Fri 7th May 2021 at 6:00pm by Alun
Run > Easy
-
Time
26:59
-
Miles
3.23
-
Min/mi
8:21
-
Pacing
95%
-
WAVA
58.73
-
Stride(cm)
132
-
Cals
317
-
Cadence
146
-
BPM
124
-
%MHR
71.1
-
B/mi
1034
-
Hillscore
6
-
Surface
Road
Notes & Comments
Nice'n' Sleazy Does It.
Taking it very easy after last night's hamstring tightening during the track session, seems okay but I'm not going to push on it for a bit.
Split Summary
===
1) 0.62m - 5:19(8:34/m) 119/128bpm [1018b/mi] 61cal
2) 0.62m - 5:21(8:36/m) 125/132bpm [1076b/mi] 64cal
3) 0.62m - 5:03(8:07/m) 122/130bpm [991b/mi] 57cal
4) 0.62m - 5:01(8:04/m) 125/130bpm [1008b/mi] 59cal
5) 0.62m - 5:14(8:26/m) 129/138bpm [1088b/mi] 65cal
6) 0.12m - 1:01(8:13/m) 126/129bpm [1036b/mi] 11cal
5:19 5:21 5:03 5:01 5:14 1:01
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:05 |
1:05 |
8:42 |
104 80-121 |
904 |
148 146-150 |
3/1 |
0.25 |
2:08 |
1:03 |
8:23 |
122 121-123 |
1022 |
148 146-150 |
14/5 |
0.38 |
3:11 |
1:03 |
8:22 |
121 121-122 |
1011 |
148 146-150 |
5/11 |
0.50 |
4:15 |
1:04 |
8:32 |
122 119-123 |
1041 |
148 146-150 |
4/4 |
0.63 |
5:21 |
1:06 |
8:47 |
127 124-128 |
1116 |
148 146-150 |
4/6 |
0.75 |
6:26 |
1:05 |
8:42 |
130 129-130 |
1131 |
146 146-148 |
11/0 |
0.88 |
7:29 |
1:03 |
8:27 |
129 125-132 |
1090 |
146 142-146 |
7/2 |
1.00 |
8:32 |
1:02 |
8:19 |
121 120-123 |
1007 |
147 146-150 |
2/7 |
1.13 |
9:40 |
1:08 |
9:04 |
122 119-125 |
1106 |
145 138-150 |
4/7 |
1.25 |
10:43 |
1:03 |
8:25 |
125 123-127 |
1053 |
146 144-146 |
6/4 |
1.38 |
11:46 |
1:03 |
8:25 |
127 124-129 |
1068 |
145 142-146 |
13/0 |
1.50 |
12:47 |
1:01 |
8:09 |
123 117-130 |
1002 |
146 144-148 |
3/6 |
1.63 |
13:46 |
59 |
7:50 |
118 115-119 |
925 |
147 144-150 |
2/5 |
1.75 |
14:45 |
59 |
7:53 |
121 119-122 |
954 |
148 146-150 |
1/7 |
1.88 |
15:47 |
1:02 |
8:14 |
123 121-125 |
1013 |
146 144-148 |
7/11 |
2.00 |
16:49 |
1:02 |
8:20 |
127 124-130 |
1058 |
146 144-148 |
5/8 |
2.13 |
17:47 |
58 |
7:46 |
127 126-128 |
985 |
146 144-148 |
6/3 |
2.25 |
18:47 |
1:00 |
7:57 |
122 118-127 |
969 |
146 144-150 |
4/8 |
2.38 |
19:47 |
1:00 |
8:03 |
123 118-129 |
991 |
145 144-148 |
5/3 |
2.50 |
20:49 |
1:02 |
8:14 |
127 123-130 |
1046 |
145 142-148 |
2/3 |
2.63 |
21:52 |
1:03 |
8:22 |
124 123-128 |
1036 |
145 142-148 |
8/4 |
2.75 |
22:53 |
1:01 |
8:07 |
126 125-128 |
1023 |
145 144-148 |
5/5 |
2.88 |
24:01 |
1:08 |
9:07 |
132 126-137 |
1204 |
143 140-144 |
9/2 |
3.00 |
25:03 |
1:02 |
8:16 |
135 131-138 |
1117 |
145 144-146 |
8/3 |
3.13 |
26:06 |
1:03 |
8:25 |
125 122-130 |
1052 |
144 142-146 |
2/6 |
3.23 |
26:58 |
52 |
8:13 |
126 123-129 |
1034 |
143 140-146 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.8 |
147 |
2.2 |
18:17 |
8:18 |
Walk |
32.2 |
143 |
1 |
8:41 |
8:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
44.25% |
More |
800m |
3:58 |
7:58 |
51.06% |
More |
1km |
4:58 |
7:59 |
53.11% |
More |
Mile |
8:01 |
8:01 |
55.75% |
More |
5k |
25:52 |
8:19 |
58.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:43 |
7:43 |
57.90 |
5km |
25:53 |
8:20 |
58.78 |
5M |
43:02 |
8:36 |
57.67 |
10km |
54:16 |
8:44 |
57.16 |
10M |
1:30:12 |
9:01 |
56.90 |
Half |
2:00:21 |
9:11 |
56.02 |
20M |
3:09:05 |
9:27 |
56.50 |
Mara |
4:12:17 |
9:38 |
56.47 |
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