |
9:14 |
2:59 |
11:57 |
148 46-188 |
2/3 |
1.00 |
12:40 |
3:26 |
13:45 |
146 46-280 |
3/7 |
1.25 |
15:42 |
3:02 |
12:07 |
155 24-326 |
4/4 |
1.50 |
18:59 |
3:18 |
13:11 |
142 24-234 |
1/3 |
1.75 |
21:55 |
2:56 |
11:42 |
151 46-186 |
3/2 |
2.00 |
25:23 |
3:28 |
13:52 |
139 46-280 |
5/4 |
2.25 |
28:22 |
2:59 |
11:55 |
150 46-188 |
3/3 |
2.50 |
31:34 |
3:12 |
12:47 |
148 24-326 |
6/6 |
2.75 |
34:51 |
3:17 |
13:10 |
138 24-188 |
4/3 |
3.00 |
38:28 |
3:37 |
14:26 |
138 46-328 |
9/6 |
3.25 |
42:17 |
3:50 |
15:20 |
133 46-188 |
9/3 |
3.50 |
45:49 |
3:32 |
14:06 |
139 24-210 |
5/2 |
3.75 |
48:50 |
3:01 |
12:03 |
151 46-210 |
3/4 |
4.00 |
52:00 |
3:10 |
12:41 |
139 46-188 |
2/6 |
4.25 |
55:42 |
3:42 |
14:46 |
135 24-210 |
4/3 |
4.50 |
59:01 |
3:19 |
13:17 |
138 46-188 |
4/4 |
4.69 |
1:01:13 |
2:12 |
11:34 |
160 46-212 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
51.8 |
175 |
3 |
31:44 |
10:33 |
Walk |
48.2 |
110 |
1.7 |
29:29 |
17:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:11 |
30.90% |
More |
800m |
5:52 |
11:48 |
34.74% |
More |
1km |
7:22 |
11:51 |
36.06% |
More |
Mile |
12:16 |
12:16 |
36.73% |
More |
5k |
39:56 |
12:51 |
38.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:52 |
10:52 |
41.45 |
5km |
38:37 |
12:26 |
39.73 |
5M |
1:05:44 |
13:09 |
38.09 |
10km |
1:23:49 |
13:29 |
37.34 |
10M |
2:22:41 |
14:16 |
36.30 |
Half |
3:12:59 |
14:44 |
35.25 |
20M |
5:09:43 |
15:29 |
34.81 |
Mara |
6:58:52 |
15:59 |
34.32 |
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Castle?
Yes. Norwich has 2CAABC.