Mon 22nd Mar 2021 at 6:00am by Pegg
Run > General
- Good
-
Time
1:02:35
-
Miles
6.38
-
Min/mi
9:49
-
Pacing
81%
-
WAVA
53.11
-
Stride(cm)
96
-
Cals
541
-
Cadence
170
-
BPM
148
-
%MHR
65.2
-
B/mi
1451
-
Asc(m)
119
-
Hillscore
6
-
Surface
Road
Notes & Comments
A strange run. Asleep still for the first 5km with no power in my legs, didn't really want to be there. Top of the second hill I saw the time on my watch and it was terrible. So I let loose on the downhill, pushed through the rest of the kms to try and make a respectable time.
Knocked 4 seconds off the downhill segment time (not got near it in ages).
And a 6:06 min/km overall pace which I'm more than happy with!
So my legs still want to play, and remember how to. My mind needs a bit of work. And the hill training definitely needs to be planned in.
Split Summary
===
1) 0.62m - 6:31(10:29/m) 136/144bpm 53cal 5.72/6.35mph
2) 0.62m - 7:27(11:59/m) 137/147bpm 58cal 5.01/6.37mph
3) 0.62m - 6:21(10:13/m) 144/151bpm 54cal 5.88/6.22mph
4) 0.62m - 6:18(10:08/m) 140/148bpm 47cal 5.92/6.57mph
5) 0.62m - 7:37(12:16/m) 140/151bpm 57cal 4.89/6.22mph
6) 0.62m - 5:12(8:23/m) 151/159bpm 44cal 7.16/8.33mph
7) 0.62m - 5:11(8:21/m) 162/167bpm 53cal 7.19/8.37mph
8) 0.62m - 5:28(8:49/m) 161/167bpm 54cal 6.81/7.7mph
9) 0.62m - 5:41(9:09/m) 161/166bpm 55cal 6.55/7.14mph
10) 0.62m - 5:22(8:38/m) 163/167bpm 52cal 6.95/7.56mph
11) 0.17m - 1:26(8:37/m) 166/170bpm 14cal 6.97/7.03mph
6:31 7:27 6:21 6:18 7:37 5:12 5:11 5:28 5:41 5:22 1:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:40 |
2:40 |
10:42 |
128 95-143 |
1369 |
173 170-176 |
10/1 |
0.50 |
5:17 |
2:37 |
10:27 |
141 137-144 |
1473 |
172 168-174 |
5/2 |
0.75 |
7:49 |
2:32 |
10:07 |
137 134-141 |
1385 |
172 170-174 |
0/11 |
1.00 |
10:42 |
2:53 |
11:32 |
143 138-147 |
1650 |
160 124-172 |
5/2 |
1.25 |
13:59 |
3:17 |
13:09 |
132 125-140 |
1735 |
156 122-176 |
9/6 |
1.50 |
16:36 |
2:37 |
10:27 |
143 138-147 |
1495 |
172 170-174 |
10/0 |
1.75 |
19:06 |
2:30 |
10:02 |
146 141-150 |
1464 |
172 170-174 |
7/2 |
2.00 |
21:36 |
2:29 |
9:57 |
144 141-148 |
1432 |
173 170-176 |
4/5 |
2.25 |
24:05 |
2:29 |
9:56 |
140 137-145 |
1392 |
173 170-176 |
1/5 |
2.50 |
26:52 |
2:47 +9
|
11:09 |
138 130-143 |
1538 |
174 164-180 |
3/6 |
2.75 |
29:21 |
2:29 |
9:56 |
142 135-150 |
1410 |
173 170-180 |
4/10 |
3.00 |
32:57 |
3:37 |
14:26 |
137 126-149 |
1977 |
139 120-174 |
6/3 |
3.25 |
35:43 |
2:46 |
11:02 |
143 129-149 |
1578 |
167 122-182 |
11/1 |
3.50 |
37:49 |
2:07 |
8:26 |
151 143-158 |
1274 |
177 172-180 |
18/0 |
3.75 |
39:45 |
1:55 |
7:42 |
155 147-159 |
1193 |
177 174-180 |
4/9 |
4.00 |
41:39 |
1:55 |
7:38 |
164 161-166 |
1253 |
176 172-182 |
0/18 |
4.25 |
43:51 |
2:12 |
8:48 |
162 158-165 |
1425 |
174 172-176 |
0/16 |
4.50 |
46:09 |
2:18 |
9:11 |
161 156-166 |
1479 |
172 168-176 |
1/7 |
4.75 |
48:15 |
2:06 |
8:24 |
160 156-167 |
1343 |
172 170-176 |
5/5 |
5.00 |
50:33 |
2:18 |
9:11 |
161 158-163 |
1478 |
171 170-174 |
1/8 |
5.25 |
52:46 |
2:13 |
8:51 |
162 160-166 |
1435 |
173 170-178 |
2/6 |
5.50 |
55:00 |
2:15 |
8:58 |
162 160-166 |
1454 |
174 172-178 |
3/4 |
5.75 |
57:19 |
2:19 |
9:15 |
161 158-165 |
1491 |
174 172-178 |
2/3 |
6.00 |
59:27 |
2:08 |
8:32 |
161 159-164 |
1373 |
175 172-178 |
3/2 |
6.25 |
1:01:34 |
2:07 |
8:30 |
165 162-167 |
1402 |
176 174-178 |
4/1 |
6.38 |
1:02:44 |
1:10 |
8:52 |
165 161-170 |
1463 |
175 172-178 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.9 |
173 |
6.2 |
58:52 |
9:35 |
Walk |
5.9 |
125 |
0.2 |
3:41 |
16:48 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.2 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
50.31% |
More |
800m |
3:47 |
7:37 |
53.99% |
More |
1km |
4:48 |
7:44 |
55.48% |
More |
Mile |
8:05 |
8:05 |
56.00% |
More |
5k |
26:47 |
8:37 |
59.07% |
More |
5 miles |
47:22 |
9:28 |
54.50% |
More |
10k |
1:00:54 |
9:48 |
53.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
51.54 |
5km |
29:11 |
9:24 |
54.20 |
5M |
48:20 |
9:40 |
53.41 |
10km |
1:00:51 |
9:48 |
53.11 |
10M |
1:40:46 |
10:05 |
52.75 |
Half |
2:14:10 |
10:15 |
51.69 |
20M |
3:30:06 |
10:30 |
51.83 |
Mara |
4:39:44 |
10:41 |
51.49 |
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