Tue 29th Dec 2020 at 11:00am by Pegg
Run > General
- Good
- icy
-
Time
1:10:49
-
Miles
7.34
-
Min/mi
9:39
-
Pacing
43%
-
WAVA
53.83
-
Stride(cm)
99
-
Cals
602
-
Cadence
169
-
BPM
154
-
%MHR
67.6
-
B/mi
1481
-
Asc(m)
169
-
Hillscore
8
-
Surface
Mixed
Notes & Comments
The iciest run yet this winter. I cut down onto the railway trail thinking that would be less slippery than the road but even that was frozen in places and completely muddy in others so it was pretty slow along there too. Got out of the end onto the road and up hill again and it was much better underfoot.
Blue sky and sunshine put a smile on my face.
Paused at Tesco - it turns out my hydration pack wasn't built to carry 4 pints of milk and a pack of celery! The last km or slow wasn't too comfy!
Split Summary
===
1) 0.62m - 6:10(9:55/m) 141/154bpm 51cal 6.05/6.82mph
2) 0.62m - 6:52(11:04/m) 144/155bpm 57cal 5.42/6.45mph
3) 0.62m - 6:37(10:38/m) 153/161bpm 58cal 5.64/6.8mph
4) 0.62m - 6:38(10:41/m) 157/162bpm 61cal 5.61/6.51mph
5) 0.62m - 7:06(11:26/m) 153/166bpm 60cal 5.25/6.87mph
6) 0.62m - 6:43(10:49/m) 156/165bpm 57cal 5.55/6.68mph
7) 0.62m - 6:16(10:06/m) 153/162bpm 48cal 5.94/6.66mph
8) 0.62m - 5:48(9:20/m) 163/172bpm 51cal 6.43/7.31mph
9) 0.62m - 5:41(9:09/m) 166/174bpm 54cal 6.56/7.01mph
10) 0.62m - 5:42(9:11/m) 161/167bpm 51cal 6.53/6.91mph
11) 0.62m - 2:31(4:03/m) 150/164bpm 17cal 14.82/7.39mph
12) 0.51m - 4:44(9:18/m) 156/169bpm 37cal 6.45/6.91mph
6:10 6:52 6:37 6:38 7:06 6:43 6:16 5:48 5:41 5:42 2:31 4:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:31 |
2:31 |
10:03 |
126 71-147 |
1267 |
171 168-180 |
5/1 |
0.50 |
4:59 |
2:28 |
9:53 |
150 146-154 |
1484 |
172 166-174 |
5/1 |
0.75 |
7:27 |
2:28 |
9:50 |
149 145-155 |
1465 |
172 168-180 |
2/8 |
1.00 |
10:00 |
2:33 |
10:12 |
147 143-154 |
1500 |
170 164-174 |
6/2 |
1.25 |
13:05 |
3:06 |
12:22 |
139 127-153 |
1719 |
155 124-182 |
16/0 |
1.50 |
15:32 |
2:27 |
9:47 |
150 136-157 |
1466 |
171 168-176 |
4/2 |
1.75 |
18:32 |
3:00 |
12:01 |
154 145-158 |
1849 |
161 114-234 |
1/16 |
2.00 |
21:04 |
2:31 |
10:06 |
157 152-160 |
1585 |
169 156-172 |
8/4 |
2.25 |
23:40 |
2:36 |
10:24 |
156 152-159 |
1623 |
171 170-174 |
9/7 |
2.50 |
26:44 |
3:04 +18
|
12:17 |
157 147-162 |
1928 |
171 120-242 |
8/6 |
2.75 |
29:25 |
2:41 |
10:45 |
159 152-165 |
1709 |
172 168-176 |
9/12 |
3.00 |
33:19 |
3:54 +37
|
15:37 |
149 140-161 |
2327 |
141 84-174 |
16/3 |
3.25 |
35:47 |
2:28 |
9:51 |
153 146-161 |
1506 |
172 168-178 |
19/3 |
3.50 |
38:10 |
2:23 |
9:31 |
157 151-163 |
1495 |
171 170-172 |
6/3 |
3.75 |
41:14 |
3:04 |
12:15 |
154 142-165 |
1887 |
158 126-176 |
4/1 |
4.00 |
47:58 |
6:45 +4:01
|
26:59 |
151 122-161 |
4074 |
169 118-182 |
19/0 |
4.25 |
50:23 |
2:25 |
9:40 |
153 145-160 |
1479 |
174 172-178 |
2/3 |
4.50 |
52:44 |
2:21 |
9:24 |
158 155-160 |
1484 |
172 170-176 |
0/19 |
4.75 |
55:03 |
2:18 |
9:13 |
163 158-167 |
1502 |
174 170-176 |
2/3 |
5.00 |
57:23 |
2:20 |
9:20 |
166 161-172 |
1550 |
173 170-176 |
0/13 |
5.25 |
59:38 |
2:16 |
9:03 |
164 161-168 |
1484 |
172 170-176 |
0/15 |
5.50 |
1:01:56 |
2:17 |
9:10 |
167 163-172 |
1530 |
173 170-176 |
1/11 |
5.75 |
1:04:15 |
2:20 |
9:19 |
161 157-171 |
1499 |
170 168-172 |
2/5 |
6.00 |
1:06:31 |
2:15 |
9:01 |
161 153-167 |
1452 |
172 170-176 |
3/2 |
6.25 |
1:08:47 |
2:16 |
9:04 |
163 157-167 |
1477 |
173 168-176 |
3/3 |
6.50 |
1:13:08 |
4:22 +7:36
|
17:27 |
158 110-164 |
2757 |
172 164-174 |
2/8 |
6.75 |
1:17:30 |
4:22 |
17:27 |
110 110-110 |
1920 |
- |
4/3 |
7.00 |
1:20:05 |
2:35 |
10:20 |
139 109-153 |
1437 |
176 122-188 |
0/5 |
7.25 |
1:22:27 |
2:22 |
9:27 |
161 150-168 |
1522 |
174 170-178 |
3/2 |
7.34 |
1:23:21 |
54 |
9:40 |
157 154-161 |
1518 |
172 170-176 |
1/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
42.66% |
More |
800m |
4:24 |
8:51 |
46.11% |
More |
1km |
5:33 |
8:56 |
47.61% |
More |
Mile |
9:01 |
9:01 |
49.76% |
More |
5k |
33:53 |
10:54 |
46.26% |
More |
5 miles |
55:32 |
11:06 |
46.07% |
More |
10k |
1:08:10 |
10:58 |
46.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
52.37 |
5km |
28:28 |
9:10 |
55.07 |
5M |
47:09 |
9:26 |
54.26 |
10km |
59:21 |
9:33 |
53.97 |
10M |
1:38:17 |
9:50 |
53.59 |
Half |
2:10:52 |
9:59 |
52.50 |
20M |
3:24:55 |
10:15 |
52.63 |
Mara |
4:32:50 |
10:25 |
52.26 |
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