Fri 15th Jan 2021 at 12:00pm by jdc
Run > General
-
Time
27:50
-
Miles
3.10
-
Min/mi
8:59
-
Pacing
92%
-
WAVA
64.73
-
Stride(cm)
100
-
Cals
282
-
Cadence
179
-
BPM
161
-
%MHR
94.2
-
B/mi
1446
-
Asc(m)
61
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:07(9:07/m) 145/163bpm 80cal 6.58/7.03mph
2) 1m - 9:12(9:12/m) 172/183bpm 97cal 6.53/7.16mph
3) 1m - 8:46(8:46/m) 179/184bpm 97cal 6.85/7.7mph
4) 0.1m - 46(7:31/m) 181/184bpm 8cal 7.98/7.97mph
The old 5k favourite, with Paul up to Grayswood, then the rest on my own. The first half was quick but I lost it all in the second half. Felt sick prob the coffee I drank too soon before running. Hip was fine, no pain again for the second consecutive run.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:11 |
104 67-145 |
956 |
173 124-178 |
5/0 |
0.25 |
2:18 |
1:09 |
9:13 |
146 141-149 |
1346 |
175 174-178 |
3/3 |
0.38 |
3:22 |
1:04 |
8:35 |
147 143-151 |
1262 |
175 172-176 |
1/4 |
0.50 |
4:26 |
1:03 |
8:28 |
149 146-157 |
1261 |
176 172-178 |
0/6 |
0.63 |
5:35 |
1:09 |
9:11 |
157 155-163 |
1441 |
177 176-180 |
2/0 |
0.75 |
6:44 |
1:09 |
9:10 |
156 152-158 |
1431 |
178 174-180 |
3/1 |
0.88 |
7:57 |
1:13 |
9:46 |
152 146-157 |
1483 |
180 178-182 |
7/0 |
1.00 |
9:07 |
1:10 |
9:18 |
145 140-152 |
1348 |
178 174-180 |
3/3 |
1.13 |
10:12 |
1:05 |
8:40 |
146 144-149 |
1266 |
179 176-182 |
1/3 |
1.25 |
11:18 |
1:07 |
8:55 |
164 147-175 |
1461 |
178 176-182 |
0/4 |
1.38 |
12:21 |
1:02 |
8:20 |
174 167-181 |
1449 |
180 178-182 |
3/2 |
1.50 |
13:31 |
1:10 |
9:18 |
180 177-182 |
1675 |
181 178-184 |
1/1 |
1.63 |
14:40 |
1:10 |
9:17 |
178 177-179 |
1653 |
178 176-182 |
4/0 |
1.75 |
15:48 |
1:08 |
9:04 |
179 176-181 |
1621 |
180 178-184 |
2/2 |
1.88 |
17:11 |
1:23 |
11:02 |
178 176-181 |
1962 |
178 176-182 |
2/1 |
2.00 |
18:18 |
1:07 |
8:57 |
180 177-182 |
1611 |
181 178-184 |
4/0 |
2.13 |
19:26 |
1:08 |
9:01 |
177 174-181 |
1597 |
184 182-184 |
2/4 |
2.25 |
20:25 |
59 |
7:55 |
178 177-180 |
1410 |
184 182-186 |
0/6 |
2.38 |
21:26 |
1:01 |
8:10 |
180 176-181 |
1469 |
184 180-186 |
0/5 |
2.50 |
22:32 |
1:06 |
8:49 |
178 176-179 |
1569 |
183 180-184 |
0/1 |
2.63 |
23:41 |
1:08 |
9:05 |
179 177-180 |
1625 |
183 180-186 |
2/1 |
2.75 |
24:53 |
1:12 |
9:40 |
182 180-184 |
1758 |
182 178-184 |
3/0 |
2.88 |
26:02 |
1:09 |
9:15 |
181 179-184 |
1676 |
178 176-184 |
4/0 |
3.00 |
27:03 |
1:01 |
8:08 |
182 181-184 |
1480 |
182 180-184 |
1/4 |
3.10 |
27:50 |
47 |
7:39 |
180 177-184 |
1376 |
185 184-190 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
179 |
3.1 |
27:48 |
8:58 |
Walk |
0.1 |
124 |
0 |
2 |
17:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
53.36% |
More |
800m |
4:10 |
8:24 |
56.53% |
More |
1km |
5:17 |
8:30 |
58.02% |
More |
Mile |
8:34 |
8:34 |
60.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
61.64 |
5km |
27:54 |
8:59 |
64.72 |
5M |
46:12 |
9:14 |
63.93 |
10km |
58:10 |
9:22 |
63.65 |
10M |
1:36:19 |
9:38 |
63.50 |
Half |
2:08:15 |
9:47 |
62.38 |
20M |
3:20:49 |
10:02 |
62.92 |
Mara |
4:27:23 |
10:12 |
62.73 |
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