Sun 3rd Jan 2021 at 9:00am by Penky69
Run > General
-
Time
1:28:17
-
Miles
8.32
-
Min/mi
10:37
-
Pacing
93%
-
WAVA
52.50
-
Stride(cm)
89
-
Cals
788
-
Cadence
170
-
BPM
159
-
%MHR
93.2
-
B/mi
1690
-
Asc(m)
115
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 11:03(11:03/m) 153/165bpm 96cal 5.43/6.91mph
2) 1m - 10:29(10:29/m) 163/174bpm 97cal 5.72/5.95mph
3) 1m - 10:32(10:32/m) 161/177bpm 96cal 5.7/5.87mph
4) 1m - 10:41(10:41/m) 160/165bpm 96cal 5.61/6.2mph
5) 1m - 10:47(10:47/m) 157/163bpm 93cal 5.56/6.1mph
6) 1m - 10:41(10:41/m) 160/169bpm 95cal 5.61/6.37mph
7) 1m - 10:27(10:27/m) 161/168bpm 92cal 5.74/6.35mph
8) 1m - 10:19(10:19/m) 163/179bpm 93cal 5.81/6.16mph
9) 0.32m - 3:17(10:13/m) 165/169bpm 30cal 5.87/6.01mph
11:03 10:29 10:32 10:41 10:47 10:41 10:27 10:19 3:17
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 |
133 91-155 |
1453 |
177 112-188 |
6/4 |
0.50 |
5:26 |
2:42 |
10:49 |
155 149-162 |
1676 |
172 170-176 |
8/8 |
0.75 |
8:05 |
2:39 |
10:35 |
160 156-162 |
1694 |
170 168-174 |
5/4 |
1.00 |
11:03 |
2:59 |
11:54 |
159 154-165 |
1892 |
169 164-172 |
2/4 |
1.25 |
13:42 |
2:39 |
10:35 |
164 155-171 |
1736 |
169 168-174 |
4/1 |
1.50 |
16:20 |
2:37 |
10:30 |
167 161-174 |
1752 |
171 170-172 |
2/2 |
1.75 |
18:57 |
2:38 |
10:31 |
161 159-163 |
1693 |
170 166-174 |
2/2 |
2.00 |
21:34 |
2:36 |
10:25 |
161 158-164 |
1676 |
170 166-174 |
3/4 |
2.25 |
24:14 |
2:41 |
10:43 |
159 155-164 |
1704 |
170 166-174 |
4/2 |
2.50 |
26:53 |
2:39 |
10:34 |
161 159-164 |
1702 |
169 164-172 |
1/2 |
2.75 |
29:31 |
2:38 |
10:32 |
164 157-177 |
1728 |
169 164-172 |
2/2 |
3.00 |
32:06 |
2:35 |
10:19 |
162 159-167 |
1672 |
168 166-170 |
1/1 |
3.25 |
34:46 |
2:40 |
10:39 |
161 158-165 |
1715 |
169 166-172 |
2/1 |
3.50 |
37:24 |
2:39 |
10:34 |
161 158-163 |
1701 |
169 166-172 |
3/3 |
3.75 |
40:09 |
2:44 |
10:58 |
161 158-163 |
1765 |
171 168-172 |
3/2 |
4.00 |
42:46 |
2:38 |
10:31 |
158 154-161 |
1661 |
170 158-174 |
2/3 |
4.25 |
45:37 |
2:51 |
11:23 |
158 155-161 |
1798 |
167 164-172 |
9/10 |
4.50 |
48:13 |
2:36 |
10:26 |
160 157-163 |
1669 |
170 166-172 |
2/2 |
4.75 |
51:09 |
2:56 +15
|
11:43 |
154 146-163 |
1805 |
166 118-174 |
2/3 |
5.00 |
53:49 |
2:40 |
10:40 |
157 155-160 |
1676 |
172 168-174 |
1/1 |
5.25 |
56:30 |
2:41 |
10:42 |
160 157-163 |
1713 |
173 170-174 |
4/1 |
5.50 |
59:18 |
2:48 |
11:14 |
159 156-161 |
1786 |
173 170-176 |
5/3 |
5.75 |
1:02:02 |
2:44 |
10:56 |
163 159-168 |
1782 |
168 164-172 |
6/4 |
6.00 |
1:04:30 |
2:27 |
9:50 |
159 155-165 |
1563 |
168 164-170 |
2/3 |
6.25 |
1:07:02 |
2:33 |
10:11 |
160 158-162 |
1630 |
172 168-174 |
2/1 |
6.50 |
1:09:44 |
2:42 |
10:46 |
161 158-167 |
1734 |
172 164-176 |
4/2 |
6.75 |
1:12:28 |
2:44 +6
|
10:56 |
163 156-168 |
1781 |
169 164-172 |
8/8 |
7.00 |
1:15:03 |
2:36 |
10:22 |
160 155-165 |
1659 |
171 168-174 |
3/4 |
7.25 |
1:17:39 |
2:35 |
10:21 |
163 160-165 |
1687 |
172 166-176 |
3/2 |
7.50 |
1:20:16 |
2:38 |
10:30 |
162 159-165 |
1701 |
171 164-174 |
3/3 |
7.75 |
1:22:53 |
2:37 |
10:29 |
163 158-169 |
1709 |
169 166-174 |
3/6 |
8.00 |
1:25:24 |
2:30 |
10:02 |
166 160-179 |
1665 |
169 166-172 |
4/4 |
8.25 |
1:27:56 |
2:32 |
10:08 |
165 163-167 |
1671 |
171 168-172 |
2/2 |
8.32 |
1:28:39 |
43 |
10:20 |
165 163-168 |
1704 |
169 164-172 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
170 |
8.3 |
1:28:13 |
10:37 |
Walk |
0.4 |
116 |
0 |
20 |
52:11 |
Pause |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:41 |
40.62% |
More |
800m |
4:57 |
9:57 |
43.36% |
More |
1km |
6:15 |
10:04 |
44.67% |
More |
Mile |
10:14 |
10:14 |
46.60% |
More |
5k |
32:31 |
10:28 |
51.26% |
More |
5 miles |
53:05 |
10:37 |
51.25% |
More |
10k |
1:05:58 |
10:37 |
51.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
51.02 |
5km |
31:04 |
10:00 |
53.65 |
5M |
51:28 |
10:18 |
52.86 |
10km |
1:04:47 |
10:26 |
52.59 |
10M |
1:47:17 |
10:44 |
52.34 |
Half |
2:22:51 |
10:54 |
51.34 |
20M |
3:43:41 |
11:11 |
51.61 |
Mara |
4:57:49 |
11:22 |
51.34 |
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I like this loop! Good to see you doing long distances again
It’s a good route. I confess to being slightly lazy by running straight home rather than back to Werry centre with EO first 😉