Sun 4th Apr 2021 at 8:00am by MrMo
Run > Medium Long Run
-
Time
2:23:11
-
Miles
15.00
-
Min/mi
9:33
-
Pacing
47%
-
WAVA
51.08
-
Stride(cm)
98
-
Cals
1648
-
Cadence
171
-
BPM
159
-
%MHR
82.1
-
B/mi
1513
-
Hillscore
2
-
Surface
Road
Notes & Comments
Felt really rough today. Before I left the house, I ended up sat on the stairs void of all energy. And that's pretty much how the run went; a struggle from start to finish, generally feeling wiped out.
The back is playing up, the knee isn't happy and the body is generally a bit worn out.
Split Summary
===
1) 1m - 10:10(10:10/m) 146/159bpm 118cal
2) 1m - 10:13(10:13/m) 150/159bpm 119cal
3) 1m - 10:06(10:06/m) 157/169bpm 124cal
4) 1m - 10:00(10:00/m) 158/171bpm 121cal
5) 1m - 9:50(9:50/m) 155/168bpm 114cal
6) 1m - 9:46(9:46/m) 159/172bpm 116cal
7) 1m - 9:37(9:37/m) 164/174bpm 121cal
8) 1m - 9:38(9:38/m) 163/175bpm 120cal
9) 1m - 9:17(9:17/m) 165/177bpm 113cal
10) 1m - 9:14(9:14/m) 161/175bpm 102cal
11) 1m - 9:14(9:14/m) 168/180bpm 117cal
12) 1m - 9:09(9:09/m) 166/179bpm 114cal
13) 1m - 9:03(9:03/m) 162/177bpm 97cal
14) 1m - 9:07(9:07/m) 158/178bpm 80cal
15) 1m - 8:44(8:44/m) 157/174bpm 72cal
16) 0m - 2(7:44/m) 166/166bpm
10:10 10:13 10:06 10:00 9:50 9:46 9:37 9:38 9:17 9:14 9:14 9:09 9:03 9:07 8:44 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:06 |
5:06 |
10:12 |
139 88-157 |
1418 |
170 102-176 |
16/0 |
1.00 |
10:10 |
5:04 |
10:08 |
149 140-159 |
1510 |
172 170-176 |
9/2 |
1.50 |
15:16 |
5:06 |
10:12 |
150 142-158 |
1531 |
171 150-176 |
6/7 |
2.00 |
20:23 |
5:07 |
10:14 |
149 132-157 |
1525 |
172 166-176 |
3/7 |
2.50 |
25:26 |
5:03 |
10:06 |
156 146-166 |
1574 |
172 166-176 |
5/7 |
3.00 |
30:30 |
5:04 |
10:07 |
158 152-169 |
1600 |
172 166-176 |
4/8 |
3.50 |
35:30 |
5:00 |
10:00 |
160 146-170 |
1599 |
171 166-176 |
5/8 |
4.00 |
40:30 |
5:00 |
10:00 |
155 142-166 |
1550 |
172 166-176 |
5/9 |
4.50 |
45:33 |
5:04 +9
|
10:07 |
154 142-168 |
1559 |
172 166-176 |
7/9 |
5.00 |
50:28 |
4:55 |
9:49 |
155 146-163 |
1522 |
171 164-174 |
5/7 |
5.50 |
55:19 |
4:51 |
9:41 |
162 153-172 |
1570 |
171 164-176 |
7/8 |
6.00 |
1:05:37 |
10:18 +5:23
|
20:37 |
153 108-167 |
3154 |
171 156-176 |
5/15 |
6.50 |
1:10:28 |
4:51 |
9:42 |
169 155-174 |
1638 |
172 170-174 |
7/2 |
7.00 |
1:15:14 |
4:47 |
9:33 |
158 148-164 |
1510 |
172 168-176 |
4/4 |
7.50 |
1:20:06 |
4:52 |
9:44 |
161 151-172 |
1567 |
170 162-174 |
9/4 |
8.00 |
1:24:52 |
4:46 |
9:32 |
167 157-175 |
1591 |
172 168-176 |
5/9 |
8.50 |
1:29:27 |
4:35 |
9:10 |
168 160-174 |
1540 |
172 166-176 |
3/9 |
9.00 |
1:34:09 |
4:42 |
9:24 |
163 149-177 |
1533 |
171 164-174 |
5/5 |
9.50 |
1:38:47 |
4:38 |
9:16 |
164 148-173 |
1518 |
172 162-178 |
4/6 |
10.00 |
1:43:24 |
4:37 |
9:13 |
159 152-173 |
1466 |
172 170-174 |
3/7 |
10.50 |
1:48:03 |
4:39 |
9:19 |
166 158-178 |
1546 |
171 168-174 |
4/3 |
11.00 |
1:52:38 |
4:35 |
9:10 |
169 154-179 |
1550 |
172 170-176 |
3/4 |
11.50 |
1:57:17 |
4:39 |
9:17 |
164 157-171 |
1523 |
171 170-174 |
5/5 |
12.00 |
2:01:47 |
4:30 |
9:01 |
169 158-178 |
1523 |
172 168-174 |
3/4 |
12.50 |
2:06:19 |
4:32 |
9:03 |
158 148-168 |
1431 |
172 168-176 |
4/4 |
13.00 |
2:10:50 |
4:31 |
9:02 |
167 151-177 |
1509 |
172 168-176 |
4/3 |
13.50 |
2:15:23 |
4:33 |
9:07 |
159 152-172 |
1448 |
171 168-174 |
4/4 |
14.00 |
2:19:57 |
4:34 |
9:08 |
157 144-178 |
1434 |
171 166-176 |
9/3 |
14.50 |
2:24:24 |
4:27 |
8:53 |
155 139-162 |
1378 |
171 166-176 |
5/7 |
15.00 |
2:28:41 |
4:17 |
8:34 |
158 145-173 |
1353 |
173 170-178 |
7/3 |
15.00 |
2:28:43 |
2 |
9:48 |
166 166-166 |
1626 |
168 168-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.4 |
171 |
15 |
2:23:10 |
9:55 |
Walk |
0.0 |
102 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
3.6 |
- |
- |
5:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
38.54% |
More |
800m |
4:14 |
8:31 |
44.56% |
More |
1km |
5:20 |
8:36 |
46.11% |
More |
Mile |
8:43 |
8:43 |
48.07% |
More |
5k |
27:51 |
8:58 |
51.22% |
More |
5 miles |
45:17 |
9:03 |
51.27% |
More |
10k |
56:31 |
9:06 |
51.28% |
More |
10 miles |
1:38:13 |
9:49 |
48.74% |
More |
Half |
2:09:19 |
9:52 |
48.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
54.59 |
5km |
26:09 |
8:25 |
54.56 |
5M |
43:43 |
8:45 |
53.10 |
10km |
55:17 |
8:54 |
52.41 |
10M |
1:32:25 |
9:15 |
51.80 |
Half |
2:03:42 |
9:27 |
50.80 |
20M |
3:15:21 |
9:46 |
50.97 |
Mara |
4:21:30 |
9:59 |
50.77 |
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