Tue 8th Sep 2020 at 1:00pm by EvilPixie
Run > Long Run
-
Time
1:57:13
-
Miles
6.55
-
Min/mi
17:54
-
Pacing
78%
-
WAVA
29.41
-
Stride(cm)
66
-
Cals
745
-
Cadence
136
-
BPM
143
-
%MHR
71.3
-
B/mi
2551
-
Asc(m)
195
-
Hillscore
5
-
Surface
Road
Notes & Comments
8 comments
Run walk strip off stupidly hit for September!
Split Summary
===
1) 1m - 15:55(15:55/m) 136/166bpm 111cal 3.77/4.84mph
2) 1m - 17:12(17:12/m) 151/173bpm 118cal 3.49/4.28mph
3) 1m - 17:09(17:09/m) 161/181bpm 114cal 3.5/4.3mph
4) 1m - 18:24(18:24/m) 146/169bpm 114cal 3.26/4.05mph
5) 1m - 18:29(18:29/m) 144/166bpm 109cal 3.25/4.63mph
6) 1m - 18:37(18:37/m) 136/157bpm 110cal 3.22/4.01mph
7) 0.55m - 11:27(20:49/m) 120/145bpm 69cal 2.88/3.8mph
15:55 17:12 17:09 18:24 18:29 18:37 11:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:33 |
4:33 |
18:10 |
103 96-134 |
1872 |
127 102-164 |
6/2 |
0.50 |
8:02 |
3:30 |
13:59 |
148 137-156 |
2070 |
161 158-164 |
1/11 |
0.75 |
11:53 |
3:51 |
15:24 |
155 138-166 |
2387 |
151 120-162 |
5/13 |
1.00 |
15:58 |
4:04 |
16:18 |
146 125-161 |
2379 |
141 112-164 |
3/1 |
1.25 |
20:23 |
4:25 |
17:39 |
147 132-160 |
2595 |
146 114-164 |
2/2 |
1.50 |
24:23 |
4:01 |
16:03 |
155 139-163 |
2486 |
145 80-162 |
3/9 |
1.75 |
28:40 |
4:16 |
17:06 |
149 126-167 |
2548 |
148 80-162 |
13/6 |
2.00 |
33:11 |
4:31 |
18:04 |
151 126-173 |
2728 |
134 106-160 |
10/4 |
2.25 |
37:17 |
4:06 |
16:25 |
171 155-181 |
2806 |
143 38-158 |
4/7 |
2.50 |
41:31 |
4:14 |
16:55 |
164 143-173 |
2775 |
149 112-160 |
7/10 |
2.75 |
45:42 |
4:12 |
16:47 |
158 140-172 |
2651 |
134 108-158 |
13/9 |
3.00 |
50:16 |
4:33 |
18:14 |
154 134-166 |
2807 |
133 98-158 |
8/6 |
3.25 |
54:30 |
4:15 |
16:58 |
156 142-166 |
2647 |
143 110-158 |
2/2 |
3.50 |
58:54 |
4:23 |
17:34 |
147 129-168 |
2582 |
137 114-160 |
8/8 |
3.75 |
1:03:57 |
5:03 |
20:11 |
143 124-167 |
2887 |
125 106-158 |
13/17 |
4.00 |
1:08:44 |
4:48 |
19:11 |
136 114-162 |
2608 |
126 106-240 |
6/11 |
4.25 |
1:13:14 |
4:30 |
18:00 |
144 121-165 |
2592 |
137 108-156 |
21/19 |
4.50 |
1:18:03 |
4:48 |
19:13 |
143 114-164 |
2749 |
132 104-154 |
7/7 |
4.75 |
1:22:24 |
4:22 |
17:26 |
146 121-162 |
2546 |
138 110-156 |
6/10 |
5.00 |
1:27:13 |
4:49 |
19:15 |
141 122-159 |
2713 |
133 110-156 |
8/5 |
5.25 |
1:31:35 |
4:22 |
17:30 |
137 120-155 |
2397 |
134 114-160 |
3/3 |
5.50 |
1:38:11 |
6:36 +1:57
|
26:23 |
134 108-151 |
3534 |
134 112-158 |
2/3 |
5.75 |
1:43:12 |
5:01 |
20:03 |
135 112-149 |
2706 |
138 98-156 |
12/6 |
6.00 |
1:47:45 |
4:34 |
18:15 |
135 121-149 |
2463 |
135 108-160 |
6/9 |
6.25 |
1:52:44 |
4:58 |
19:53 |
125 105-145 |
2485 |
126 98-156 |
6/1 |
6.50 |
1:58:21 |
5:37 |
22:30 |
113 100-139 |
2542 |
113 88-154 |
14/0 |
6.55 |
1:59:10 |
49 |
17:15 |
136 134-140 |
2347 |
153 150-156 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
50.6 |
156 |
3.8 |
59:20 |
16:13 |
Walk |
47.5 |
114 |
2.8 |
57:35 |
20:49 |
Still |
0.2 |
- |
- |
18 |
- |
Pause |
1.6 |
- |
- |
1:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:25 |
13:44 |
27.56% |
More |
800m |
7:12 |
14:29 |
28.68% |
More |
1km |
9:17 |
14:56 |
28.95% |
More |
Mile |
15:23 |
15:23 |
29.71% |
More |
5k |
51:43 |
16:39 |
30.88% |
More |
5 miles |
1:26:55 |
17:23 |
29.98% |
More |
10k |
1:51:58 |
18:01 |
29.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:52 |
13:52 |
32.96 |
5km |
50:14 |
16:10 |
31.79 |
5M |
1:26:15 |
17:15 |
30.21 |
10km |
1:50:24 |
17:46 |
29.55 |
10M |
3:09:33 |
18:57 |
28.32 |
Half |
4:17:36 |
19:40 |
27.20 |
20M |
6:56:34 |
20:50 |
26.42 |
Mara |
9:26:07 |
21:36 |
25.72 |
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Well done
1/4 of the distance and lessons learned. Never got into the groove today mind
Gives you a measure of how much work you have to do to be confident of being able to fit a marathon into the gap between your likely bike leg finish and the overall time limit, so a very useful session to be doing at this stage.
I figured that a totally undertrained marathon won’t be hugely different to knackered after 112m on the bike
You're not going to be knackered after the bike leg because you're going to have done the training that will allow you to get off the bike in good condition, and you're going to be prepared to do a decent marathon rather than a grim death march.
Yes sorry that was what I meant!
😁👍