Tue 16th Feb 2021 at 12:00pm by Spike#67
Run > Easy
-
Time
47:47
-
Miles
4.44
-
Min/mi
10:46
-
Pacing
89%
-
Stride(cm)
107
-
Cals
536
-
Cadence
140
-
BPM
136
-
%MHR
76.6
-
B/mi
1467
-
Asc(m)
73
-
Hillscore
5
-
Surface
Road
Notes & Comments
Weather Report: Bright and breezy. Temperature?C, Humidity?%. Running conditions good, real feel?C
Planned Session: 4-5 mile easy
Actual Session: As planned #buggy
Woke a little sore but nothing serious and still flexible. Mainly my lower back but quads and calves too. An easy 4.5 miles to loosen up those tired muscle groups and aid recovery.
Split Summary
===
1) 0.62m - 6:38(10:41/m) 129/151bpm 71/77rpm 5.62/6.8mph
2) 0.62m - 6:20(10:13/m) 133/143bpm 72/75rpm 5.88/7.54mph
3) 0.62m - 6:32(10:32/m) 138/144bpm 69/75rpm 5.69/6.67mph
4) 0.62m - 6:27(10:24/m) 139/146bpm 70/88rpm 5.77/7mph
5) 0.62m - 6:48(10:58/m) 137/143bpm 70/75rpm 5.47/6.63mph
6) 0.62m - 6:46(10:53/m) 139/146bpm 70/75rpm 5.51/6.8mph
7) 0.62m - 7:04(11:24/m) 139/144bpm 67/75rpm 5.26/7.18mph
6:38 6:20 6:32 6:27 6:48 6:46 7:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:27 |
1:27 |
11:39 |
121 93-144 |
1410 |
141 56-146 |
162/0 |
0.25 |
2:46 |
1:19 |
10:30 |
145 137-151 |
1521 |
144 134-150 |
4/5 |
0.38 |
4:07 |
1:21 |
10:49 |
139 129-142 |
1504 |
140 104-154 |
2/5 |
0.50 |
5:27 |
1:20 |
10:41 |
122 117-129 |
1303 |
140 116-146 |
0/25 |
0.63 |
6:42 |
1:14 |
9:56 |
121 118-125 |
1201 |
144 102-150 |
0/30 |
0.75 |
7:56 |
1:14 |
9:53 |
131 124-137 |
1294 |
146 134-150 |
0/8 |
0.88 |
9:08 |
1:13 |
9:40 |
139 136-143 |
1345 |
149 146-150 |
0/5 |
1.00 |
10:23 |
1:14 |
9:55 |
136 130-139 |
1348 |
147 114-150 |
0/8 |
1.13 |
11:41 |
1:18 |
10:24 |
132 129-138 |
1372 |
138 110-150 |
2/6 |
1.25 |
13:05 |
1:24 |
11:10 |
128 117-139 |
1430 |
142 106-150 |
0/8 |
1.38 |
14:17 |
1:13 |
9:43 |
132 122-139 |
1282 |
146 126-150 |
3/1 |
1.50 |
15:45 |
1:27 |
11:38 |
142 140-144 |
1651 |
131 108-146 |
5/2 |
1.63 |
17:07 |
1:22 |
10:57 |
138 132-143 |
1512 |
136 114-150 |
0/5 |
1.75 |
18:21 |
1:15 |
9:56 |
141 139-143 |
1401 |
145 108-150 |
3/3 |
1.88 |
19:40 |
1:19 |
10:30 |
137 135-140 |
1439 |
132 98-150 |
0/10 |
2.00 |
21:01 |
1:21 |
10:47 |
138 136-140 |
1488 |
141 112-150 |
5/6 |
2.13 |
22:17 |
1:16 |
10:12 |
138 135-144 |
1407 |
143 108-176 |
24/0 |
2.25 |
23:33 |
1:16 |
10:09 |
141 139-146 |
1430 |
138 110-148 |
12/3 |
2.38 |
24:55 |
1:21 |
10:51 |
140 138-141 |
1519 |
139 110-150 |
1/3 |
2.50 |
26:10 |
1:16 |
10:05 |
139 138-141 |
1402 |
145 126-150 |
3/1 |
2.63 |
27:27 |
1:16 |
10:10 |
139 138-140 |
1414 |
143 116-150 |
1/13 |
2.75 |
28:50 |
1:23 |
11:04 |
140 138-143 |
1550 |
139 108-150 |
6/2 |
2.88 |
30:09 |
1:19 |
10:31 |
137 135-139 |
1442 |
145 126-150 |
1/9 |
3.00 |
31:42 |
1:34 |
12:29 |
135 123-140 |
1684 |
131 102-148 |
0/7 |
3.13 |
33:04 |
1:22 |
10:52 |
134 125-139 |
1457 |
141 106-150 |
4/1 |
3.25 |
34:22 |
1:18 |
10:24 |
136 134-140 |
1414 |
146 126-150 |
1/6 |
3.38 |
35:42 |
1:20 |
10:42 |
139 136-142 |
1488 |
136 96-150 |
3/3 |
3.50 |
37:11 |
1:28 |
11:47 |
139 136-143 |
1639 |
143 108-150 |
1/2 |
3.63 |
38:32 |
1:21 |
10:51 |
140 136-146 |
1519 |
140 102-150 |
2/5 |
3.75 |
39:49 |
1:17 |
10:19 |
139 136-143 |
1435 |
137 100-150 |
10/1 |
3.88 |
41:07 |
1:18 |
10:23 |
140 138-143 |
1454 |
139 106-150 |
4/3 |
4.00 |
42:44 |
1:37 |
12:56 |
138 134-143 |
1785 |
133 106-150 |
0/8 |
4.13 |
44:10 |
1:26 |
11:28 |
138 134-142 |
1581 |
129 106-150 |
4/4 |
4.25 |
45:37 |
1:27 |
11:33 |
140 136-144 |
1618 |
140 108-150 |
3/4 |
4.38 |
46:57 |
1:21 |
10:44 |
136 131-143 |
1461 |
131 102-150 |
2/1 |
4.43 |
1:00:11 |
13:14 |
3:44:43 |
137 134-139 |
30787 |
142 106-150 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:41 |
0.00% |
More |
800m |
4:53 |
9:49 |
0.00% |
More |
1km |
6:10 |
9:56 |
0.00% |
More |
Mile |
10:05 |
10:05 |
0.00% |
More |
5k |
32:41 |
10:31 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
9:50 |
9:50 |
5km |
32:44 |
10:32 |
5M |
54:12 |
10:50 |
10km |
1:08:14 |
10:59 |
10M |
1:53:00 |
11:18 |
Half |
2:30:26 |
11:29 |
20M |
3:55:35 |
11:47 |
Mara |
5:13:39 |
11:58 |
Three Things You Saw Today
1 Scottie dogs in red waterproofs
2 Old men with nobbly knees out
3 Costa coffee walkers
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