Running > General

21st Dec 2020 at 6am by MarkyMarkMark (3M)

  • 43:52
    Time
  • 5.01
    Miles
  • 8:45
    Min/mi
  • 59.32
    WAVA
  • 620
    Cals
  • 164
    Cadence
  • 140
    bpm
  • Road
    Surface

 

Notes & Comments

5 comments
9:30 8:51 8:35 8:29 8:21 6
Mine definitely wouldn't agree to work together at the moment.
:-( Still rough?
Feel drained now.
:-( :-( Rest is supposed to be the best recovery, and you're still 90+ miles up on me!
I'm resting plenty but feel more drained. I finish work Wednesday and have 4 days off. I hope to manage 9 miles before the end of the year to get to 1500 however whether I do or don't it's my 2nd highest mileage anyway.
I do intend resting up certainly for a while longer.
Stay safe.

Map

Pin Map

Pace

2% 2% 9% 11% 39% 36%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 2:30 2:30 +12 0.25 9:58 113 76-129 1127 162 102-168 3/3
2 4:54 2:24 0.50 9:37 130 125-133 1249 165 158-168 2/3
3 7:12 2:18 0.75 9:12 134 131-135 1232 168 166-170 4/2
4 9:31 2:19 1.00 9:17 134 131-137 1244 166 162-170 5/3
5 11:52 2:21 +15 1.25 9:22 139 129-145 1303 164 88-172 8/2
6 14:03 2:12 1.50 8:48 137 134-142 1205 163 158-168 2/6
7 16:11 2:08 +27 1.75 8:32 135 130-143 1151 161 106-168 4/5
8 18:21 2:09 2.00 8:37 143 139-147 1232 163 160-166 3/3
9 20:30 2:09 +47 2.25 8:37 136 124-146 1171 158 102-166 3/3
10 22:43 2:13 +41 2.50 8:53 145 132-148 1288 163 100-168 5/5
11 24:51 2:08 2.75 8:31 141 135-144 1200 164 162-170 3/3
12 26:56 2:05 3.00 8:21 150 145-153 1252 167 162-170 3/3
13 29:03 2:07 +1:21 3.25 8:30 138 125-152 1172 164 108-182 3/3
14 31:12 2:09 3.50 8:37 145 136-148 1249 168 166-170 2/2
15 33:19 2:06 +1:00 3.75 8:24 144 123-150 1210 166 108-170 4/6
16 35:25 2:07 4.00 8:27 150 135-156 1267 169 164-172 8/3
17 37:33 2:07 +51 4.25 8:29 146 132-156 1239 164 154-170 5/3
18 39:40 2:07 +32 4.50 8:30 144 135-150 1224 164 162-168 2/3
19 41:48 2:08 4.75 8:31 148 144-151 1261 166 162-170 2/6
20 43:47 1:59 5.00 7:57 150 144-156 1191 169 166-174 3/5
21 43:53 6 5.01 9:14 155 155-155 1430 170 170-170 0/0

Heart

11% 79% 10%
140bpm (156 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 77m, Desc 77m, Range 11m
Elevation Graph
Grade Bands

Cadence

164 (182 max)
Cadence Chart
Cadence Bands

Kit

  • Garmin 45
    New at 2 November 2019
  • Fetch Avoid Everyone Tee
     
  • Asics Gel Pulse 10 (blue & silver)
     
  • LEDLesner Head Torch
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:59 7:57 44.29% 30.7 More
800m 4:05 8:14 51.01% 31.4 More
1km 5:10 8:19 50.52% 31.8 More
Mile 8:54 8:54 51.34% 31.0 More
5k 30:37 9:51 51.73% 30.1 More
5 miles 49:51 9:58 52.11% 30.6 More

Predictions

Best WAVA 59.91%
Dist Time Per Mile WAVA
1M 7:57 7:57 57.52
5km 26:26 8:30 59.91
5M 43:46 8:45 59.36
10km 55:07 8:52 58.97
10M 1:31:16 9:08 58.47
Half 2:01:31 9:17 57.72
20M 3:10:17 9:31 58.13
Mara 4:13:20 9:40 58.75

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.56
11.1%
8:55
NW
0.58
11.5%
10:10
N
0.79
15.8%
10:23
NE
0.54
10.9%
10:14
W
0.76
15.3%
10:42
E
1.06
21.2%
8:43
SW
0.36
7.1%
12:40
S
0.36
7.2%
9:29
SE

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