Mon 3rd May 2021 at 9:00am by alpenrose
Run > Long Run
- windy
-
Time
1:23:23
-
Miles
6.04
-
Min/mi
13:48
-
Pacing
82%
-
WAVA
46.56
-
Stride(cm)
75
-
Cals
670
-
Cadence
155
-
BPM
140
-
%MHR
81.7
-
B/mi
1929
-
Asc(m)
115
-
Hillscore
3
-
Surface
Road
Notes & Comments
3 comments
Put a few longer sections in today, especially on the downhills.
Split Summary
===
1) 1m - 14:35(14:35/m) 149/172bpm [2172b/mi] 121cal 4.12/5.16mph
2) 1m - 13:36(13:36/m) 138/170bpm [1878b/mi] 107cal 4.41/5.87mph
3) 1m - 13:48(13:48/m) 137/156bpm [1889b/mi] 115cal 4.35/5.43mph
4) 1m - 12:22(12:22/m) 139/149bpm [1718b/mi] 103cal 4.85/5.45mph
5) 1m - 14:44(14:44/m) 137/153bpm [2020b/mi] 112cal 4.07/5.3mph
6) 1m - 13:47(13:47/m) 139/151bpm [1915b/mi] 108cal 4.36/5.18mph
7) 0.04m - 32(14:02/m) 148/149bpm [2078b/mi] 4cal 4.27/4.99mph
14:35 13:36 13:48 12:22 14:44 13:47 32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:32 |
3:32 |
14:07 |
133 70-168 |
1878 |
150 114-170 |
3/2 |
0.50 |
6:44 |
3:12 |
12:48 |
165 157-170 |
2111 |
167 162-170 |
4/1 |
0.75 |
10:58 |
4:14 |
16:55 |
140 116-172 |
2369 |
136 98-170 |
14/0 |
1.00 |
14:35 |
3:37 |
14:29 |
156 143-164 |
2260 |
163 126-170 |
6/5 |
1.25 |
18:12 |
3:38 |
14:30 |
147 120-170 |
2132 |
153 114-170 |
6/1 |
1.50 |
21:33 |
3:21 |
13:23 |
135 113-152 |
1807 |
155 118-176 |
2/7 |
1.75 |
24:48 |
3:15 |
12:59 |
137 119-148 |
1779 |
167 164-170 |
3/1 |
2.00 |
28:11 |
3:23 |
13:33 |
134 120-146 |
1815 |
153 116-172 |
4/4 |
2.25 |
31:44 |
3:33 |
14:12 |
134 118-143 |
1903 |
152 118-172 |
4/1 |
2.50 |
34:51 |
3:07 |
12:27 |
141 131-145 |
1756 |
166 164-168 |
4/3 |
2.75 |
38:22 |
3:31 |
14:04 |
140 126-156 |
1969 |
161 108-172 |
5/4 |
3.00 |
41:59 |
3:37 |
14:27 |
135 117-146 |
1951 |
155 122-170 |
3/2 |
3.25 |
45:07 |
3:09 |
12:34 |
145 135-149 |
1822 |
164 134-168 |
5/2 |
3.50 |
48:27 |
3:20 |
13:19 |
137 123-147 |
1825 |
150 118-170 |
3/5 |
3.75 |
51:23 |
2:56 |
11:42 |
137 127-147 |
1603 |
167 164-170 |
1/17 |
4.00 |
54:20 |
2:58 |
11:52 |
138 129-148 |
1637 |
168 166-170 |
3/7 |
4.25 |
58:50 |
4:29 |
17:56 |
137 122-150 |
2458 |
137 80-170 |
14/3 |
4.50 |
1:02:33 |
3:43 |
14:53 |
135 121-150 |
2008 |
149 110-174 |
4/4 |
4.75 |
1:05:28 |
2:56 |
11:43 |
129 125-136 |
1512 |
166 160-170 |
0/20 |
5.00 |
1:09:05 |
3:36 |
14:26 |
145 136-152 |
2092 |
147 108-170 |
9/2 |
5.25 |
1:12:49 |
3:44 |
14:56 |
130 118-140 |
1941 |
151 108-170 |
5/12 |
5.50 |
1:16:18 |
3:29 |
13:56 |
139 129-144 |
1936 |
155 118-170 |
1/4 |
5.75 |
1:19:47 |
3:29 |
13:55 |
141 126-151 |
1962 |
158 118-168 |
4/3 |
6.00 |
1:22:52 |
3:05 |
12:20 |
145 140-149 |
1789 |
164 160-168 |
2/3 |
6.04 |
1:23:24 |
32 |
14:20 |
148 147-148 |
2121 |
162 160-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.5 |
166 |
5.2 |
1:05:28 |
12:38 |
Walk |
21.5 |
118 |
0.9 |
17:56 |
20:53 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:15 |
39.36% |
More |
800m |
5:47 |
11:38 |
45.49% |
More |
1km |
7:19 |
11:47 |
46.25% |
More |
Mile |
12:22 |
12:22 |
45.02% |
More |
5k |
41:02 |
13:12 |
47.39% |
More |
5 miles |
1:08:16 |
13:39 |
46.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:43 |
10:43 |
51.93 |
5km |
39:04 |
12:34 |
49.77 |
5M |
1:07:13 |
13:27 |
47.42 |
10km |
1:26:07 |
13:52 |
46.44 |
10M |
2:28:12 |
14:49 |
44.70 |
Half |
3:21:39 |
15:24 |
43.03 |
20M |
5:26:44 |
16:20 |
42.08 |
Mara |
7:24:36 |
16:58 |
41.15 |
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Yay well done
Good stuff
Great mileage