Wed 30th Dec 2020 at 3:00pm by GregP
Run > General
- Amazing
- cold
-
Time
15:29
-
Miles
1.27
-
Min/mi
12:11
-
Pacing
85%
-
WAVA
38.28
-
Stride(cm)
82
-
Cals
145
-
Cadence
161
-
BPM
131
-
%MHR
70.5
-
B/mi
1599
-
Asc(m)
28
-
Surface
Road
Notes & Comments
7 comments
After work, before yoga
===
Split Summary
===
1) 1m - 12:11(12:11/m) 131/145bpm 115cal 4.93/6.85mph
2) 0.27m - 3:19(12:15/m) 136/148bpm 30cal 4.89/6.2mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
47 |
47 |
12:34 |
111 79-132 |
1394 |
156 90-210 |
2/0 |
0.13 |
1:43 |
56 |
14:57 |
130 126-135 |
1943 |
148 108-176 |
1/1 |
0.19 |
2:20 |
37 |
9:57 |
137 134-140 |
1363 |
176 174-178 |
1/1 |
0.25 |
2:56 |
36 |
9:36 |
138 136-142 |
1326 |
178 178-180 |
0/3 |
0.31 |
3:43 |
46 |
12:18 |
135 131-137 |
1659 |
156 122-178 |
0/2 |
0.38 |
4:20 |
38 |
10:00 |
136 132-139 |
1360 |
172 168-176 |
0/2 |
0.44 |
5:00 |
40 |
10:37 |
137 135-140 |
1454 |
174 172-176 |
1/2 |
0.50 |
5:54 |
54 |
14:22 |
133 126-140 |
1910 |
149 114-178 |
2/1 |
0.56 |
6:33 |
39 |
10:21 |
142 137-145 |
1469 |
175 172-176 |
2/1 |
0.63 |
7:24 |
51 |
13:36 |
139 133-144 |
1891 |
155 120-178 |
1/0 |
0.69 |
8:00 |
36 |
9:36 |
134 130-136 |
1286 |
177 176-178 |
1/1 |
0.75 |
8:47 |
48 |
12:45 |
130 124-134 |
1658 |
164 122-178 |
0/1 |
0.81 |
9:34 |
47 |
12:31 |
130 122-135 |
1626 |
160 122-176 |
2/1 |
0.88 |
10:25 |
51 |
13:32 |
120 112-125 |
1623 |
160 114-176 |
3/1 |
0.94 |
11:23 |
58 |
15:23 |
126 120-131 |
1938 |
154 120-172 |
2/1 |
1.00 |
12:10 |
47 |
12:32 |
133 131-134 |
1668 |
153 120-176 |
2/1 |
1.06 |
13:06 |
56 |
14:54 |
130 119-135 |
1937 |
146 120-178 |
2/0 |
1.13 |
13:52 |
46 |
12:18 |
129 117-140 |
1586 |
166 120-178 |
2/1 |
1.19 |
14:33 |
41 |
10:59 |
140 139-142 |
1537 |
174 174-176 |
1/2 |
1.25 |
15:17 |
44 |
11:41 |
145 141-148 |
1695 |
173 172-174 |
0/2 |
1.27 |
15:29 |
12 |
10:14 |
147 146-147 |
1504 |
174 174-174 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.4 |
174 |
1.1 |
11:49 |
10:52 |
Walk |
23.5 |
118 |
0.2 |
3:39 |
20:03 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:25 |
33.38% |
More |
800m |
5:36 |
11:16 |
36.68% |
More |
1km |
7:03 |
11:21 |
37.93% |
More |
Mile |
11:55 |
11:55 |
38.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:51 |
11:51 |
38.33 |
5km |
42:06 |
13:33 |
36.75 |
5M |
1:11:40 |
14:20 |
35.24 |
10km |
1:31:22 |
14:42 |
34.56 |
10M |
2:35:33 |
15:33 |
33.60 |
Half |
3:30:22 |
16:04 |
32.64 |
20M |
5:37:37 |
16:53 |
32.23 |
Mara |
7:36:36 |
17:26 |
31.78 |
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There are some speedy bits in there.
"Between the daily slog and the downward-facing dog."
Hmm. Not sure where I'm going with this at the moment. Apart from a half-hearted plan to do Cambridge Half next October I'm just doing 'a couple of miles' here and there more for my mental health as anything else. Nothing wrong with that, but I think I'm going to try and find some structure in the new year.
No real confidences that 'races' in the usual sense will happen much before Oct anyway, but an intermediate goal would be nice.
Oh very good GR. Very good indeed.
Jeff's plan for a half marathon is fairly coherent. You could do the 'get you round' one first, then the more intense one.
jeffgalloway.com
Thanks GR