- Amazing
- rain
-
Time
45:23
-
Miles
5.07
-
Min/mi
8:57
-
Pacing
85%
-
WAVA
62.23
-
Stride(cm)
101
-
Cals
442
-
Cadence
178
-
BPM
147
-
%MHR
79.5
-
B/mi
1316
-
Asc(m)
88
-
Hillscore
2
-
Surface
Road
Notes & Comments
7 comments
Mile warm up, 3 x tempo miles, mile cool down. Was slightly dreading this - but it was rainy fun! Felt pretty good for the middle 3 miles, and especially pleased with the final one which includes the up and over the railway bridge. Not a bad finishing kick. Heart rate suggests I had more to give... but really happy with this run.
Split Summary
===
1) 1m - 10:02(10:02/m) 132/142bpm 86cal 5.98/6.78mph
2) 1m - 8:13(8:13/m) 151/155bpm 84cal 7.31/7.62mph
3) 1m - 8:02(8:02/m) 156/158bpm 84cal 7.46/8.01mph
4) 1m - 8:12(8:12/m) 160/165bpm 88cal 7.31/7.95mph
5) 1m - 10:11(10:11/m) 147/165bpm 94cal 5.89/7.97mph
6) 0.07m - 42(10:23/m) 148/149bpm 6cal 5.78/6.28mph
10:02 8:13 8:02 8:12 10:11 42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:40 |
2:40 |
10:39 |
112 72-128 |
1193 |
171 118-180 |
2/11 |
0.50 |
5:21 |
2:41 |
10:45 |
134 127-140 |
1442 |
175 172-176 |
13/0 |
0.75 |
7:41 |
2:20 |
9:19 |
137 135-140 |
1277 |
178 174-182 |
5/5 |
1.00 |
10:02 |
2:21 |
9:23 |
140 136-142 |
1314 |
176 174-180 |
5/3 |
1.25 |
12:04 |
2:02 |
8:09 |
147 142-151 |
1198 |
181 178-182 |
2/5 |
1.50 |
14:06 |
2:02 |
8:08 |
151 149-153 |
1229 |
183 180-186 |
3/2 |
1.75 |
16:08 |
2:02 |
8:06 |
152 150-154 |
1232 |
184 182-188 |
1/4 |
2.00 |
18:15 |
2:07 |
8:28 |
153 151-155 |
1294 |
183 182-184 |
5/0 |
2.25 |
20:19 |
2:04 |
8:16 |
155 153-156 |
1282 |
185 182-188 |
4/4 |
2.50 |
22:15 |
1:57 |
7:47 |
156 154-157 |
1213 |
186 184-188 |
3/4 |
2.75 |
24:14 |
1:59 |
7:55 |
156 155-157 |
1234 |
185 184-188 |
0/6 |
3.00 |
26:17 |
2:03 |
8:12 |
156 153-158 |
1280 |
185 184-188 |
2/2 |
3.25 |
28:23 |
2:06 |
8:23 |
159 157-160 |
1333 |
185 182-186 |
4/1 |
3.50 |
30:33 |
2:11 |
8:42 |
159 157-161 |
1384 |
185 182-188 |
7/2 |
3.75 |
32:35 |
2:02 |
8:09 |
161 160-162 |
1311 |
185 182-188 |
6/4 |
4.00 |
34:29 |
1:54 |
7:36 |
162 161-165 |
1231 |
186 182-190 |
3/3 |
4.25 |
37:31 |
3:02 |
12:08 |
146 139-165 |
1771 |
150 110-184 |
1/6 |
4.50 |
39:48 |
2:17 |
9:08 |
145 142-146 |
1325 |
172 170-174 |
3/11 |
4.75 |
42:15 |
2:26 |
9:45 |
148 145-152 |
1443 |
173 170-176 |
11/4 |
5.00 |
44:40 |
2:25 |
9:42 |
149 147-152 |
1445 |
172 164-176 |
1/4 |
5.07 |
45:23 |
43 |
10:30 |
148 147-148 |
1554 |
169 166-172 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
52.81% |
More |
800m |
3:53 |
7:48 |
56.77% |
More |
1km |
4:53 |
7:51 |
58.72% |
More |
Mile |
8:01 |
8:01 |
60.89% |
More |
5k |
25:24 |
8:11 |
67.10% |
More |
5 miles |
44:37 |
8:55 |
62.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
63.90 |
5km |
26:30 |
8:32 |
64.31 |
5M |
44:42 |
8:56 |
62.27 |
10km |
56:45 |
9:08 |
61.43 |
10M |
1:35:43 |
9:34 |
60.06 |
Half |
2:08:47 |
9:50 |
58.34 |
20M |
3:25:01 |
10:15 |
57.73 |
Mara |
4:35:50 |
10:32 |
56.87 |
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Looks a good run!
Thanks - it was
You're doing great. Another good run AL
Gosh! Well done xx
😀
Good running
Great and well run