-
Time
55:02
-
Miles
4.90
-
Min/mi
11:14
-
Pacing
84%
-
WAVA
50.15
-
Stride(cm)
89
-
Cals
501
-
Cadence
161
-
BPM
133
-
%MHR
71.6
-
B/mi
1488
-
Asc(m)
81
-
Hillscore
7
-
Surface
Mixed
Notes & Comments
10 comments
Foundation run - lovely day. Legs definitely a tad weary and it was warm. 55 minutes didn't quite get me round the 5 mile loop (sorry Linds).
Split Summary
===
1) 0.43m - 5:09(12:01/m) 118/128bpm [1418b/mi] 40cal 4.99/5.34mph
2) 1m - 10:45(10:45/m) 136/142bpm [1461b/mi] 108cal 5.58/6.32mph
3) 1m - 10:20(10:20/m) 138/141bpm [1427b/mi] 102cal 5.8/7.1mph
4) 1m - 11:23(11:23/m) 137/140bpm [1559b/mi] 108cal 5.27/5.8mph
5) 1m - 11:05(11:05/m) 137/142bpm [1518b/mi] 101cal 5.42/6.03mph
6) 0.13m - 1:27(10:57/m) 137/139bpm [1500b/mi] 12cal 5.48/5.61mph
7) 0.34m - 4:53(14:28/m) 129/140bpm [1867b/mi] 30cal 4.15/5.53mph
5:09 10:45 10:20 11:23 11:05 1:27 4:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:47 |
3:47 +43
|
15:10 |
111 92-127 |
1683 |
157 118-170 |
1/4 |
0.50 |
6:37 |
2:50 |
11:19 |
125 122-131 |
1415 |
158 156-162 |
7/17 |
0.75 |
9:17 |
2:40 |
10:39 |
134 130-137 |
1426 |
161 156-164 |
9/5 |
1.00 |
12:01 |
2:44 |
10:58 |
137 134-140 |
1502 |
162 156-166 |
26/32 |
1.25 |
14:43 |
2:41 |
10:45 |
138 135-142 |
1483 |
164 162-168 |
24/5 |
1.50 |
17:19 |
2:36 |
10:25 |
139 137-140 |
1448 |
163 160-164 |
19/20 |
1.75 |
19:49 |
2:30 |
10:00 |
138 134-141 |
1381 |
163 160-166 |
14/13 |
2.00 |
22:12 |
2:23 |
9:32 |
137 133-140 |
1306 |
163 158-174 |
9/21 |
2.25 |
24:57 |
2:45 |
10:59 |
138 137-140 |
1516 |
162 158-164 |
11/13 |
2.50 |
27:40 |
2:43 |
10:52 |
137 134-140 |
1488 |
162 156-170 |
11/14 |
2.75 |
30:28 |
2:48 |
11:13 |
137 135-139 |
1536 |
160 158-168 |
15/23 |
3.00 |
33:14 |
2:47 |
11:06 |
137 135-139 |
1521 |
162 158-166 |
24/18 |
3.25 |
36:11 |
2:57 |
11:48 |
137 136-139 |
1618 |
162 158-166 |
14/14 |
3.50 |
39:10 |
2:59 |
11:55 |
137 134-140 |
1633 |
163 158-170 |
26/8 |
3.75 |
41:56 |
2:46 |
11:02 |
138 135-142 |
1524 |
163 158-172 |
11/17 |
4.00 |
44:33 |
2:38 |
10:30 |
137 133-140 |
1439 |
165 160-168 |
6/18 |
4.25 |
47:23 |
2:49 |
11:18 |
136 134-139 |
1536 |
164 160-166 |
24/13 |
4.50 |
50:09 |
2:46 |
11:06 |
137 135-139 |
1520 |
164 162-170 |
11/22 |
4.75 |
53:41 |
3:32 |
14:09 |
131 124-138 |
1853 |
147 118-164 |
15/8 |
4.90 |
55:44 |
2:03 |
13:51 |
128 125-133 |
1773 |
153 118-168 |
14/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
162 |
4.8 |
53:10 |
11:14 |
Walk |
3.3 |
120 |
0.1 |
1:51 |
17:52 |
Pause |
1.3 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:06 |
44.52% |
More |
800m |
4:48 |
9:40 |
46.37% |
More |
1km |
6:06 |
9:49 |
47.60% |
More |
Mile |
10:08 |
10:08 |
48.72% |
More |
5k |
33:36 |
10:49 |
51.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:36 |
9:36 |
51.38 |
5km |
33:22 |
10:44 |
51.66 |
5M |
56:16 |
11:15 |
50.04 |
10km |
1:11:27 |
11:30 |
49.37 |
10M |
2:00:31 |
12:03 |
48.29 |
Half |
2:42:08 |
12:23 |
46.91 |
20M |
4:18:06 |
12:54 |
46.44 |
Mara |
5:47:15 |
13:15 |
45.77 |
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*awaits notes*
Notes added x
Good work anyway
It is slowly getting warmer felt some heat today from the sun when out of the wind. Nice 🏃♀️
*shudders*
good work, though x
good work
Nicely done.
Well run x