Mon 18th Jan 2021 at 9:00am by Rosehip
Run > Run-Walk
-
Time
1:20:00
-
Miles
6.28
-
Min/mi
12:44
-
Pacing
88%
-
WAVA
45.64
-
Stride(cm)
79
-
Cals
721
-
Cadence
160
-
BPM
140
-
%MHR
77.8
-
B/mi
1783
-
Asc(m)
68
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 comments
60 30s, with a couple of 2:30s on the downslopes.
Could have done without the cold breeze and needed more tissues.
Cadence dropping again
Weird HR spikes again, hope it's the watch!
Split Summary
===
1) 1m - 13:03(13:03/m) 123/142bpm 109cal 4.6/5.72mph
2) 1m - 12:57(12:57/m) 140/151bpm 121cal 4.63/5.61mph
3) 1m - 12:28(12:28/m) 145/157bpm 120cal 4.82/5.97mph
4) 1m - 12:41(12:41/m) 146/188bpm 121cal 4.73/6.01mph
5) 1m - 12:20(12:20/m) 145/179bpm 112cal 4.87/5.99mph
6) 1m - 13:01(13:01/m) 142/200bpm 110cal 4.61/5.57mph
7) 0.28m - 3:31(12:45/m) 137/142bpm 28cal 4.7/5.38mph
13:03 12:57 12:28 12:41 12:20 13:01 3:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:37 |
3:37 |
14:30 |
101 81-136 |
1464 |
145 114-174 |
0/2 |
0.50 |
6:47 |
3:09 |
12:37 |
126 114-134 |
1591 |
161 126-174 |
3/1 |
0.75 |
9:54 |
3:07 |
12:28 |
133 118-140 |
1659 |
164 130-176 |
2/1 |
1.00 |
13:02 |
3:08 |
12:34 |
134 123-142 |
1683 |
162 124-176 |
0/1 |
1.25 |
16:16 |
3:14 |
12:54 |
136 128-144 |
1754 |
159 82-176 |
1/0 |
1.50 |
19:34 |
3:18 |
13:12 |
139 130-145 |
1834 |
157 118-176 |
3/1 |
1.75 |
22:45 |
3:11 |
12:45 |
142 132-150 |
1810 |
159 118-176 |
3/0 |
2.00 |
25:59 |
3:14 |
12:56 |
145 138-151 |
1876 |
160 112-176 |
10/0 |
2.25 |
28:56 |
2:57 |
11:48 |
146 140-153 |
1722 |
165 128-176 |
2/6 |
2.50 |
32:13 |
3:17 |
13:06 |
150 144-157 |
1966 |
156 116-176 |
11/0 |
2.75 |
35:17 |
3:04 |
12:17 |
139 132-153 |
1708 |
162 120-176 |
0/7 |
3.00 |
38:27 |
3:10 |
12:39 |
143 130-150 |
1808 |
161 126-176 |
6/1 |
3.25 |
41:39 |
3:13 |
12:51 |
145 139-152 |
1864 |
162 118-176 |
1/3 |
3.50 |
44:58 |
3:18 |
13:13 |
146 137-188 |
1930 |
158 124-174 |
3/5 |
3.75 |
48:17 |
3:19 |
13:17 |
144 136-151 |
1913 |
160 126-174 |
5/0 |
4.00 |
51:07 |
2:50 |
11:22 |
150 140-180 |
1704 |
169 130-178 |
2/10 |
4.25 |
54:28 |
3:20 |
13:21 |
150 136-179 |
2003 |
156 118-176 |
6/1 |
4.50 |
57:12 |
2:45 |
10:59 |
143 137-148 |
1570 |
173 172-176 |
0/10 |
4.75 |
1:00:17 |
3:05 |
12:20 |
144 138-150 |
1777 |
161 84-176 |
0/4 |
5.00 |
1:03:27 |
3:10 |
12:39 |
142 135-148 |
1797 |
162 120-176 |
1/4 |
5.25 |
1:06:34 |
3:07 |
12:28 |
141 132-148 |
1758 |
163 128-176 |
0/2 |
5.50 |
1:09:50 |
3:16 |
13:04 |
141 130-147 |
1842 |
162 124-174 |
1/0 |
5.75 |
1:13:09 |
3:19 |
13:15 |
140 129-148 |
1855 |
157 82-174 |
1/2 |
6.00 |
1:16:29 |
3:20 |
13:18 |
146 134-200 |
1942 |
157 128-174 |
0/3 |
6.25 |
1:19:38 |
3:10 |
12:40 |
137 130-142 |
1734 |
163 122-174 |
2/0 |
6.28 |
1:20:00 |
22 |
13:56 |
139 137-140 |
1936 |
157 130-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.6 |
172 |
4.8 |
56:27 |
11:45 |
Walk |
29.4 |
131 |
1.5 |
23:33 |
16:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:43 |
10:57 |
37.67% |
More |
800m |
5:45 |
11:35 |
39.81% |
More |
1km |
7:16 |
11:41 |
41.05% |
More |
Mile |
11:54 |
11:54 |
42.40% |
More |
5k |
38:41 |
12:27 |
45.59% |
More |
5 miles |
1:02:52 |
12:34 |
45.87% |
More |
10k |
1:18:50 |
12:41 |
45.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
58.35 |
5km |
34:08 |
10:59 |
51.67 |
5M |
1:00:43 |
12:09 |
47.49 |
10km |
1:18:59 |
12:43 |
45.74 |
10M |
2:20:29 |
14:03 |
42.45 |
Half |
3:14:48 |
14:52 |
40.03 |
20M |
5:25:06 |
16:15 |
37.84 |
Mara |
7:30:46 |
17:12 |
36.21 |
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I'm going to follow your example and do my longer run at 60:30 today. It seems to suit you x
Good miles
Well run
Nicely done xx