Fri 1st Jan 2021 at 8:00am by ascoey
Run > Tempo
- icy
- v cold
-
Time
28:46
-
Miles
3.23
-
Min/mi
8:54
-
Pacing
80%
-
WAVA
52.06
-
Stride(cm)
103
-
Cals
692
-
Cadence
175
-
BPM
162
-
%MHR
95.6
-
B/mi
1440
-
Asc(m)
38
-
Surface
Road
Notes & Comments
Part one of the NYD double! Ahh, remember the days...
A good reminder that it's useful to run with people faster than yourself.
Split Summary
===
1) 3.12m - 27:52(8:56/m) 162/193bpm 668cal 6.72/7.16mph
2) 0.11m - 54(8:15/m) 172/175bpm 24cal 7.28/7.14mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:55 |
122 99-144 |
1211 |
168 118-178 |
1/3 |
0.25 |
2:48 |
1:33 +6
|
12:26 |
165 149-179 |
2052 |
164 120-178 |
0/4 |
0.38 |
3:56 |
1:08 |
9:04 |
183 166-193 |
1659 |
175 170-184 |
1/1 |
0.50 |
5:02 |
1:06 |
8:47 |
183 175-191 |
1607 |
176 172-186 |
1/0 |
0.63 |
6:09 |
1:07 |
8:59 |
179 177-182 |
1608 |
178 172-186 |
1/1 |
0.75 |
7:16 |
1:07 |
8:55 |
182 178-190 |
1623 |
174 172-176 |
2/1 |
0.88 |
8:28 |
1:12 |
9:35 |
177 172-180 |
1696 |
176 170-180 |
1/1 |
1.00 |
9:35 |
1:07 |
8:58 |
179 173-182 |
1606 |
174 172-176 |
0/2 |
1.13 |
10:40 |
1:05 |
8:38 |
183 179-185 |
1579 |
176 172-182 |
1/1 |
1.25 |
11:44 |
1:04 |
8:33 |
179 176-183 |
1529 |
176 174-182 |
1/0 |
1.38 |
12:48 |
1:04 |
8:33 |
181 178-182 |
1547 |
176 174-180 |
0/1 |
1.50 |
13:52 |
1:04 |
8:34 |
178 177-179 |
1526 |
177 172-184 |
1/1 |
1.63 |
14:57 |
1:04 |
8:35 |
153 141-179 |
1315 |
176 172-180 |
2/1 |
1.75 |
16:03 |
1:06 |
8:48 |
143 140-145 |
1258 |
176 172-180 |
5/0 |
1.88 |
17:52 |
1:50 +40
|
14:36 |
136 120-146 |
1986 |
173 168-180 |
4/0 |
2.00 |
18:58 |
1:06 |
8:49 |
136 133-143 |
1199 |
175 172-182 |
0/3 |
2.13 |
20:03 |
1:04 |
8:36 |
140 134-144 |
1203 |
174 170-180 |
3/2 |
2.25 |
21:06 |
1:03 |
8:27 |
143 138-146 |
1209 |
180 172-188 |
1/3 |
2.38 |
22:09 |
1:03 |
8:26 |
144 138-148 |
1214 |
176 172-184 |
1/2 |
2.50 |
23:20 |
1:11 |
9:28 |
143 141-146 |
1353 |
174 172-176 |
0/1 |
2.63 |
24:24 |
1:04 |
8:33 |
140 136-146 |
1196 |
179 174-182 |
2/1 |
2.75 |
25:28 |
1:04 |
8:29 |
164 142-187 |
1391 |
178 174-188 |
1/1 |
2.88 |
26:32 |
1:04 |
8:30 |
182 177-188 |
1546 |
178 174-186 |
2/2 |
3.00 |
27:36 |
1:04 |
8:31 |
180 178-185 |
1534 |
177 172-186 |
3/0 |
3.13 |
28:39 |
1:04 |
8:30 |
177 172-183 |
1505 |
177 174-184 |
0/3 |
3.23 |
29:32 |
53 |
8:26 |
170 156-174 |
1433 |
174 172-182 |
0/3 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
39.17% |
More |
800m |
4:13 |
8:29 |
45.19% |
More |
1km |
5:16 |
8:28 |
47.19% |
More |
Mile |
8:36 |
8:36 |
49.12% |
More |
5k |
28:19 |
9:07 |
50.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
52.94 |
5km |
27:34 |
8:52 |
52.16 |
5M |
46:24 |
9:17 |
50.44 |
10km |
58:51 |
9:28 |
49.65 |
10M |
1:39:01 |
9:54 |
48.76 |
Half |
2:13:03 |
10:09 |
47.63 |
20M |
3:31:21 |
10:34 |
47.51 |
Mara |
4:43:58 |
10:50 |
47.15 |
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