Thu 8th Apr 2021 at 6:00am by Pegg
Run > General
- breezy
-
Time
1:09:06
-
Miles
7.21
-
Min/mi
9:35
-
Pacing
88%
-
WAVA
54.64
-
Stride(cm)
97
-
Cals
609
-
Cadence
173
-
BPM
153
-
%MHR
67.6
-
B/mi
1471
-
Asc(m)
86
-
Hillscore
7
-
Surface
Road
Notes & Comments
Legs felt a bit tired at the start but warmed up into it. Left knee niggle came back for 500m or so around 9km but went away again afterwards. Felt like I was running out of energy at the same time, but managed a good pace for the last couple of km - trialling a small glass of milk before my run, maybe that helped?
Split Summary
===
1) 0.62m - 6:25(10:20/m) 139/153bpm 55cal 5.81/42.35mph
2) 0.62m - 6:37(10:38/m) 148/157bpm 58cal 5.64/6.72mph
3) 0.62m - 5:59(9:38/m) 155/160bpm 57cal 6.23/6.51mph
4) 0.62m - 5:52(9:26/m) 150/156bpm 51cal 6.36/6.78mph
5) 0.62m - 6:23(10:16/m) 161/177bpm 63cal 5.85/6.47mph
6) 0.62m - 5:40(9:07/m) 161/175bpm 55cal 6.58/6.8mph
7) 0.62m - 5:45(9:16/m) 151/162bpm 47cal 6.48/6.93mph
8) 0.62m - 5:45(9:15/m) 150/160bpm 43cal 6.49/6.99mph
9) 0.62m - 6:03(9:45/m) 158/165bpm 54cal 6.16/6.78mph
10) 0.62m - 5:47(9:18/m) 156/162bpm 47cal 6.45/7.33mph
11) 0.62m - 5:39(9:06/m) 159/164bpm 49cal 6.6/7.35mph
12) 0.38m - 3:12(8:30/m) 163/170bpm 30cal 7.06/7.51mph
6:25 6:37 5:59 5:52 6:23 5:40 5:45 5:45 6:03 5:47 5:39 3:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:50 |
2:50 |
11:21 |
127 93-145 |
1442 |
172 168-178 |
7/1 |
0.50 |
5:19 |
2:29 |
9:55 |
148 145-153 |
1468 |
172 162-176 |
4/2 |
0.75 |
7:37 |
2:18 |
9:13 |
144 139-148 |
1327 |
173 172-176 |
1/8 |
1.00 |
10:09 |
2:32 |
10:07 |
147 144-150 |
1488 |
172 170-174 |
0/5 |
1.25 |
13:05 |
2:56 |
11:45 |
149 137-157 |
1750 |
162 120-176 |
9/1 |
1.50 |
15:33 |
2:27 |
9:49 |
154 152-156 |
1512 |
174 170-176 |
11/1 |
1.75 |
17:55 |
2:22 |
9:30 |
156 152-160 |
1481 |
173 170-178 |
5/5 |
2.00 |
20:18 |
2:23 |
9:32 |
153 151-156 |
1458 |
173 170-174 |
4/6 |
2.25 |
22:37 |
2:19 |
9:15 |
149 145-154 |
1378 |
174 170-178 |
3/8 |
2.50 |
25:01 |
2:24 |
9:36 |
150 146-156 |
1440 |
174 170-178 |
6/7 |
2.75 |
27:29 |
2:28 |
9:53 |
153 145-159 |
1512 |
174 170-178 |
3/5 |
3.00 |
30:11 |
2:42 |
10:47 |
164 157-177 |
1768 |
166 124-170 |
15/0 |
3.25 |
32:31 |
2:20 |
9:22 |
171 159-177 |
1601 |
175 170-180 |
17/0 |
3.50 |
35:13 |
2:42 +25
|
10:47 |
162 151-167 |
1746 |
176 170-180 |
4/4 |
3.75 |
37:33 |
2:20 |
9:21 |
156 149-166 |
1458 |
174 168-176 |
6/8 |
4.00 |
39:52 |
2:19 |
9:15 |
158 153-161 |
1461 |
175 170-180 |
4/2 |
4.25 |
42:13 |
2:21 |
9:25 |
146 141-156 |
1375 |
178 174-182 |
1/17 |
4.50 |
44:27 |
2:14 |
8:56 |
145 140-149 |
1295 |
176 174-178 |
1/17 |
4.75 |
46:46 |
2:19 |
9:15 |
150 141-154 |
1389 |
173 170-176 |
1/12 |
5.00 |
49:10 |
2:24 |
9:34 |
154 147-160 |
1475 |
173 170-178 |
1/6 |
5.25 |
51:40 |
2:31 |
10:02 |
158 152-163 |
1586 |
174 170-176 |
8/2 |
5.50 |
53:59 |
2:19 |
9:16 |
158 155-162 |
1465 |
175 170-178 |
2/5 |
5.75 |
56:18 |
2:19 |
9:15 |
157 153-163 |
1452 |
175 172-178 |
2/4 |
6.00 |
58:41 |
2:24 |
9:34 |
154 151-157 |
1473 |
173 170-176 |
3/7 |
6.25 |
1:01:00 |
2:19 |
9:15 |
158 154-161 |
1462 |
176 170-180 |
6/2 |
6.50 |
1:03:17 |
2:17 |
9:06 |
158 156-161 |
1439 |
176 174-180 |
2/7 |
6.75 |
1:05:33 |
2:17 |
9:07 |
158 151-164 |
1440 |
176 174-178 |
3/3 |
7.00 |
1:07:50 |
2:17 |
9:07 |
161 156-164 |
1468 |
176 174-180 |
3/4 |
7.21 |
1:09:32 |
1:42 |
8:03 |
165 161-170 |
1327 |
176 174-178 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
173 |
7.2 |
1:08:11 |
9:35 |
Walk |
1.3 |
124 |
0.1 |
56 |
15:53 |
Pause |
0.6 |
- |
- |
25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
46.12% |
More |
800m |
4:20 |
8:43 |
47.25% |
More |
1km |
5:25 |
8:43 |
49.20% |
More |
Mile |
8:52 |
8:52 |
51.04% |
More |
5k |
28:44 |
9:15 |
55.07% |
More |
5 miles |
47:17 |
9:27 |
54.60% |
More |
10k |
59:26 |
9:34 |
54.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:31 |
8:31 |
53.16 |
5km |
28:19 |
9:07 |
55.86 |
5M |
46:53 |
9:23 |
55.06 |
10km |
59:01 |
9:30 |
54.76 |
10M |
1:37:44 |
9:46 |
54.38 |
Half |
2:10:08 |
9:56 |
53.30 |
20M |
3:23:47 |
10:11 |
53.44 |
Mara |
4:31:19 |
10:21 |
53.09 |
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