Sat 3rd Apr 2021 at 1:00pm by Pegg
Run > Tempo
- Good
- breezy
-
Time
1:05:11
-
Miles
7.08
-
Min/mi
9:12
-
Pacing
54%
-
WAVA
56.83
-
Stride(cm)
101
-
Cals
583
-
Cadence
174
-
BPM
152
-
%MHR
66.9
-
B/mi
1399
-
Asc(m)
95
-
Hillscore
8
-
Surface
Road
Notes & Comments
That’s better! Three glasses of wine last night and a slower start this morning somehow led to stronger legs with a bit more pace in them!
Left knee still niggling a bit but got better as the run went on.
Split Summary
===
1) 0.62m - 5:52(9:27/m) 119/134bpm 36cal 6.35/14.19mph
2) 0.62m - 6:17(10:07/m) 125/143bpm 40cal 5.93/6.99mph
3) 0.62m - 5:34(8:58/m) 145/160bpm 47cal 6.69/7.68mph
4) 0.62m - 5:22(8:38/m) 160/165bpm 55cal 6.95/7.28mph
5) 0.62m - 5:51(9:25/m) 159/169bpm 58cal 6.37/6.85mph
6) 0.62m - 6:34(10:35/m) 158/171bpm 62cal 5.67/6.51mph
7) 0.62m - 5:21(8:37/m) 161/174bpm 49cal 6.96/7.41mph
8) 0.62m - 5:25(8:43/m) 161/173bpm 52cal 6.89/7.43mph
9) 0.62m - 5:44(9:13/m) 167/176bpm 59cal 6.51/7.39mph
10) 0.62m - 5:32(8:54/m) 161/166bpm 51cal 6.74/7.08mph
11) 0.62m - 5:27(8:47/m) 163/168bpm 52cal 6.83/7.41mph
12) 0.24m - 2:11(9:00/m) 166/169bpm 22cal 6.66/7.14mph
5:52 6:17 5:34 5:22 5:51 6:34 5:21 5:25 5:44 5:32 5:27 2:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
5:10 |
5:10 +2:55
|
20:42 |
113 55-134 |
2339 |
175 170-184 |
4/3 |
0.50 |
7:40 |
2:29 |
9:57 |
121 116-127 |
1203 |
175 168-182 |
11/1 |
0.75 |
9:57 |
2:18 |
9:11 |
121 106-129 |
1112 |
177 174-182 |
2/9 |
1.00 |
12:30 |
2:32 |
10:09 |
124 112-134 |
1260 |
171 130-178 |
2/2 |
1.25 |
15:08 |
2:38 |
10:34 |
133 126-143 |
1405 |
173 168-178 |
5/2 |
1.50 |
17:17 |
2:09 |
8:34 |
142 137-146 |
1217 |
180 172-186 |
17/0 |
1.75 |
19:31 |
2:15 |
8:58 |
142 137-149 |
1274 |
173 170-176 |
5/3 |
2.00 |
21:46 |
2:14 |
8:57 |
158 154-161 |
1415 |
173 170-176 |
2/7 |
2.25 |
23:54 |
2:08 |
8:31 |
160 156-165 |
1363 |
174 172-178 |
3/6 |
2.50 |
26:08 |
2:14 |
8:56 |
160 156-165 |
1429 |
173 170-176 |
3/10 |
2.75 |
28:28 |
2:20 |
9:21 |
163 155-169 |
1523 |
172 168-176 |
6/6 |
3.00 |
30:45 |
2:18 |
9:10 |
157 152-162 |
1440 |
173 170-180 |
3/9 |
3.25 |
33:19 |
2:34 |
10:16 |
160 154-164 |
1642 |
170 166-172 |
11/3 |
3.50 |
36:12 |
2:53 |
11:31 |
155 140-164 |
1784 |
158 122-178 |
21/0 |
3.75 |
38:36 |
2:24 |
9:36 |
162 156-173 |
1555 |
174 166-180 |
8/3 |
4.00 |
40:49 |
2:13 |
8:51 |
164 156-173 |
1451 |
176 172-180 |
4/9 |
4.25 |
42:55 |
2:06 |
8:24 |
159 155-163 |
1336 |
174 172-178 |
0/15 |
4.50 |
45:05 |
2:10 |
8:41 |
157 152-163 |
1363 |
175 172-178 |
0/14 |
4.75 |
47:16 |
2:11 |
8:44 |
159 156-162 |
1388 |
174 172-178 |
1/8 |
5.00 |
49:29 |
2:13 |
8:52 |
167 160-173 |
1481 |
173 170-176 |
5/3 |
5.25 |
51:48 |
2:19 |
9:15 |
171 168-174 |
1582 |
171 170-176 |
7/2 |
5.50 |
54:26 |
2:39 +21
|
10:34 |
164 155-175 |
1734 |
176 170-182 |
8/4 |
5.75 |
56:39 |
2:12 |
8:50 |
161 156-165 |
1421 |
175 172-178 |
1/6 |
6.00 |
58:51 |
2:13 |
8:50 |
162 158-165 |
1432 |
175 174-178 |
2/5 |
6.25 |
1:01:10 |
2:19 +4
|
9:15 |
160 156-165 |
1481 |
175 170-178 |
1/8 |
6.50 |
1:03:34 |
2:24 +9
|
9:35 |
162 158-164 |
1552 |
176 172-180 |
6/6 |
6.75 |
1:05:45 |
2:11 |
8:44 |
164 162-166 |
1433 |
176 172-178 |
4/4 |
7.00 |
1:07:59 |
2:14 |
8:57 |
166 165-169 |
1487 |
176 172-178 |
4/4 |
7.08 |
1:08:41 |
42 |
8:56 |
166 163-169 |
1482 |
175 174-176 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
174 |
7 |
1:04:04 |
9:38 |
Walk |
1.7 |
127 |
0.1 |
1:12 |
16:44 |
Pause |
4.7 |
- |
- |
3:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
45.32% |
More |
800m |
4:14 |
8:30 |
48.43% |
More |
1km |
5:19 |
8:33 |
50.16% |
More |
Mile |
8:36 |
8:36 |
52.63% |
More |
5k |
28:03 |
9:02 |
56.41% |
More |
5 miles |
45:59 |
9:12 |
56.15% |
More |
10k |
57:25 |
9:14 |
56.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
55.32 |
5km |
27:13 |
8:46 |
58.12 |
5M |
45:05 |
9:01 |
57.26 |
10km |
56:46 |
9:08 |
56.93 |
10M |
1:34:00 |
9:24 |
56.54 |
Half |
2:05:09 |
9:33 |
55.42 |
20M |
3:15:58 |
9:48 |
55.57 |
Mara |
4:20:55 |
9:58 |
55.20 |
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