Sun 24th Jan 2021 at 8:00am by agc
Run > General
- cold
-
Time
50:47
-
Miles
5.69
-
Min/mi
8:56
-
Pacing
82%
-
WAVA
60.61
-
Stride(cm)
114
-
Cals
491
-
Cadence
158
-
BPM
146
-
%MHR
86.2
-
B/mi
1300
-
Asc(m)
120
-
Hillscore
4
-
Surface
Road
Notes & Comments
Heath, Llys Tal Y Bont, Western Ave bridge, Pontcanna, Millennium Bridge, Blackweir, Llys Tal Y Bont, Home
Tired legs from yesterday's ride, also snowy & slushy
5:16 5:08 5:05 2:22 53 4:31 45 3:30 57 1:45 45 1:33 43 2:07 36 2:54 57 53 44 1:54 38 2:56 49 2:10 9 49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:38 |
113 72-148 |
976 |
156 110-162 |
1/10 |
0.50 |
4:14 |
2:04 |
8:17 |
147 142-149 |
1217 |
163 160-166 |
7/8 |
0.75 |
6:23 |
2:09 |
8:37 |
148 144-151 |
1276 |
163 160-166 |
5/1 |
1.00 |
8:35 |
2:12 +9
|
8:46 |
142 139-144 |
1245 |
164 162-166 |
3/2 |
1.25 |
10:47 |
2:12 +9
|
8:50 |
141 139-145 |
1245 |
166 162-174 |
1/14 |
1.50 |
12:52 |
2:05 |
8:20 |
145 140-151 |
1208 |
165 162-170 |
6/4 |
1.75 |
14:50 |
1:58 |
7:50 |
152 151-154 |
1192 |
166 164-168 |
5/9 |
2.00 |
17:11 |
2:21 +19
|
9:25 |
151 148-154 |
1422 |
166 162-168 |
8/8 |
2.25 |
19:39 |
2:29 |
9:54 |
147 130-155 |
1456 |
155 122-174 |
4/6 |
2.50 |
21:37 |
1:58 |
7:50 |
150 140-154 |
1176 |
168 164-172 |
2/2 |
2.75 |
23:36 |
1:59 |
7:57 |
155 155-157 |
1232 |
168 166-172 |
1/2 |
3.00 |
26:03 |
2:27 |
9:48 |
146 132-156 |
1432 |
150 40-170 |
4/5 |
3.25 |
28:04 |
2:00 |
8:02 |
156 155-158 |
1252 |
168 166-172 |
3/4 |
3.50 |
30:33 |
2:29 |
9:57 |
144 129-157 |
1432 |
150 114-172 |
6/6 |
3.75 |
32:58 |
2:25 |
9:41 |
144 129-154 |
1394 |
157 118-172 |
4/3 |
4.00 |
35:24 |
2:26 |
9:45 |
144 130-155 |
1404 |
151 118-172 |
4/1 |
4.25 |
37:43 |
2:18 |
9:13 |
148 135-156 |
1364 |
156 118-174 |
10/6 |
4.50 |
40:21 |
2:39 |
10:35 |
154 141-159 |
1630 |
152 110-172 |
6/8 |
4.75 |
42:55 |
2:34 +5
|
10:14 |
143 132-153 |
1464 |
150 112-172 |
12/2 |
5.00 |
45:17 |
2:22 |
9:26 |
145 132-155 |
1369 |
152 116-172 |
3/3 |
5.25 |
47:23 |
2:07 |
8:27 |
153 149-155 |
1293 |
168 166-172 |
1/8 |
5.50 |
49:51 |
2:27 |
9:50 |
146 130-157 |
1435 |
151 114-170 |
10/4 |
5.69 |
51:31 |
1:40 |
8:47 |
158 153-160 |
1389 |
166 108-174 |
8/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
46.79% |
More |
800m |
3:54 |
7:52 |
55.54% |
More |
1km |
5:02 |
8:05 |
56.31% |
More |
Mile |
8:23 |
8:23 |
57.51% |
More |
5k |
26:50 |
8:38 |
61.27% |
More |
5 miles |
45:14 |
9:03 |
59.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
60.52 |
5km |
26:39 |
8:35 |
61.69 |
5M |
44:15 |
8:51 |
60.83 |
10km |
55:47 |
8:59 |
60.40 |
10M |
1:32:36 |
9:16 |
60.31 |
Half |
2:03:27 |
9:25 |
59.49 |
20M |
3:13:45 |
9:41 |
60.07 |
Mara |
4:18:19 |
9:52 |
60.08 |
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