Mon 22nd Jun 2020 at 4:00pm by Autumnleaves
Run > Recovery Run
-
Time
36:51
-
Miles
3.65
-
Min/mi
10:06
-
Pacing
90%
-
WAVA
54.52
-
Stride(cm)
94
-
Cals
337
-
Cadence
169
-
BPM
140
-
%MHR
75.4
-
B/mi
1408
-
Asc(m)
58
-
Hillscore
2
-
Surface
Road
Notes & Comments
7 comments
Physically, not my best run - 30 minutes in Z2 - felt weary and heavy, very humid out. Mentally though, glad I went.
Split Summary
===
1) 1m - 9:57(9:57/m) 134/147bpm 87cal 6.03/7.18mph
2) 1m - 9:38(9:38/m) 144/147bpm 93cal 6.23/7.14mph
3) 1m - 10:21(10:21/m) 144/149bpm 98cal 5.8/6.49mph
4) 0.01m - 4(9:43/m) 147/147bpm 6.17/5.82mph
5) 0.65m - 6:51(10:37/m) 141/147bpm 59cal 5.65/6.7mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:06 |
106 78-126 |
1177 |
168 118-176 |
2/2 |
0.25 |
2:46 |
1:23 |
11:05 |
130 124-134 |
1440 |
171 168-174 |
3/0 |
0.38 |
3:55 |
1:09 |
9:11 |
135 134-137 |
1240 |
174 172-176 |
1/4 |
0.50 |
5:07 |
1:12 |
9:32 |
134 132-135 |
1278 |
175 174-176 |
2/2 |
0.63 |
6:20 |
1:13 |
9:48 |
138 133-141 |
1351 |
174 172-176 |
2/3 |
0.75 |
7:37 |
1:17 |
10:16 |
144 142-146 |
1478 |
173 172-174 |
6/0 |
0.88 |
8:57 |
1:20 |
10:40 |
144 143-145 |
1537 |
173 172-174 |
2/1 |
1.00 |
9:59 |
1:01 |
8:11 |
145 143-147 |
1186 |
173 172-174 |
4/1 |
1.13 |
11:12 |
1:13 |
9:44 |
145 143-147 |
1411 |
173 170-174 |
2/1 |
1.25 |
12:18 |
1:06 |
8:51 |
145 144-145 |
1284 |
174 172-174 |
1/2 |
1.38 |
13:28 |
1:10 |
9:22 |
143 141-144 |
1340 |
173 172-174 |
0/3 |
1.50 |
14:39 |
1:11 |
9:29 |
143 141-144 |
1357 |
173 172-174 |
0/2 |
1.63 |
15:53 |
1:13 |
9:46 |
143 142-144 |
1396 |
174 172-176 |
3/1 |
1.75 |
17:07 |
1:14 |
9:54 |
143 142-145 |
1415 |
175 174-176 |
2/1 |
1.88 |
18:21 |
1:14 |
9:50 |
144 144-145 |
1416 |
174 172-176 |
2/1 |
2.00 |
19:36 |
1:16 |
10:06 |
144 143-145 |
1454 |
175 172-176 |
1/1 |
2.13 |
20:59 |
1:22 |
11:00 |
144 142-146 |
1583 |
173 170-176 |
4/0 |
2.25 |
22:22 |
1:23 |
11:04 |
146 145-149 |
1616 |
168 162-176 |
6/0 |
2.38 |
23:38 |
1:17 |
10:12 |
142 139-145 |
1448 |
169 168-172 |
0/5 |
2.50 |
24:54 |
1:15 |
10:03 |
141 138-144 |
1416 |
168 166-172 |
2/2 |
2.63 |
26:07 |
1:13 |
9:44 |
147 145-149 |
1432 |
167 162-170 |
1/2 |
2.75 |
27:25 |
1:18 |
10:26 |
145 141-147 |
1513 |
166 164-168 |
2/0 |
2.88 |
28:41 |
1:16 |
10:12 |
144 143-146 |
1468 |
165 162-166 |
0/2 |
3.00 |
29:57 |
1:16 |
10:08 |
146 145-147 |
1479 |
162 162-166 |
0/3 |
3.13 |
31:32 |
1:35 |
12:37 |
136 127-147 |
1716 |
143 122-168 |
1/4 |
3.25 |
32:46 |
1:14 |
9:56 |
140 134-144 |
1390 |
167 162-168 |
1/2 |
3.38 |
34:05 |
1:19 |
10:31 |
143 141-144 |
1504 |
165 162-168 |
4/2 |
3.50 |
35:20 |
1:15 |
9:56 |
144 142-145 |
1431 |
164 162-166 |
1/0 |
3.63 |
36:35 |
1:15 |
10:03 |
144 143-145 |
1448 |
164 162-166 |
0/1 |
3.65 |
36:53 |
18 |
10:43 |
143 142-143 |
1533 |
162 162-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
170 |
3.6 |
35:52 |
10:00 |
Walk |
2.8 |
122 |
0.1 |
1:01 |
15:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:51 |
45.34% |
More |
800m |
4:28 |
8:59 |
49.28% |
More |
1km |
5:39 |
9:05 |
50.77% |
More |
Mile |
9:22 |
9:22 |
52.11% |
More |
5k |
31:05 |
10:00 |
54.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
54.91 |
5km |
30:52 |
9:56 |
55.21 |
5M |
52:04 |
10:25 |
53.46 |
10km |
1:06:07 |
10:38 |
52.73 |
10M |
1:51:32 |
11:09 |
51.55 |
Half |
2:30:03 |
11:27 |
50.07 |
20M |
3:58:51 |
11:57 |
49.55 |
Mara |
5:21:22 |
12:16 |
48.81 |
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Good work xx
Good to have the mental benefits. You have been doing a lot, and it is hot xx
Humidity does that
Really tough in this weather. Great job
Some runs are just cheeky, but glad you feel good after
Well done for getting it done x