Running > General

13th Jan 2021 at 6am by MarkyMarkMark (3M)

  • 45:06
    Time
  • 5.05
    Miles
  • 8:56
    Min/mi
  • 58.20
    WAVA
  • 624
    Cals
  • 167
    Cadence
  • 137
    bpm
  • Road
    Surface

 

Notes & Comments

2 comments
9:28 8:59 8:55 8:44 8:33 27
A change of scenery this morning.
It's all dark at that time. As the saying goes, the darkest hour is just before dawn. :-)

Map

Pin Map

Pace

1% 4% 15% 21% 36% 24%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 2:27 2:27 0.25 9:49 118 87-130 1158 167 136-174 4/4
2 4:52 2:24 0.50 9:38 129 126-131 1242 169 166-174 4/4
3 7:11 2:19 0.75 9:18 133 129-136 1236 171 170-174 2/2
4 9:27 2:16 1.00 9:05 136 133-141 1235 170 168-172 6/3
5 11:45 2:18 +38 1.25 9:13 138 131-144 1271 171 166-174 7/3
6 14:00 2:14 1.50 8:57 138 137-140 1234 167 164-172 3/5
7 16:11 2:12 +26 1.75 8:47 134 128-144 1176 164 94-172 4/6
8 18:27 2:16 2.00 9:03 142 135-145 1285 167 160-170 4/3
9 20:40 2:13 +51 2.25 8:52 133 118-144 1179 163 84-172 3/3
10 22:59 2:19 +1:02 2.50 9:16 142 116-147 1315 167 158-170 4/5
11 25:12 2:13 2.75 8:52 136 119-144 1206 169 166-172 3/3
12 27:23 2:11 3.00 8:45 146 143-149 1277 169 164-170 3/2
13 29:43 2:20 +1:46 3.25 9:18 135 113-148 1257 164 104-172 3/4
14 31:55 2:12 3.50 8:49 140 130-146 1235 170 168-172 2/2
15 34:00 2:05 +1:59 3.75 8:18 142 101-148 1180 170 168-172 4/5
16 36:06 2:07 +5 4.00 8:27 140 108-153 1183 171 168-178 8/3
17 38:15 2:09 +1:25 4.25 8:35 142 125-153 1219 167 162-170 5/3
18 40:23 2:08 +37 4.50 8:32 141 131-146 1203 166 102-170 3/4
19 42:30 2:07 4.75 8:29 144 143-146 1222 166 162-168 2/7
20 44:39 2:08 5.00 8:32 148 143-151 1263 168 168-172 3/5
21 45:06 27 5.06 7:46 151 151-151 1173 168 168-170 1/1

Heart

18% 77% 5%
137bpm (153 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 81m, Desc 81m, Range 12m
Elevation Graph
Grade Bands

Cadence

167 (178 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 2:04 8:18 42.43% 29.2 More
800m 4:13 8:28 49.55% 30.4 More
1km 5:16 8:29 49.51% 31.1 More
Mile 9:22 9:22 48.85% 29.3 More
5k 31:20 10:05 50.54% 29.2 More
5 miles 53:19 10:40 48.72% 28.2 More

Predictions

Best WAVA 58.77%
Dist Time Per Mile WAVA
1M 8:06 8:06 56.46
5km 26:57 8:40 58.77
5M 44:38 8:56 58.21
10km 56:11 9:03 57.85
10M 1:33:03 9:18 57.35
Half 2:03:53 9:27 56.61
20M 3:13:59 9:42 57.02
Mara 4:18:17 9:51 57.62

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.6
11.8%
8:59
NW
0.57
11.3%
12:22
N
0.75
14.8%
12:08
NE
0.54
10.7%
9:58
W
0.8
15.8%
11:23
E
1.07
21.2%
9:36
SW
0.38
7.6%
11:51
S
0.35
6.9%
9:06
SE

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