Thu 7th Jan 2021 at 6:00am by Enigma
Run > General
-
Time
35:19
-
Miles
4.69
-
Min/mi
7:32
-
Pacing
90%
-
WAVA
62.13
-
Stride(cm)
128
-
Cals
454
-
Cadence
168
-
BPM
150
-
%MHR
80.9
-
B/mi
1127
-
Asc(m)
41
-
Surface
Road
Notes & Comments
Sore left Achilles, a mixture of tarmac and ice so had to slow down in places. Surprised this was as good as it was. Felt great at times until my Achilles started flaring up.
Split Summary
===
1) 1km - 4:34(4:34/km) 134/152bpm 50cal 13.16/14.11kmph
2) 1km - 4:22(4:22/km) 147/156bpm 56cal 13.74/14.61kmph
3) 1km - 4:40(4:40/km) 152/157bpm 61cal 12.87/13.57kmph
4) 1km - 4:43(4:43/km) 155/162bpm 64cal 12.71/13.03kmph
5) 1km - 4:38(4:38/km) 156/162bpm 62cal 12.97/13.54kmph
6) 1km - 4:47(4:47/km) 154/159bpm 62cal 12.55/13.17kmph
7) 1km - 4:53(4:53/km) 154/159bpm 63cal 12.3/12.63kmph
8) 0.55km - 2:43(4:58/km) 158/162bpm 36cal 12.06/12.16kmph
4:34 4:22 4:40 4:43 4:38 4:47 4:53 2:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:48 |
1:48 |
7:11 |
112 84-139 |
804 |
156 108-164 |
0/5 |
0.50 |
3:39 |
1:51 |
7:23 |
143 139-146 |
1056 |
163 160-166 |
2/2 |
0.75 |
5:26 |
1:47 |
7:10 |
150 145-154 |
1074 |
169 166-172 |
1/3 |
1.00 |
7:39 |
2:13 +28
|
8:52 |
148 139-156 |
1313 |
168 152-172 |
1/2 |
1.25 |
9:27 |
1:48 |
7:11 |
145 139-150 |
1041 |
169 166-174 |
1/1 |
1.50 |
11:20 |
1:53 |
7:33 |
149 145-152 |
1125 |
169 166-172 |
3/0 |
1.75 |
13:12 |
1:52 |
7:29 |
154 151-156 |
1151 |
171 168-172 |
3/3 |
2.00 |
15:04 |
1:52 |
7:28 |
152 148-155 |
1134 |
169 166-170 |
1/3 |
2.25 |
16:58 |
1:54 |
7:37 |
156 152-160 |
1189 |
168 166-170 |
0/0 |
2.50 |
18:51 |
1:52 |
7:30 |
155 149-162 |
1162 |
170 168-172 |
1/2 |
2.75 |
20:41 |
1:50 |
7:19 |
159 154-162 |
1164 |
169 168-172 |
3/2 |
3.00 |
22:35 |
1:54 |
7:36 |
154 152-158 |
1171 |
167 164-168 |
4/0 |
3.25 |
24:27 |
1:53 |
7:31 |
155 149-159 |
1166 |
168 166-170 |
0/5 |
3.50 |
26:23 |
1:55 |
7:41 |
153 148-159 |
1177 |
169 168-172 |
5/0 |
3.75 |
28:20 |
1:57 |
7:50 |
153 150-157 |
1198 |
169 168-172 |
0/4 |
4.00 |
30:19 |
1:59 |
7:55 |
154 146-157 |
1220 |
168 168-170 |
5/2 |
4.25 |
32:13 |
1:54 |
7:36 |
153 147-158 |
1162 |
168 166-170 |
2/3 |
4.50 |
34:15 |
2:02 |
8:07 |
156 151-160 |
1265 |
167 166-168 |
2/2 |
4.69 |
35:46 |
1:31 |
8:04 |
158 156-161 |
1274 |
168 166-170 |
6/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
168 |
4.7 |
35:15 |
7:38 |
Walk |
0.1 |
108 |
0 |
3 |
9:13 |
Pause |
1.3 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:53 |
47.58% |
More |
800m |
3:31 |
7:04 |
54.16% |
More |
1km |
4:28 |
7:12 |
55.50% |
More |
Mile |
7:18 |
7:18 |
57.96% |
More |
5k |
23:21 |
7:31 |
61.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
61.55 |
5km |
22:49 |
7:21 |
63.02 |
5M |
37:48 |
7:34 |
61.91 |
10km |
47:35 |
7:39 |
61.40 |
10M |
1:18:48 |
7:53 |
61.27 |
Half |
1:44:55 |
8:01 |
60.40 |
20M |
2:44:18 |
8:13 |
61.12 |
Mara |
3:38:45 |
8:21 |
61.21 |
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