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

Pace

19% 7% 15% 14% 31% 14%

Splits

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

Heart

154/172max
  • Show Beats/Mile

Elevation

Asc 169m, Range 75m, Flat prediction 1:08:59
Elevation Graph
Biggest Climbs (m) Min/mi
25 2.1% 10:50
24 2.7% 9:59
19 7.3% 11:09
16 6.1% 10:27
See your biggest climbs

Cadence

169 (242 max) Stride Length: 99cm Run: 92.4% Walk: 7.6%
Cadence Chart
Cadence Bands

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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