Thu 21st Jan 2021 at 7:00am by LindsD
Run > General
-
Time
41:49
-
Miles
3.20
-
Min/mi
13:04
-
Pacing
78%
-
WAVA
41.08
-
Stride(cm)
81
-
Cals
307
-
Cadence
152
-
BPM
133
-
%MHR
77.7
-
B/mi
1735
-
Asc(m)
69
-
Hillscore
2
-
Surface
Road
Notes & Comments
4 comments
Took advantage of waking up early to get out there. Lovely morning. Think my lungs are OK. Bit of a sprint for a sub 40 5k at the end.
4:30 walk, then 1:30 run/walk
Split Summary
===
1) 1m - 13:46(13:46/m) 119/155bpm 91cal 4.36/7.33mph
2) 1m - 12:50(12:50/m) 137/161bpm 98cal 4.68/6.45mph
3) 1m - 12:27(12:27/m) 138/167bpm 95cal 4.82/6.41mph
4) 0.1m - 54(8:56/m) 170/173bpm 9cal 6.72/6.8mph
5) 0.1m - 1:52(19:04/m) 150/174bpm 14cal 3.15/6.85mph
13:46 12:50 12:27 54 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:55 |
1:55 |
15:20 |
92 80-99 |
1411 |
130 124-134 |
1/4 |
0.25 |
3:58 |
2:03 |
16:20 |
98 93-107 |
1601 |
129 126-132 |
3/3 |
0.38 |
5:31 |
1:33 |
12:25 |
129 103-154 |
1601 |
157 122-174 |
9/0 |
0.50 |
7:22 |
1:52 |
14:54 |
137 115-155 |
2041 |
140 122-176 |
3/1 |
0.63 |
8:49 |
1:27 |
11:32 |
127 110-142 |
1465 |
168 126-178 |
3/1 |
0.75 |
10:38 |
1:49 |
14:31 |
122 106-143 |
1771 |
135 124-178 |
2/4 |
0.88 |
11:55 |
1:17 |
10:15 |
131 110-148 |
1342 |
181 178-184 |
1/3 |
1.00 |
13:46 |
1:51 |
14:48 |
125 109-150 |
1850 |
136 122-182 |
1/4 |
1.13 |
15:08 |
1:22 |
10:58 |
142 116-158 |
1558 |
180 178-184 |
6/1 |
1.25 |
16:58 |
1:51 |
14:44 |
133 116-161 |
1960 |
137 124-180 |
1/3 |
1.38 |
18:28 |
1:30 |
11:59 |
138 129-147 |
1653 |
165 122-182 |
2/2 |
1.50 |
20:05 |
1:37 |
12:59 |
122 114-135 |
1583 |
152 122-182 |
0/5 |
1.63 |
21:39 |
1:33 |
12:25 |
145 137-155 |
1801 |
156 124-182 |
5/0 |
1.75 |
23:19 |
1:41 |
13:25 |
130 113-150 |
1744 |
158 122-182 |
4/2 |
1.88 |
25:15 |
1:56 |
15:25 |
146 135-157 |
2251 |
143 104-184 |
3/2 |
2.00 |
26:35 |
1:20 |
10:43 |
139 128-149 |
1490 |
168 120-182 |
1/4 |
2.13 |
28:26 |
1:51 |
14:46 |
135 120-153 |
1993 |
144 114-182 |
3/5 |
2.25 |
29:43 |
1:17 |
10:20 |
134 120-147 |
1385 |
172 128-184 |
1/5 |
2.38 |
31:33 |
1:49 |
14:36 |
133 115-152 |
1941 |
139 128-182 |
1/4 |
2.50 |
32:54 |
1:21 |
10:51 |
137 117-154 |
1485 |
181 178-184 |
1/3 |
2.63 |
34:45 |
1:51 |
14:49 |
131 113-154 |
1940 |
137 126-184 |
1/3 |
2.75 |
36:00 |
1:15 |
10:01 |
145 121-162 |
1452 |
182 180-184 |
2/1 |
2.88 |
37:51 |
1:51 |
14:46 |
141 121-163 |
2082 |
145 128-184 |
3/2 |
3.00 |
39:02 |
1:11 |
9:30 |
156 135-167 |
1483 |
183 182-186 |
2/2 |
3.13 |
40:23 |
1:20 |
10:44 |
171 166-174 |
1835 |
170 126-186 |
4/2 |
3.20 |
41:49 |
1:26 |
19:18 |
141 127-163 |
2721 |
123 118-130 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
48.4 |
179 |
1.9 |
20:15 |
10:25 |
Walk |
51.6 |
126 |
1.3 |
21:34 |
17:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:14 |
42.61% |
More |
800m |
5:22 |
10:47 |
40.01% |
More |
1km |
7:13 |
11:37 |
38.69% |
More |
Mile |
11:53 |
11:53 |
40.15% |
More |
5k |
39:59 |
12:52 |
41.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:11 |
12:11 |
39.15 |
5km |
40:32 |
13:03 |
41.12 |
5M |
1:07:07 |
13:25 |
40.54 |
10km |
1:24:30 |
13:36 |
40.32 |
10M |
2:19:55 |
14:00 |
40.13 |
Half |
3:06:18 |
14:13 |
39.37 |
20M |
4:51:44 |
14:35 |
39.57 |
Mara |
6:28:25 |
14:50 |
39.37 |
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Brilliant work Linds - sounds like you are recovering well x
Great stuff!
Nice!
Great news