Sun 10th Jan 2021 at 9:00am by Flatlander
Run > Medium Long Run
- cold
-
Time
2:02:27
-
Miles
12.00
-
Min/mi
10:12
-
Pacing
92%
-
WAVA
56.35
-
Stride(cm)
92
-
Cals
1030
-
Cadence
171
-
BPM
134
-
%MHR
74.5
-
B/mi
1368
-
Asc(m)
92
-
Surface
Mixed
Notes & Comments
3 comments
A bit tired after dealing with the roofing work, but that doesn't fully account for the appallingly slow pace.
Cold 0C.
1) 1m - 9:53(9:53/m) 134/140bpm 89cal 6.07/7.26mph
2) 1m - 9:47(9:47/m) 136/141bpm 89cal 6.13/6.51mph
3) 1m - 10:24(10:24/m) 131/135bpm 91cal 5.77/6.16mph
4) 1m - 9:55(9:55/m) 131/135bpm 85cal 6.05/6.78mph
5) 1m - 10:30(10:30/m) 132/136bpm 88cal 5.71/6.99mph Tall buildings affected the GPS signal.
6) 1m - 10:00(10:00/m) 134/137bpm 85cal 6/6.91mph
7) 1m - 10:26(10:26/m) 134/138bpm 87cal 5.75/6.39mph
8) 1m - 10:09(10:09/m) 135/138bpm 85cal 5.91/6.47mph
9) 1m - 10:22(10:22/m) 135/138bpm 82cal 5.79/6.41mph
10) 1m - 10:10(10:10/m) 135/139bpm 79cal 5.9/6.64mph
11) 1m - 10:34(10:34/m) 138/141bpm 87cal 5.68/6.24mph
12) 1m - 10:17(10:17/m) 137/141bpm 83cal 5.83/6.32mph
9:53 9:47 10:24 9:55 10:30 10:00 10:26 10:09 10:22 10:10 10:34 10:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:08 |
5:08 +19
|
10:16 |
127 91-138 |
1305 |
181 170-188 |
3/3 |
1.00 |
10:10 |
5:02 |
10:05 |
138 135-140 |
1390 |
179 172-182 |
6/1 |
1.50 |
15:07 |
4:57 |
9:53 |
138 135-141 |
1365 |
176 172-180 |
2/2 |
2.00 |
19:59 |
4:52 |
9:44 |
133 128-138 |
1294 |
176 172-180 |
1/4 |
2.50 |
25:14 |
5:15 |
10:30 |
131 128-134 |
1376 |
173 168-176 |
4/1 |
3.00 |
30:24 |
5:10 |
10:19 |
132 129-135 |
1362 |
172 170-176 |
8/0 |
3.50 |
35:24 |
5:00 |
10:00 |
131 129-135 |
1309 |
172 170-176 |
1/11 |
4.00 |
40:19 |
4:56 |
9:51 |
130 128-135 |
1281 |
172 168-176 |
2/4 |
4.50 |
45:41 |
5:22 |
10:44 |
131 128-134 |
1406 |
171 168-174 |
6/2 |
5.00 |
50:46 |
5:05 |
10:11 |
132 130-135 |
1344 |
171 168-174 |
5/6 |
5.50 |
55:49 |
5:02 |
10:04 |
134 131-136 |
1349 |
171 166-174 |
2/3 |
6.00 |
1:00:47 |
4:58 |
9:56 |
134 130-136 |
1332 |
171 166-176 |
4/4 |
6.50 |
1:06:03 |
5:17 |
10:33 |
135 131-137 |
1425 |
171 164-174 |
5/6 |
7.00 |
1:11:14 |
5:10 |
10:21 |
133 131-137 |
1375 |
169 164-172 |
4/6 |
7.50 |
1:16:24 |
5:10 |
10:21 |
136 133-138 |
1407 |
166 160-170 |
3/7 |
8.00 |
1:21:23 |
4:59 |
9:58 |
135 133-137 |
1345 |
168 166-172 |
3/2 |
8.50 |
1:26:40 |
5:17 |
10:34 |
134 131-137 |
1417 |
167 160-170 |
4/2 |
9.00 |
1:31:44 |
5:03 |
10:07 |
135 133-138 |
1365 |
168 164-170 |
3/1 |
9.50 |
1:36:55 |
5:12 |
10:24 |
135 133-137 |
1404 |
167 162-170 |
1/1 |
10.00 |
1:41:54 |
4:59 |
9:57 |
135 130-139 |
1344 |
168 164-172 |
2/3 |
10.50 |
1:47:00 |
5:06 |
10:12 |
139 136-141 |
1418 |
169 168-170 |
10/5 |
11.00 |
1:52:30 |
5:30 |
10:59 |
137 134-140 |
1505 |
167 162-170 |
5/9 |
11.50 |
1:57:33 |
5:03 |
10:06 |
137 133-139 |
1384 |
167 164-170 |
3/3 |
12.00 |
2:02:46 |
5:13 |
10:26 |
138 136-140 |
1439 |
167 160-170 |
2/2 |
12.01 |
2:02:49 |
3 |
9:47 |
138 138-138 |
1349 |
168 168-168 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
170 |
12 |
2:02:30 |
10:12 |
Walk |
0.3 |
112 |
0 |
19 |
4:34:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
40.13% |
More |
800m |
4:47 |
9:38 |
46.17% |
More |
1km |
6:00 |
9:40 |
47.99% |
More |
Mile |
9:47 |
9:47 |
50.12% |
More |
5k |
30:59 |
9:58 |
54.02% |
More |
5 miles |
50:33 |
10:07 |
54.25% |
More |
10k |
1:02:54 |
10:07 |
54.61% |
More |
10 miles |
1:41:38 |
10:10 |
56.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
55.87 |
5km |
29:14 |
9:25 |
57.27 |
5M |
48:25 |
9:41 |
56.65 |
10km |
1:00:57 |
9:49 |
56.35 |
10M |
1:40:56 |
10:06 |
56.44 |
Half |
2:14:23 |
10:15 |
55.75 |
20M |
3:30:26 |
10:31 |
56.42 |
Mara |
4:40:10 |
10:42 |
56.51 |
Three Things You Saw Today
1 Woman running while holding a 6ft long stick horizontally sideways to stop anyone getting near her.
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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Love the Christmas tree image, not quite a star on top but that's something to work towards
I would happily be that star, but I am running badly at the moment.
You are not running badly just a little slower today and a slow run doesn't do any of us any harm either.