Mon 12th Apr 2021 at 6:00am by Pegg
Run > General
cold
-
Time
1:05:51
-
Miles
6.44
-
Min/mi
10:14
-
Pacing
85%
-
WAVA
50.94
-
Stride(cm)
91
-
Cals
605
-
Cadence
173
-
BPM
154
-
%MHR
67.8
-
B/mi
1574
-
Asc(m)
80
-
Hillscore
6
-
Surface
Road
Notes & Comments
A beautiful morning for a run. Super cold (-1 'feels like' -5) but no wind and clear blue skies and sunshine.
After the knee and calf issues this weekend I took it steady and had plans to take a flatter route if needed but I ended up tackling both of the usual hills and added a couple of loops on the end. I've stretched, I've applied magnesium gel...we'll see how they are tomorrow. I'm just glad I was able to get out this morning to enjoy it.
Split Summary
===
1) 0.62m - 6:47(10:55/m) 131/143bpm 52cal 5.49/6.26mph
2) 0.62m - 7:05(11:24/m) 139/149bpm 55cal 5.27/6.24mph
3) 0.62m - 6:25(10:20/m) 140/149bpm 52cal 5.81/5.95mph
4) 0.62m - 6:12(9:59/m) 139/145bpm 48cal 6.01/6.45mph
5) 0.62m - 7:16(11:41/m) 144/160bpm 58cal 5.13/6.05mph
6) 0.62m - 5:55(9:31/m) 148/157bpm 47cal 6.31/6.8mph
7) 0.62m - 6:01(9:41/m) 162/175bpm 60cal 6.19/6.57mph
8) 0.62m - 6:01(9:41/m) 177/183bpm 68cal 6.19/6.74mph
9) 0.62m - 5:59(9:38/m) 184/191bpm 70cal 6.23/6.76mph
10) 0.62m - 5:57(9:35/m) 183/187bpm 71cal 6.26/7.37mph
11) 0.22m - 2:13(9:59/m) 175/186bpm 24cal 6.01/6.32mph
6:47 7:05 6:25 6:12 7:16 5:55 6:01 6:01 5:59 5:57 2:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:56 |
2:56 |
11:44 |
123 84-138 |
1443 |
172 170-176 |
9/0 |
| 0.50 |
5:28 |
2:32 |
10:06 |
139 134-143 |
1405 |
174 170-176 |
6/3 |
| 0.75 |
8:00 |
2:32 |
10:09 |
134 127-138 |
1360 |
175 174-176 |
2/11 |
| 1.00 |
10:30 |
2:30 |
10:00 |
138 133-143 |
1380 |
174 172-180 |
4/4 |
| 1.25 |
13:50 |
3:21 |
13:22 |
140 127-149 |
1871 |
156 122-176 |
7/5 |
| 1.50 |
16:26 |
2:35 |
10:21 |
141 135-145 |
1458 |
176 172-180 |
13/3 |
| 1.75 |
19:01 |
2:36 |
10:23 |
141 135-148 |
1464 |
175 172-178 |
7/4 |
| 2.00 |
21:33 |
2:31 |
10:05 |
139 136-143 |
1402 |
177 174-180 |
3/5 |
| 2.25 |
24:01 |
2:28 |
9:52 |
140 136-142 |
1380 |
176 172-180 |
4/6 |
| 2.50 |
26:32 |
2:31 |
10:05 |
139 132-145 |
1402 |
176 172-180 |
3/9 |
| 2.75 |
29:09 |
2:37 |
10:28 |
141 134-148 |
1475 |
172 170-178 |
4/2 |
| 3.00 |
32:30 |
3:21 |
13:24 |
147 135-159 |
1970 |
151 120-172 |
13/1 |
| 3.25 |
35:06 |
2:37 |
10:27 |
141 134-151 |
1473 |
175 126-180 |
18/0 |
| 3.50 |
37:28 |
2:22 |
9:28 |
150 144-157 |
1419 |
179 176-182 |
2/12 |
| 3.75 |
39:45 |
2:17 |
9:07 |
150 145-153 |
1367 |
179 176-182 |
0/17 |
| 4.00 |
42:09 |
2:24 |
9:36 |
153 146-161 |
1468 |
176 172-178 |
0/14 |
| 4.25 |
44:37 |
2:28 |
9:52 |
168 157-174 |
1656 |
173 170-176 |
1/6 |
| 4.50 |
47:04 |
2:27 |
9:50 |
173 170-176 |
1700 |
173 170-178 |
2/4 |
| 4.75 |
49:24 |
2:20 |
9:18 |
177 173-183 |
1647 |
174 172-178 |
5/5 |
| 5.00 |
51:52 |
2:28 |
9:54 |
180 176-183 |
1781 |
175 172-178 |
2/7 |
| 5.25 |
54:14 |
2:22 |
9:29 |
186 177-191 |
1763 |
173 172-176 |
2/5 |
| 5.50 |
56:40 |
2:25 |
9:41 |
184 179-189 |
1781 |
175 172-180 |
3/4 |
| 5.75 |
59:28 |
2:48 +25
|
11:13 |
180 176-184 |
2020 |
174 156-176 |
5/6 |
| 6.00 |
1:01:52 |
2:24 |
9:35 |
183 176-187 |
1753 |
174 172-178 |
1/3 |
| 6.25 |
1:04:19 |
2:27 |
9:48 |
183 180-186 |
1795 |
175 174-178 |
2/3 |
| 6.44 |
1:06:15 |
1:56 |
10:02 |
173 168-184 |
1735 |
175 172-176 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.2 |
174 |
6.3 |
1:03:43 |
10:09 |
| Walk |
3.2 |
125 |
0.1 |
2:07 |
17:19 |
| Pause |
0.6 |
- |
- |
25 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:15 |
9:04 |
41.30% |
More |
| 800m |
4:36 |
9:15 |
44.49% |
More |
| 1km |
5:46 |
9:17 |
46.17% |
More |
| Mile |
9:27 |
9:27 |
47.88% |
More |
| 5k |
30:14 |
9:44 |
52.31% |
More |
| 5 miles |
50:22 |
10:04 |
51.25% |
More |
| 10k |
1:03:32 |
10:14 |
50.87% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:09 |
9:09 |
49.48 |
| 5km |
30:25 |
9:47 |
52.01 |
| 5M |
50:21 |
10:04 |
51.27 |
| 10km |
1:03:24 |
10:12 |
50.98 |
| 10M |
1:44:59 |
10:30 |
50.63 |
| Half |
2:19:47 |
10:40 |
49.62 |
| 20M |
3:38:53 |
10:57 |
49.75 |
| Mara |
4:51:26 |
11:07 |
49.42 |
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