Wed 13th Jan 2021 at 3:00pm by jdc
Run > General
-
Time
29:39
-
Miles
3.15
-
Min/mi
9:25
-
Pacing
90%
-
WAVA
61.77
-
Stride(cm)
96
-
Cals
293
-
Cadence
179
-
BPM
161
-
%MHR
94
-
B/mi
1512
-
Asc(m)
71
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:55(9:55/m) 142/162bpm 84cal 6.05/6.53mph
2) 1m - 9:40(9:40/m) 165/186bpm 96cal 6.2/7.28mph
3) 1m - 8:46(8:46/m) 181/185bpm 99cal 6.84/7.35mph
4) 0.15m - 1:17(8:46/m) 183/186bpm 14cal 6.85/6.97mph
Started off running with Paul, but carried on alone when he turned back. Went anti-clockwise for a change hence a number of strava pr’s. it was nice running down the hill but more difficult running up as it is a longer and more drawn out. No hip pain again today so all good.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:06 |
111 83-136 |
1121 |
173 170-176 |
1/2 |
0.25 |
2:30 |
1:15 |
9:57 |
144 127-161 |
1433 |
174 172-176 |
3/1 |
0.38 |
3:42 |
1:12 |
9:32 |
148 143-156 |
1412 |
174 172-176 |
3/1 |
0.50 |
4:59 |
1:17 |
10:16 |
135 130-142 |
1386 |
175 174-178 |
6/0 |
0.63 |
6:18 |
1:19 +3
|
10:31 |
142 135-152 |
1494 |
176 174-178 |
8/1 |
0.75 |
7:37 |
1:19 |
10:30 |
154 147-159 |
1617 |
174 172-178 |
6/0 |
0.88 |
8:49 |
1:13 |
9:42 |
153 150-156 |
1483 |
178 176-180 |
3/1 |
1.00 |
9:58 |
1:09 |
9:08 |
153 151-155 |
1398 |
179 178-180 |
2/3 |
1.13 |
11:02 |
1:04 |
8:31 |
161 149-170 |
1372 |
181 178-182 |
0/12 |
1.25 |
12:12 |
1:11 |
9:24 |
159 156-162 |
1495 |
179 176-180 |
1/1 |
1.38 |
13:19 |
1:07 |
8:56 |
158 156-162 |
1410 |
179 178-182 |
2/1 |
1.50 |
14:28 |
1:08 |
9:07 |
160 156-163 |
1460 |
181 178-184 |
2/1 |
1.63 |
15:50 |
1:22 |
10:56 |
159 155-163 |
1739 |
178 174-182 |
4/2 |
1.75 |
17:15 |
1:26 |
11:25 |
167 153-186 |
1907 |
173 170-178 |
10/0 |
1.88 |
18:28 |
1:13 |
9:44 |
182 177-186 |
1772 |
178 170-182 |
3/0 |
2.00 |
19:38 |
1:10 |
9:19 |
179 177-181 |
1668 |
181 178-184 |
2/4 |
2.13 |
20:44 |
1:06 |
8:45 |
179 179-180 |
1567 |
180 178-182 |
1/5 |
2.25 |
21:56 |
1:12 |
9:37 |
180 178-182 |
1730 |
181 178-184 |
5/0 |
2.38 |
23:03 |
1:07 |
8:53 |
181 179-183 |
1608 |
184 182-184 |
1/2 |
2.50 |
24:07 |
1:04 |
8:33 |
181 181-182 |
1547 |
184 182-186 |
0/4 |
2.63 |
25:12 |
1:05 |
8:40 |
181 179-182 |
1570 |
184 182-186 |
0/9 |
2.75 |
26:14 |
1:03 |
8:21 |
182 181-185 |
1521 |
185 184-186 |
0/6 |
2.88 |
27:19 |
1:05 |
8:39 |
183 180-185 |
1583 |
184 182-186 |
1/2 |
3.00 |
28:24 |
1:05 |
8:42 |
182 180-184 |
1583 |
184 180-184 |
0/2 |
3.13 |
29:30 |
1:06 |
8:46 |
182 180-184 |
1597 |
183 180-186 |
1/1 |
3.15 |
29:42 |
12 |
9:12 |
184 184-184 |
1692 |
186 186-186 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
178 |
3.1 |
29:42 |
9:26 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:58 |
52.77% |
More |
800m |
4:09 |
8:22 |
56.76% |
More |
1km |
5:20 |
8:34 |
57.49% |
More |
Mile |
8:46 |
8:46 |
58.94% |
More |
5k |
29:16 |
9:25 |
61.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
58.83 |
5km |
29:13 |
9:24 |
61.80 |
5M |
48:23 |
9:41 |
61.05 |
10km |
1:00:55 |
9:48 |
60.77 |
10M |
1:40:53 |
10:05 |
60.63 |
Half |
2:14:19 |
10:15 |
59.57 |
20M |
3:30:20 |
10:31 |
60.07 |
Mara |
4:40:02 |
10:41 |
59.90 |
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