Sat 27th Jun 2020 at 3:00pm by LindsD
Run > General
-
Time
45:49
-
Miles
4.50
-
Min/mi
10:11
-
Pacing
79.3%
-
WAVA
53.32
-
Stride(cm)
90
-
Cals
437
-
Cadence
176
-
BPM
155
-
%MHR
90.5
-
B/mi
1576
-
Asc(m)
71
-
Hillscore
3
-
Surface
Road
Notes & Comments
8 comments
Warm up
Fake parkrun
Stagger home feeling sick
Saw Tony and the dog
Didn't much enjoy it but pleased with the time.
Split Summary
===
1) 0.4m - 4:14(10:35/m) 134/145bpm 35cal 5.67/5.91mph
2) 1m - 9:21(9:21/m) 158/165bpm 93cal 6.42/7.08mph
3) 1m - 9:31(9:31/m) 161/168bpm 97cal 6.31/6.57mph
4) 1m - 9:22(9:22/m) 166/173bpm 98cal 6.41/6.95mph
5) 0.11m - 55(8:38/m) 171/174bpm 9cal 6.95/7.06mph
6) 1m - 12:27(12:29/m) 149/173bpm 105cal 4.8/7.06mph
4:14 9:21 9:31 9:22 55 12:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:20 |
117 82-140 |
1208 |
172 170-176 |
1/4 |
0.25 |
2:38 |
1:21 |
10:47 |
140 137-144 |
1509 |
174 172-176 |
1/2 |
0.38 |
4:24 |
1:46 +24
|
14:05 |
141 127-145 |
1985 |
174 172-176 |
1/4 |
0.50 |
5:29 |
1:06 |
8:44 |
142 127-153 |
1241 |
179 174-182 |
1/2 |
0.63 |
6:38 |
1:08 |
9:06 |
156 154-158 |
1421 |
180 180-182 |
1/3 |
0.75 |
7:57 |
1:20 +13
|
10:37 |
153 147-157 |
1623 |
182 178-184 |
0/3 |
0.88 |
9:06 |
1:08 |
9:08 |
158 155-161 |
1442 |
182 180-184 |
0/3 |
1.00 |
10:14 |
1:09 |
9:10 |
160 158-161 |
1468 |
183 180-184 |
1/3 |
1.13 |
11:29 |
1:14 |
9:52 |
159 157-160 |
1569 |
180 176-182 |
2/2 |
1.25 |
12:42 |
1:14 |
9:51 |
161 160-163 |
1585 |
179 176-182 |
4/1 |
1.38 |
13:57 |
1:15 |
10:01 |
163 162-164 |
1632 |
178 176-180 |
3/0 |
1.50 |
15:11 |
1:13 |
9:45 |
163 162-164 |
1589 |
180 178-182 |
2/0 |
1.63 |
16:23 |
1:12 |
9:38 |
162 160-162 |
1560 |
180 178-182 |
3/1 |
1.75 |
17:32 |
1:09 |
9:10 |
163 161-164 |
1495 |
181 180-182 |
2/2 |
1.88 |
18:45 |
1:13 |
9:46 |
160 159-161 |
1562 |
180 178-182 |
1/2 |
2.00 |
19:55 |
1:10 |
9:19 |
160 157-162 |
1490 |
182 180-184 |
1/4 |
2.13 |
21:08 |
1:13 |
9:44 |
159 157-160 |
1547 |
181 180-184 |
2/3 |
2.25 |
22:19 |
1:11 |
9:30 |
161 158-164 |
1530 |
183 180-184 |
2/1 |
2.38 |
23:29 |
1:10 |
9:22 |
165 163-166 |
1544 |
181 180-184 |
1/2 |
2.50 |
24:40 |
1:11 |
9:28 |
164 162-166 |
1552 |
183 182-184 |
3/1 |
2.63 |
25:56 |
1:16 |
10:07 |
166 165-167 |
1680 |
181 178-184 |
3/1 |
2.75 |
27:11 |
1:15 |
10:00 |
165 163-166 |
1650 |
180 178-182 |
4/1 |
2.88 |
28:20 |
1:09 |
9:11 |
169 165-171 |
1553 |
183 180-186 |
2/3 |
3.00 |
29:28 |
1:09 |
9:09 |
167 165-168 |
1529 |
183 180-186 |
1/3 |
3.13 |
30:38 |
1:10 |
9:19 |
166 165-167 |
1546 |
183 180-186 |
0/3 |
3.25 |
31:46 |
1:08 |
9:00 |
167 166-168 |
1504 |
183 182-184 |
0/3 |
3.38 |
32:52 |
1:06 |
8:48 |
168 166-173 |
1480 |
184 182-188 |
1/3 |
3.50 |
33:56 |
1:04 |
8:34 |
172 171-174 |
1473 |
185 184-188 |
1/2 |
3.63 |
36:15 |
2:19 +26
|
18:30 |
145 126-172 |
2683 |
146 106-186 |
1/1 |
3.75 |
37:53 |
1:38 |
13:08 |
147 137-154 |
1930 |
157 114-178 |
3/0 |
3.88 |
39:16 |
1:23 +1
|
11:03 |
151 142-156 |
1668 |
177 174-180 |
2/1 |
4.00 |
40:41 |
1:25 |
11:19 |
151 147-153 |
1708 |
173 118-180 |
3/1 |
4.13 |
42:09 |
1:28 |
11:40 |
149 144-153 |
1739 |
177 174-178 |
1/2 |
4.25 |
43:40 |
1:31 |
12:11 |
151 146-156 |
1840 |
164 118-178 |
3/1 |
4.38 |
45:21 |
1:41 +4
|
13:30 |
149 140-159 |
2012 |
168 118-178 |
7/0 |
4.50 |
47:10 |
1:49 +12
|
14:29 |
152 141-159 |
2202 |
171 158-176 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
179 |
4.4 |
44:05 |
10:17 |
Walk |
3.6 |
115 |
0.1 |
1:46 |
20:06 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
2.7 |
- |
- |
1:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:41 |
45.31% |
More |
800m |
4:26 |
8:55 |
48.36% |
More |
1km |
5:35 |
8:58 |
50.13% |
More |
Mile |
9:16 |
9:16 |
51.46% |
More |
5k |
29:22 |
9:27 |
56.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:18 |
9:18 |
51.29 |
5km |
30:56 |
9:57 |
53.88 |
5M |
51:14 |
10:15 |
53.10 |
10km |
1:04:30 |
10:23 |
52.82 |
10M |
1:46:49 |
10:41 |
52.56 |
Half |
2:22:13 |
10:51 |
51.57 |
20M |
3:42:42 |
11:08 |
51.83 |
Mara |
4:56:30 |
11:19 |
51.57 |
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Nice mileage.
Handy fake parkrun trying to hide in the middle there!
Saw Tony and the dog
Well spotted!
“Feeling sick” is a good yardstick for 5k effort
Yes
Nice pacing x
The joys of parkrun