Running > General

4th Jan 2021 at 6am by MarkyMarkMark (3M)

  • 46:39
    Time
  • 5.08
    Miles
  • 9:11
    Min/mi
  • 56.61
    WAVA
  • 656
    Cals
  • 166
    Cadence
  • 141
    bpm
  • Road
    Surface

 

Notes & Comments

4 comments
9:32 9:02 8:55 9:04 9:24 43
Not much too slower except the last mile, the first one is your usual warm up mile.
Yep. It's the footpaths nearest to home which are most treacherous! I used the road where it was safe, and tried to stick to grass verges and the sheltered bits of hedgerows where I could... but nonetheless there were some Bambi moments!

How are you feeling now?
Personally fine but my right knee and left heel aren't right so more time off running 😟
:-(

Map

Pin Map

Pace

2% 9% 17% 33% 31% 7%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 2:25 2:25 0.25 9:42 119 84-136 1154 166 164-168 8/2
2 4:53 2:28 0.50 9:51 133 130-136 1311 165 162-168 5/4
3 7:12 2:19 0.75 9:16 138 136-140 1280 168 166-172 5/3
4 9:31 2:19 1.00 9:14 140 137-143 1293 168 164-172 4/5
5 11:42 2:12 +34 1.25 8:46 133 124-142 1166 169 162-172 1/6
6 14:02 2:20 1.50 9:20 137 135-139 1278 166 164-170 3/7
7 16:20 2:17 1.75 9:09 139 136-141 1272 167 164-168 5/2
8 18:32 2:12 2.00 8:48 145 141-150 1275 169 164-174 7/6
9 20:56 2:24 +32 2.25 9:37 141 129-149 1356 168 164-174 6/1
10 23:03 2:07 2.50 8:29 148 145-150 1254 168 164-174 1/4
11 25:17 2:14 2.75 8:55 147 146-148 1310 169 166-174 2/2
12 27:29 2:12 3.00 8:49 146 144-148 1286 170 168-174 2/3
13 29:46 2:18 +1:22 3.25 9:10 143 137-150 1311 159 102-174 4/5
14 31:56 2:10 3.50 8:40 143 140-149 1240 167 162-170 3/5
15 34:13 2:17 +24 3.75 9:08 145 138-149 1324 167 164-170 3/5
16 36:32 2:18 +26 4.00 9:13 147 143-149 1355 164 90-172 4/3
17 38:56 2:24 +55 4.25 9:37 146 139-156 1404 163 102-170 4/4
18 41:12 2:16 +24 4.50 9:05 141 132-148 1282 165 106-172 3/4
19 43:28 2:16 4.75 9:02 148 146-149 1338 167 166-172 2/2
20 45:56 2:28 +1:01 5.00 9:51 141 127-148 1388 166 162-174 5/5
21 46:39 43 5.08 8:59 147 146-148 1321 166 162-168 0/1

Heart

6% 93% 1%
141bpm (156 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 82m, Desc 82m, Range 13m
Elevation Graph
Grade Bands

Cadence

166 (174 max)
Cadence Chart
Cadence Bands

Kit

  • Garmin 45
    New at 2 November 2019
  • Asics Gel Pulse 10 (blue & silver)
     
  • LEDLesner Head Torch
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:06 8:26 41.81% 28.7 More
800m 4:19 8:41 48.37% 29.5 More
1km 5:24 8:41 48.33% 30.2 More
Mile 8:59 8:59 50.92% 30.7 More
5k 30:06 9:41 52.60% 30.7 More
5 miles 51:31 10:18 50.43% 29.4 More

Predictions

Best WAVA 57.17%
Dist Time Per Mile WAVA
1M 8:20 8:20 54.87
5km 27:42 8:55 57.17
5M 45:52 9:10 56.64
10km 57:45 9:18 56.28
10M 1:35:38 9:34 55.80
Half 2:07:20 9:43 55.08
20M 3:19:24 9:58 55.47
Mara 4:25:29 10:08 56.06

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.57
11.3%
12:46
NW
0.38
7.5%
9:01
N
1.19
23.4%
9:38
NE
0.52
10.3%
11:25
W
0.45
8.8%
10:00
E
0.45
8.8%
10:54
SW
1.23
24.2%
9:26
S
0.29
5.8%
10:50
SE

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