Tue 29th Dec 2020 at 8:00pm by Groundhog
Run > Tempo
- cold
-
Time
59:07
-
Miles
6.30
-
Min/mi
9:23
-
Pacing
79%
-
WAVA
52.79
-
Stride(cm)
102
-
Cals
692
-
Cadence
169
-
BPM
140
-
%MHR
75
-
B/mi
1316
-
Asc(m)
120
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:21(10:21/m) 122/139bpm 102cal 5.8/6.1mph
2) 1m - 9:33(9:33/m) 135/146bpm 108cal 6.29/6.66mph
3) 1m - 9:34(9:34/m) 138/147bpm 106cal 6.28/6.82mph
4) 1m - 9:03(9:03/m) 146/152bpm 111cal 6.63/6.85mph
5) 1m - 9:03(9:03/m) 149/159bpm 114cal 6.63/6.87mph
6) 1m - 8:53(8:53/m) 151/158bpm 114cal 6.76/7.18mph
7) 0.3m - 2:41(8:56/m) 160/173bpm 37cal 6.72/6.87mph
10:21 9:33 9:34 9:03 9:03 8:53 2:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:44 |
2:44 |
10:56 |
111 81-129 |
1213 |
158 120-168 |
5/16 |
0.50 |
5:17 |
2:33 |
10:10 |
120 111-128 |
1221 |
166 164-170 |
1/15 |
0.75 |
7:52 |
2:35 |
10:20 |
131 123-139 |
1354 |
167 162-170 |
9/6 |
1.00 |
10:21 |
2:29 |
9:57 |
124 116-135 |
1233 |
167 164-170 |
2/15 |
1.25 |
12:46 |
2:26 |
9:42 |
131 128-133 |
1272 |
169 166-172 |
1/7 |
1.50 |
15:11 |
2:25 |
9:40 |
134 129-138 |
1294 |
170 168-172 |
3/4 |
1.75 |
17:34 |
2:23 |
9:33 |
137 131-142 |
1308 |
169 168-172 |
5/5 |
2.00 |
19:53 |
2:19 |
9:16 |
142 138-146 |
1315 |
170 168-172 |
6/4 |
2.25 |
22:15 |
2:21 |
9:26 |
139 136-144 |
1311 |
168 166-170 |
2/4 |
2.50 |
24:56 |
2:41 +15
|
10:46 |
136 125-143 |
1464 |
164 120-170 |
5/4 |
2.75 |
27:19 |
2:23 |
9:32 |
143 141-146 |
1362 |
170 164-172 |
6/5 |
3.00 |
30:45 |
3:26 +1:02
|
13:42 |
136 115-146 |
1864 |
166 116-172 |
4/2 |
3.25 |
33:04 |
2:19 |
9:17 |
145 142-147 |
1347 |
170 168-172 |
4/2 |
3.50 |
35:19 |
2:15 |
8:59 |
144 140-147 |
1293 |
171 168-172 |
1/5 |
3.75 |
37:36 |
2:17 |
9:07 |
146 143-148 |
1332 |
171 168-172 |
3/2 |
4.00 |
39:49 |
2:13 |
8:52 |
148 146-152 |
1312 |
172 172-174 |
3/3 |
4.25 |
42:02 |
2:13 |
8:52 |
148 144-150 |
1312 |
171 168-174 |
3/3 |
4.50 |
44:16 |
2:14 |
8:57 |
148 145-150 |
1324 |
172 170-172 |
4/2 |
4.75 |
46:34 |
2:18 |
9:13 |
149 146-151 |
1372 |
171 168-172 |
6/2 |
5.00 |
48:52 |
2:18 |
9:12 |
151 148-159 |
1390 |
172 170-174 |
5/2 |
5.25 |
51:12 |
2:20 |
9:18 |
152 148-157 |
1415 |
171 166-172 |
6/3 |
5.50 |
53:20 |
2:09 |
8:34 |
151 148-154 |
1295 |
171 168-172 |
2/9 |
5.75 |
55:30 |
2:10 |
8:40 |
150 146-155 |
1299 |
171 164-174 |
4/6 |
6.00 |
57:45 |
2:15 |
8:58 |
152 142-158 |
1364 |
172 168-174 |
9/2 |
6.25 |
1:00:00 |
2:15 |
9:01 |
162 145-173 |
1460 |
172 168-176 |
15/1 |
6.30 |
1:00:26 |
26 |
8:46 |
156 155-158 |
1367 |
172 170-174 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
169 |
6.3 |
58:42 |
9:31 |
Walk |
1.1 |
119 |
0 |
42 |
35:29 |
Pause |
1.7 |
- |
- |
1:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
40.06% |
More |
800m |
4:17 |
8:36 |
46.87% |
More |
1km |
5:21 |
8:36 |
48.88% |
More |
Mile |
8:46 |
8:46 |
50.58% |
More |
5k |
27:54 |
8:59 |
54.10% |
More |
5 miles |
47:11 |
9:26 |
52.15% |
More |
10k |
59:26 |
9:34 |
51.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
66.31 |
5km |
25:36 |
8:14 |
58.94 |
5M |
44:58 |
9:00 |
54.72 |
10km |
58:10 |
9:22 |
52.86 |
10M |
1:42:10 |
10:13 |
49.78 |
Half |
2:20:40 |
10:44 |
47.49 |
20M |
3:52:10 |
11:37 |
45.60 |
Mara |
5:19:38 |
12:12 |
44.16 |
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That looks good
Thanks. Running after dinner felt a bit heavy to start with but eventually felt good enough to pick up the pace