- Not good
- heavy rain
- breezy
- warm
-
Time
1:14:50
-
Miles
7.59
-
Min/mi
9:52
-
Pacing
80%
-
WAVA
57.50
-
Stride(cm)
96
-
Cals
668
-
Cadence
170
-
BPM
149
-
%MHR
80.5
-
B/mi
1467
-
Asc(m)
80
-
Surface
Road
Notes & Comments
6 comments
On the plan - 10 minutes warm up, 2 miles Z4, 10 minutes Z2, 2 miles Z4, 10 minutes Z2, cool down.
Felt a bit rough - didn't sleep well and woke with a headache and a dodgy tummy. Thought this might be kill or cure!
Weather threw everything at me - sun, breeze, drizzle and a downpour. Found this a tough run, but the Z4 miles were better than expected - the final one was mostly uphill, so all in all, not bad considering.
Split Summary
===
1) 1m - 9:44(9:44/m) 131/144bpm 81cal 6.17/6.72mph
2) 0.03m - 16(8:14/m) 144/144bpm 2cal 7.29/6.82mph
3) 1m - 8:26(8:26/m) 154/159bpm 86cal 7.12/7.53mph
4) 1m - 8:19(8:19/m) 159/163bpm 86cal 7.21/7.53mph
5) 0.85m - 10:00(11:45/m) 145/163bpm 88cal 5.11/7.39mph
6) 1m - 8:20(8:20/m) 158/162bpm 85cal 7.21/7.64mph
7) 1m - 9:09(9:09/m) 160/162bpm 94cal 6.56/7.26mph
8) 0.74m - 10:00(13:28/m) 144/160bpm 70cal 4.46/6.59mph
9) 0.97m - 10:37(10:59/m) 146/152bpm 76cal 5.46/5.97mph
9:44 16 8:26 8:19 10:00 8:20 9:09 10:00 10:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:28 |
2:28 |
9:53 |
112 82-130 |
1106 |
166 118-174 |
3/1 |
0.50 |
4:57 |
2:29 |
9:56 |
129 124-133 |
1282 |
172 170-174 |
1/5 |
0.75 |
7:22 |
2:25 |
9:39 |
138 134-141 |
1331 |
172 170-172 |
7/1 |
1.00 |
9:43 |
2:21 |
9:24 |
143 141-144 |
1345 |
174 170-176 |
3/1 |
1.25 |
11:46 |
2:03 |
8:14 |
149 144-153 |
1226 |
174 172-176 |
3/0 |
1.50 |
13:54 |
2:07 |
8:30 |
153 152-155 |
1300 |
173 172-174 |
5/2 |
1.75 |
15:56 |
2:02 |
8:09 |
155 155-157 |
1264 |
175 174-178 |
4/7 |
2.00 |
18:10 |
2:14 |
8:56 |
157 156-159 |
1402 |
176 174-178 |
7/0 |
2.25 |
20:13 |
2:02 |
8:10 |
158 157-159 |
1289 |
177 174-182 |
2/5 |
2.50 |
22:19 |
2:06 |
8:24 |
158 156-160 |
1326 |
178 176-182 |
5/2 |
2.75 |
24:21 |
2:03 |
8:12 |
160 158-162 |
1311 |
179 174-182 |
5/11 |
3.00 |
26:27 |
2:06 |
8:22 |
160 157-163 |
1339 |
179 174-182 |
3/5 |
3.25 |
29:27 |
3:00 |
11:59 |
147 136-162 |
1761 |
154 118-176 |
1/5 |
3.50 |
32:13 |
2:47 |
11:07 |
144 143-146 |
1600 |
168 164-170 |
2/3 |
3.75 |
35:05 |
2:52 |
11:27 |
144 143-147 |
1650 |
167 164-168 |
3/2 |
4.00 |
37:40 |
2:35 |
10:21 |
147 140-155 |
1522 |
168 118-180 |
5/1 |
4.25 |
39:48 |
2:08 |
8:31 |
157 156-159 |
1337 |
181 178-182 |
2/1 |
4.50 |
41:57 |
2:08 |
8:34 |
158 156-160 |
1353 |
181 176-184 |
3/7 |
4.75 |
43:55 |
1:59 |
7:55 |
159 158-160 |
1259 |
181 180-184 |
2/7 |
5.00 |
46:04 |
2:08 |
8:33 |
160 159-162 |
1369 |
181 178-182 |
1/4 |
5.25 |
48:22 |
2:18 |
9:12 |
159 157-160 |
1462 |
179 176-182 |
4/1 |
5.50 |
50:41 |
2:20 |
9:18 |
159 157-160 |
1480 |
178 176-180 |
4/1 |
5.75 |
53:02 |
2:20 |
9:21 |
161 160-162 |
1506 |
177 174-178 |
4/4 |
6.00 |
56:18 |
3:17 |
13:08 |
151 136-161 |
1982 |
148 100-178 |
2/2 |
6.25 |
59:26 |
3:07 |
12:29 |
144 139-149 |
1797 |
156 112-168 |
3/2 |
6.50 |
1:02:39 |
3:14 |
12:55 |
144 138-147 |
1860 |
157 118-166 |
3/1 |
6.75 |
1:05:39 |
3:00 |
12:00 |
144 138-147 |
1728 |
165 164-166 |
5/4 |
7.00 |
1:08:28 |
2:49 |
11:15 |
144 144-145 |
1619 |
165 164-168 |
4/4 |
7.25 |
1:11:01 |
2:33 |
10:13 |
145 141-147 |
1483 |
168 164-172 |
0/8 |
7.50 |
1:13:46 |
2:44 |
10:57 |
147 142-152 |
1610 |
166 164-172 |
6/8 |
7.59 |
1:14:50 |
1:04 |
11:33 |
151 150-151 |
1744 |
166 164-168 |
4/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
173 |
7.4 |
1:10:49 |
9:35 |
Walk |
5.4 |
116 |
0.2 |
4:01 |
20:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
50.97% |
More |
800m |
4:05 |
8:12 |
53.98% |
More |
1km |
5:08 |
8:16 |
55.84% |
More |
Mile |
8:16 |
8:16 |
58.98% |
More |
5k |
27:58 |
9:00 |
60.95% |
More |
5 miles |
45:33 |
9:07 |
61.12% |
More |
10k |
59:00 |
9:30 |
59.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
60.47 |
5km |
28:03 |
9:02 |
60.76 |
5M |
47:18 |
9:28 |
58.85 |
10km |
1:00:04 |
9:40 |
58.04 |
10M |
1:41:19 |
10:08 |
56.74 |
Half |
2:16:19 |
10:24 |
55.11 |
20M |
3:37:00 |
10:51 |
54.54 |
Mara |
4:51:57 |
11:09 |
53.73 |
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Always enjoy them after. Thinking about them beforehand not so much 😊
Gosh. Well done. GWS
I've just added this to my plan to begin the 2nd week in September, I know, but I have so many options collected over the years and not tried.
Good effort
Well done and hope you are feeling better now xx
take care x