Tue 30th Jun 2020 at 7:00am by Richard-M
Run > Tempo
- rain
- breezy
-
Time
58:04
-
Miles
7.01
-
Min/mi
8:17
-
Pacing
82%
-
WAVA
57.65
-
Stride(cm)
116
-
Cals
717
-
Cadence
167
-
BPM
138
-
%MHR
81.2
-
B/mi
1143
-
Asc(m)
149
-
Hillscore
5
-
Surface
Road
Notes & Comments
Run: attempted tempo run... legs felt OK🌧
Marathon training run #1 (day 2) - 12 wks to Manchester (maybe)
Short warm up then a decent run - some rain
Drizzle, 13°C, Feels like 13°C, Humidity 87%, Wind 13mph from SWSplit Summary
===
1) 0.41km - 2:04(5:00/km) 119/133bpm 20cal 11.99/13.23kmph
2) 0.11km - 1:00(9:23/km) 110/132bpm 8cal 6.39/12.43kmph
3) 1km - 4:57(4:57/km) 130/137bpm 61cal 12.11/13.4kmph
4) 0.02km - 6(5:33/km) 134/135bpm 1cal 10.8/11.76kmph
5) 0.1km - 56(9:15/km) 112/135bpm 8cal 6.49/11.76kmph
6) 1km - 5:18(5:18/km) 135/146bpm 66cal 11.31/11.89kmph
7) 0.74km - 3:43(5:00/km) 139/142bpm 49cal 12.01/12.56kmph
8) 0.1km - 59(9:54/km) 117/138bpm 8cal 6.06/12.39kmph
9) 1km - 4:41(4:41/km) 135/144bpm 56cal 12.79/15.22kmph
10) 0.52km - 2:36(4:59/km) 143/145bpm 35cal 12.03/12.36kmph
11) 1km - 4:51(4:51/km) 140/144bpm 62cal 12.37/12.87kmph
12) 1km - 4:53(4:53/km) 137/141bpm 58cal 12.29/13.57kmph
13) 1km - 4:57(4:57/km) 144/147bpm 66cal 12.12/13.3kmph
14) 1km - 4:47(4:47/km) 148/152bpm 67cal 12.53/12.93kmph
15) 0.21km - 1:00(4:52/km) 152/153bpm 14cal 12.32/13.17kmph
16) 0.12km - 1:13(10:33/km) 128/150bpm 10cal 5.69/11.92kmph
17) 0.4km - 2:02(5:01/km) 140/147bpm 23cal 11.97/13.57kmph
18) 0.23km - 59(4:21/km) 148/152bpm 13cal 13.82/14.28kmph
19) 0.18km - 1:00(5:38/km) 147/152bpm 13cal 10.65/14.24kmph
20) 0.23km - 1:00(4:20/km) 151/155bpm 14cal 13.83/15.28kmph
21) 0.64km - 3:30(5:26/km) 145/155bpm 44cal 11.04/14.01kmph
22) 0.28km - 1:31(5:31/km) 148/151bpm 21cal 10.89/11.79kmph
2:04 1:00 4:57 6 56 5:18 3:43 59 4:41 2:36 4:51 4:53 4:57 4:47 1:00 1:13 2:02 59 1:00 1:00 3:30 1:31
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:58 |
120 78-133 |
955 |
172 120-182 |
3/4 |
0.50 |
4:25 |
2:25 |
9:41 |
117 91-137 |
1134 |
152 120-178 |
2/4 |
0.75 |
6:25 |
2:00 |
7:59 |
133 123-137 |
1062 |
171 168-172 |
2/4 |
1.00 |
8:47 |
2:22 |
9:29 |
128 102-135 |
1214 |
157 120-176 |
4/3 |
1.25 |
11:00 |
2:13 |
8:54 |
125 99-141 |
1112 |
165 118-176 |
10/2 |
1.50 |
13:11 |
2:10 |
8:41 |
137 128-141 |
1190 |
171 168-176 |
12/1 |
1.75 |
15:13 |
2:03 |
8:10 |
142 138-146 |
1160 |
171 168-172 |
7/1 |
2.00 |
17:16 |
2:03 |
8:10 |
139 137-142 |
1136 |
172 170-180 |
6/7 |
2.25 |
19:42 |
2:26 |
9:45 |
124 100-141 |
1210 |
153 120-178 |
0/8 |
2.50 |
21:26 |
1:44 |
6:58 |
140 129-144 |
975 |
172 168-182 |
0/8 |
2.75 |
23:39 |
2:13 +15
|
8:50 |
138 127-142 |
1219 |
175 170-176 |
0/3 |
3.00 |
25:39 |
2:00 |
7:58 |
141 132-145 |
1124 |
173 170-176 |
9/0 |
3.25 |
27:40 |
2:01 |
8:05 |
142 139-145 |
1147 |
171 168-176 |
6/5 |
3.50 |
29:42 |
2:02 |
8:08 |
140 132-144 |
1138 |
172 170-174 |
7/6 |
3.75 |
31:35 |
1:53 |
7:34 |
139 136-141 |
1051 |
172 170-174 |
3/7 |
4.00 |
33:41 |
2:06 |
8:24 |
137 134-141 |
1151 |
170 168-172 |
13/18 |
4.25 |
35:34 |
1:53 |
7:31 |
136 130-140 |
1023 |
169 166-172 |
4/18 |
4.50 |
37:27 |
1:53 |
7:33 |
141 135-146 |
1065 |
170 168-174 |
3/4 |
4.75 |
39:25 |
1:58 |
7:50 |
144 143-146 |
1129 |
170 168-172 |
3/2 |
5.00 |
41:29 |
2:04 |
8:15 |
145 142-147 |
1195 |
170 126-180 |
3/3 |
5.25 |
43:23 |
1:55 |
7:39 |
147 143-151 |
1125 |
171 170-174 |
6/4 |
5.50 |
45:21 |
1:58 |
7:52 |
149 147-151 |
1172 |
171 170-172 |
3/2 |
5.75 |
47:36 |
2:14 |
8:57 |
148 128-153 |
1325 |
158 116-174 |
8/4 |
6.00 |
49:52 |
2:16 |
9:05 |
133 114-147 |
1209 |
154 118-174 |
4/3 |
6.25 |
51:49 |
1:58 |
7:50 |
148 143-152 |
1160 |
168 136-178 |
4/1 |
6.50 |
53:50 |
2:00 |
8:01 |
150 145-155 |
1203 |
167 150-172 |
4/3 |
6.75 |
55:56 |
2:06 |
8:24 |
143 137-148 |
1202 |
168 152-174 |
3/2 |
7.00 |
58:14 |
2:18 |
9:12 |
147 141-151 |
1351 |
169 160-172 |
15/5 |
7.01 |
58:19 |
5 |
7:43 |
141 140-141 |
1089 |
171 170-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
170 |
6.7 |
53:43 |
8:01 |
Walk |
7.4 |
121 |
0.3 |
4:21 |
15:45 |
Pause |
0.4 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:53 |
47.94% |
More |
800m |
3:37 |
7:16 |
53.15% |
More |
1km |
4:39 |
7:30 |
53.78% |
More |
Mile |
7:43 |
7:43 |
55.17% |
More |
5k |
24:28 |
7:52 |
59.24% |
More |
5 miles |
40:37 |
8:07 |
58.08% |
More |
10k |
51:03 |
8:13 |
57.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
63.58 |
5km |
23:34 |
7:35 |
61.50 |
5M |
39:56 |
7:59 |
59.08 |
10km |
50:48 |
8:11 |
57.99 |
10M |
1:26:05 |
8:37 |
56.56 |
Half |
1:56:07 |
8:52 |
55.05 |
20M |
3:05:35 |
9:17 |
54.58 |
Mara |
4:10:20 |
9:33 |
53.95 |
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