Sun 11th Apr 2021 at 11:00am by Pegg
Run > General
- Not good
- snow
- breezy
- cold
-
Time
58:19
-
Miles
5.66
-
Min/mi
10:18
-
Pacing
67%
-
WAVA
50.32
-
Stride(cm)
91
-
Cals
432
-
Cadence
171
-
BPM
139
-
%MHR
61.2
-
B/mi
1430
-
Asc(m)
53
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Left knee doesn't like hills. It jolted going up the incline by the DIY shop then I walked up Hill Rise. Decided to stick to the flat after that so ran past Springwells before doubling back on the rail trail. Had a couple of minutes sitting on the bench on the trail moving my feet/ankles in circles as they'd both gone numb. Calves were tight while I was running...it wasn't the most comfortable run! So I didn't do a full distance and it wasn't a great pace, but I did a few miles and enjoyed being out in the fresh air. Put an email in to a sports massage person last night so fingers crossed I can get a rub down sometime soon. In the meantime it might be slower, shorter plods just to take care of things.
Split Summary
===
1) 0.62m - 6:21(10:14/m) 137/151bpm 52cal 5.86/6.37mph
2) 0.62m - 7:38(12:17/m) 135/144bpm 59cal 4.89/6.16mph
3) 0.62m - 6:20(10:12/m) 145/151bpm 54cal 5.88/6.03mph
4) 0.62m - 6:09(9:53/m) 142/149bpm 49cal 6.07/6.28mph
5) 0.62m - 6:46(10:54/m) 136/153bpm 45cal 5.51/6.41mph
6) 0.62m - 6:03(9:44/m) 138/147bpm 41cal 6.16/6.51mph
7) 0.62m - 6:02(9:43/m) 143/152bpm 44cal 6.17/6.41mph
8) 0.62m - 6:08(9:53/m) 141/147bpm 43cal 6.07/6.55mph
9) 0.62m - 6:11(9:57/m) 143/150bpm 41cal 6.03/6.32mph
10) 0.06m - 40(10:16/m) 143/144bpm 4cal 5.85/5.89mph
6:21 7:38 6:20 6:09 6:46 6:03 6:02 6:08 6:11 40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:42 |
2:42 |
10:47 |
125 81-144 |
1347 |
175 172-178 |
7/1 |
0.50 |
5:10 |
2:28 |
9:52 |
145 141-150 |
1430 |
174 170-176 |
7/2 |
0.75 |
7:43 |
2:33 |
10:14 |
140 136-148 |
1433 |
175 172-182 |
1/12 |
1.00 |
10:38 |
2:55 +3
|
11:42 |
138 131-144 |
1614 |
167 124-176 |
4/5 |
1.25 |
14:05 |
3:27 |
13:46 |
128 117-143 |
1762 |
149 118-180 |
10/2 |
1.50 |
16:38 |
2:33 |
10:12 |
145 136-148 |
1480 |
174 172-178 |
10/0 |
1.75 |
19:12 |
2:34 |
10:15 |
146 142-149 |
1496 |
174 170-176 |
5/3 |
2.00 |
21:44 |
2:32 |
10:08 |
144 141-146 |
1458 |
173 172-176 |
5/6 |
2.25 |
24:08 |
2:24 |
9:37 |
143 137-148 |
1376 |
172 170-176 |
2/9 |
2.50 |
26:39 |
2:31 |
10:03 |
142 137-146 |
1428 |
171 170-180 |
2/10 |
2.75 |
29:31 |
2:52 +12
|
11:27 |
141 135-153 |
1616 |
170 166-174 |
4/4 |
3.00 |
32:20 |
2:50 |
11:19 |
140 137-144 |
1584 |
164 130-174 |
4/5 |
3.25 |
36:41 |
4:20 +1:48
|
17:20 |
121 78-141 |
2098 |
168 106-174 |
3/11 |
3.50 |
39:08 |
2:27 |
9:50 |
140 136-144 |
1376 |
171 164-174 |
12/10 |
3.75 |
41:33 |
2:25 |
9:40 |
141 136-147 |
1364 |
173 170-176 |
1/4 |
4.00 |
43:59 |
2:26 |
9:45 |
142 139-144 |
1384 |
173 170-176 |
2/5 |
4.25 |
46:25 |
2:26 |
9:43 |
145 141-151 |
1409 |
174 172-178 |
2/4 |
4.50 |
48:53 |
2:28 |
9:52 |
143 140-147 |
1410 |
173 170-178 |
2/5 |
4.75 |
51:16 |
2:23 |
9:33 |
141 137-147 |
1346 |
173 170-176 |
4/4 |
5.00 |
53:48 |
2:31 |
10:06 |
141 137-144 |
1424 |
172 170-174 |
2/6 |
5.25 |
56:14 |
2:26 |
9:44 |
142 138-144 |
1383 |
173 170-178 |
3/3 |
5.50 |
58:47 |
2:33 |
10:11 |
143 140-150 |
1456 |
173 172-176 |
5/3 |
5.66 |
1:00:22 |
1:35 |
10:07 |
144 141-145 |
1457 |
173 172-174 |
2/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
39.80% |
More |
800m |
4:46 |
9:35 |
42.92% |
More |
1km |
6:00 |
9:39 |
44.43% |
More |
Mile |
9:40 |
9:40 |
46.86% |
More |
5k |
33:04 |
10:39 |
47.83% |
More |
5 miles |
53:31 |
10:42 |
48.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:17 |
9:17 |
48.77 |
5km |
30:53 |
9:56 |
51.22 |
5M |
51:08 |
10:14 |
50.48 |
10km |
1:04:23 |
10:22 |
50.20 |
10M |
1:46:37 |
10:40 |
49.85 |
Half |
2:21:57 |
10:50 |
48.86 |
20M |
3:42:17 |
11:07 |
48.99 |
Mara |
4:55:57 |
11:18 |
48.67 |
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