Thu 18th Mar 2021 at 3:00pm by jdc
Run > General
-
Time
48:26
-
Miles
5.27
-
Min/mi
9:11
-
Pacing
90%
-
WAVA
64.40
-
Stride(cm)
99
-
Cals
485
-
Cadence
177
-
BPM
163
-
%MHR
95.4
-
B/mi
1499
-
Asc(m)
333
-
Hillscore
15
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:47(9:47/m) 150/164bpm 89cal 6.13/6.41mph
2) 1m - 9:00(9:00/m) 156/164bpm 86cal 6.67/7.22mph
3) 1m - 9:17(9:17/m) 174/179bpm 99cal 6.46/7.24mph
4) 1m - 9:08(9:08/m) 170/178bpm 94cal 6.57/7.14mph
5) 1m - 9:04(9:04/m) 170/182bpm 93cal 6.61/7.72mph
6) 0.27m - 2:10(7:53/m) 180/185bpm 24cal 7.61/7.76mph
Run with Paul on his version of the hilliest run - up windmill hill! Felt uncomfortable under my ribs and in my shoulder for some strange reason and struggled a bit, but tried to keep it steady up the hills and think I managed it. Nice downhill finish once at the top of AHD. Happy with it today after a dodgy start.
9:47 9:00 9:17 9:08 9:04 2:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:48 |
126 90-146 |
1235 |
175 172-178 |
6/0 |
0.50 |
4:55 |
2:28 |
9:52 |
152 145-156 |
1501 |
177 174-180 |
10/3 |
0.75 |
7:25 |
2:30 |
9:59 |
158 156-160 |
1576 |
176 172-178 |
5/9 |
1.00 |
9:47 |
2:23 |
9:31 |
158 155-164 |
1503 |
179 176-182 |
28/15 |
1.25 |
12:11 |
2:24 |
9:36 |
155 152-161 |
1487 |
179 176-182 |
11/13 |
1.50 |
14:26 |
2:14 |
8:57 |
155 150-160 |
1387 |
178 174-180 |
14/10 |
1.75 |
16:37 |
2:12 |
8:46 |
152 148-158 |
1333 |
178 174-180 |
22/33 |
2.00 |
18:47 |
2:10 |
8:40 |
160 158-164 |
1386 |
180 176-182 |
14/19 |
2.25 |
21:19 |
2:32 |
10:06 |
169 158-177 |
1707 |
175 166-180 |
13/18 |
2.50 |
23:36 |
2:17 |
9:08 |
176 171-179 |
1607 |
177 174-180 |
31/18 |
2.75 |
25:45 |
2:09 |
8:36 |
177 174-179 |
1521 |
178 174-180 |
17/22 |
3.00 |
28:05 |
2:20 |
9:20 |
176 168-179 |
1643 |
178 178-182 |
13/5 |
3.25 |
30:43 |
2:38 |
10:33 |
172 169-176 |
1816 |
173 170-176 |
20/5 |
3.50 |
32:47 |
2:04 |
8:16 |
169 161-178 |
1397 |
176 174-178 |
15/24 |
3.75 |
34:59 |
2:12 |
8:48 |
166 163-170 |
1461 |
178 176-180 |
10/14 |
4.00 |
37:12 |
2:14 |
8:54 |
171 168-178 |
1522 |
178 172-180 |
11/25 |
4.25 |
39:45 |
2:33 |
10:11 |
170 163-175 |
1732 |
175 172-178 |
14/17 |
4.50 |
42:08 |
2:22 |
9:29 |
171 169-173 |
1622 |
178 172-180 |
22/6 |
4.75 |
44:16 |
2:09 |
8:35 |
169 163-177 |
1450 |
176 164-182 |
2/29 |
5.00 |
46:17 |
2:00 |
8:02 |
172 163-182 |
1381 |
181 180-184 |
19/19 |
5.25 |
48:16 |
1:59 |
7:56 |
180 175-185 |
1429 |
184 182-188 |
17/16 |
5.27 |
48:27 |
11 |
7:49 |
181 181-181 |
1415 |
184 184-184 |
1/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
30 10.6% |
8:28
|
29 8.4% |
10:14
|
26 17.5% |
9:35
|
15 5.8% |
10:49
|
14 7.5% |
7:43
|
12 9.3% |
10:49
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
5.3 |
48:27 |
9:11 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
54.01% |
More |
800m |
3:57 |
7:57 |
59.68% |
More |
1km |
4:58 |
8:00 |
61.59% |
More |
Mile |
8:26 |
8:26 |
61.32% |
More |
5k |
28:01 |
9:01 |
64.44% |
More |
5 miles |
45:47 |
9:09 |
64.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
62.13 |
5km |
27:40 |
8:54 |
65.26 |
5M |
45:48 |
9:10 |
64.49 |
10km |
57:40 |
9:17 |
64.20 |
10M |
1:35:30 |
9:33 |
64.05 |
Half |
2:07:09 |
9:42 |
62.92 |
20M |
3:19:07 |
9:57 |
63.46 |
Mara |
4:25:07 |
10:07 |
63.27 |
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