Tue 6th Apr 2021 at 6:00am by Pegg
Run > General
- Good
- v cold
-
Time
1:14:36
-
Miles
7.54
-
Min/mi
9:54
-
Pacing
84%
-
WAVA
53.03
-
Stride(cm)
94
-
Cals
660
-
Cadence
173
-
BPM
154
-
%MHR
67.8
-
B/mi
1523
-
Asc(m)
124
-
Hillscore
9
-
Surface
Road
Notes & Comments
A 4am wake up - Michael's first day back at real work - so I started steady and thought I'd see how it went. It stayed pretty steady throughout, but I got the miles in and really enjoyed it despite it being so so cold! Legs went bright red in the shower afterwards.
Split Summary
===
1) 0.62m - 6:31(10:29/m) 136/147bpm 52cal 5.72/6.93mph
2) 0.62m - 6:43(10:49/m) 147/158bpm 60cal 5.55/6.95mph
3) 0.62m - 5:58(9:36/m) 152/158bpm 55cal 6.25/6.66mph
4) 0.62m - 5:54(9:29/m) 150/158bpm 51cal 6.32/6.72mph
5) 0.62m - 7:30(12:05/m) 141/156bpm 53cal 4.97/6.26mph
6) 0.62m - 6:20(10:11/m) 156/163bpm 57cal 5.89/6.72mph
7) 0.62m - 6:10(9:55/m) 151/161bpm 48cal 6.05/6.78mph
8) 0.62m - 5:47(9:19/m) 156/163bpm 48cal 6.44/6.66mph
9) 0.62m - 5:48(9:20/m) 159/166bpm 53cal 6.42/6.91mph
10) 0.62m - 5:40(9:07/m) 160/170bpm 52cal 6.59/7.16mph
11) 0.62m - 5:51(9:24/m) 175/188bpm 63cal 6.38/7.18mph
12) 0.62m - 5:43(9:13/m) 173/181bpm 61cal 6.52/7.66mph
13) 0.08m - 41(8:20/m) 178/180bpm 7cal 7.19/6.87mph
6:31 6:43 5:58 5:54 7:30 6:20 6:10 5:47 5:48 5:40 5:51 5:43 41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:52 |
2:52 |
11:29 |
126 78-142 |
1448 |
177 174-186 |
5/1 |
0.50 |
5:25 |
2:32 |
10:10 |
141 137-146 |
1433 |
177 170-182 |
6/1 |
0.75 |
7:48 |
2:23 |
9:33 |
144 141-147 |
1375 |
176 174-180 |
1/10 |
1.00 |
10:16 |
2:28 |
9:50 |
147 145-150 |
1447 |
175 172-178 |
3/11 |
1.25 |
13:19 |
3:04 |
12:14 |
148 137-157 |
1811 |
162 120-176 |
12/3 |
1.50 |
15:44 |
2:24 |
9:38 |
151 146-158 |
1454 |
177 174-180 |
16/1 |
1.75 |
18:10 |
2:27 |
9:46 |
152 149-157 |
1485 |
176 174-180 |
4/6 |
2.00 |
20:32 |
2:22 |
9:27 |
153 149-158 |
1445 |
178 170-182 |
2/4 |
2.25 |
22:49 |
2:17 |
9:10 |
149 143-156 |
1365 |
177 172-182 |
1/7 |
2.50 |
25:16 |
2:27 |
9:49 |
150 146-154 |
1472 |
176 172-182 |
2/8 |
2.75 |
27:48 |
2:32 |
10:07 |
150 145-154 |
1517 |
171 130-176 |
5/6 |
3.00 |
31:35 |
3:47 |
15:08 |
132 118-151 |
1997 |
133 118-178 |
5/9 |
3.25 |
34:01 |
2:26 |
9:45 |
152 133-159 |
1483 |
178 174-184 |
20/0 |
3.50 |
36:16 |
2:15 |
9:00 |
160 156-163 |
1440 |
177 174-180 |
10/1 |
3.75 |
39:20 |
3:03 |
12:13 |
151 138-161 |
1845 |
161 126-178 |
6/1 |
4.00 |
41:55 |
2:35 |
10:19 |
151 137-158 |
1558 |
176 170-180 |
12/1 |
4.25 |
44:10 |
2:15 |
9:02 |
155 145-161 |
1399 |
180 174-184 |
13/4 |
4.50 |
46:33 |
2:23 |
9:32 |
149 144-153 |
1420 |
177 174-180 |
0/28 |
4.75 |
48:52 |
2:19 |
9:15 |
157 151-162 |
1452 |
180 176-184 |
10/4 |
5.00 |
51:09 |
2:17 |
9:10 |
158 154-162 |
1448 |
180 178-186 |
1/19 |
5.25 |
53:26 |
2:17 |
9:09 |
158 155-161 |
1445 |
179 176-184 |
0/17 |
5.50 |
55:48 |
2:22 |
9:28 |
161 155-166 |
1523 |
177 174-182 |
1/11 |
5.75 |
58:10 |
2:22 |
9:29 |
159 156-161 |
1508 |
175 172-178 |
3/5 |
6.00 |
1:00:34 |
2:24 |
9:36 |
160 155-164 |
1536 |
176 172-180 |
8/4 |
6.25 |
1:02:43 |
2:09 |
8:35 |
163 156-170 |
1398 |
177 172-180 |
3/9 |
6.50 |
1:05:03 |
2:20 |
9:19 |
176 162-187 |
1639 |
175 172-180 |
3/6 |
6.75 |
1:07:22 |
2:19 |
9:16 |
177 169-185 |
1642 |
175 172-178 |
3/10 |
7.00 |
1:09:48 |
2:26 |
9:44 |
170 165-178 |
1655 |
176 172-178 |
8/2 |
7.25 |
1:11:59 |
2:12 |
8:46 |
172 164-181 |
1508 |
179 174-184 |
3/5 |
7.50 |
1:14:20 |
2:20 |
9:21 |
176 173-180 |
1646 |
176 172-178 |
5/4 |
7.54 |
1:14:39 |
19 |
8:19 |
177 176-178 |
1471 |
177 174-178 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
45.14% |
More |
800m |
4:24 |
8:50 |
46.57% |
More |
1km |
5:30 |
8:52 |
48.37% |
More |
Mile |
9:07 |
9:07 |
49.62% |
More |
5k |
28:45 |
9:15 |
55.01% |
More |
5 miles |
48:59 |
9:48 |
52.70% |
More |
10k |
1:00:36 |
9:45 |
53.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:46 |
8:46 |
51.64 |
5km |
29:09 |
9:23 |
54.27 |
5M |
48:16 |
9:39 |
53.48 |
10km |
1:00:46 |
9:47 |
53.18 |
10M |
1:40:38 |
10:04 |
52.82 |
Half |
2:13:59 |
10:14 |
51.76 |
20M |
3:29:48 |
10:29 |
51.91 |
Mara |
4:39:20 |
10:40 |
51.56 |
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