Wed 12th May 2021 at 5:00pm by Alun
Run > Medium Long Run
- breezy
-
Time
1:16:16
-
Miles
9.69
-
Min/mi
7:52
-
Pacing
91.9%
-
WAVA
65.07
-
Stride(cm)
137
-
Cals
987
-
Cadence
149
-
BPM
136
-
%MHR
78.1
-
B/mi
1070
-
Hillscore
25
-
Surface
Road
Notes & Comments
Easy 3½ km warm up, the Rochester 5 steadyish and then easy 3½ km home, legs are in bits now after the climb up from Strood High Street. 😭😭😭
Split Summary
===
1) 0.62m - 4:58(8:00/m) 119/128bpm [952b/mi] 57cal
2) 0.62m - 4:28(7:12/m) 126/133bpm [907b/mi] 54cal
3) 0.62m - 4:50(7:46/m) 135/142bpm [1049b/mi] 66cal
4) 0.4m - 3:09(7:50/m) 133/137bpm [1042b/mi] 41cal
5) 0.62m - 4:59(8:01/m) 138/145bpm [1107b/mi] 69cal
6) 0.62m - 5:04(8:09/m) 140/144bpm [1142b/mi] 71cal
7) 0.62m - 5:25(8:43/m) 143/152bpm [1247b/mi] 77cal
8) 0.62m - 4:56(7:56/m) 141/144bpm [1119b/mi] 69cal
9) 0.62m - 4:36(7:24/m) 135/140bpm [1000b/mi] 57cal
10) 0.62m - 4:40(7:31/m) 137/144bpm [1030b/mi] 59cal
11) 0.62m - 4:40(7:31/m) 135/140bpm [1014b/mi] 56cal
12) 0.62m - 4:28(7:11/m) 134/141bpm [962b/mi] 51cal
13) 0.18m - 1:20(7:19/m) 142/144bpm [1038b/mi] 18cal
14) 0.62m - 4:55(7:54/m) 138/144bpm [1091b/mi] 62cal
15) 0.62m - 5:08(8:15/m) 137/142bpm [1130b/mi] 60cal
16) 0.62m - 5:27(8:46/m) 145/149bpm [1270b/mi] 77cal
17) 0.41m - 3:13(7:53/m) 142/146bpm [1118b/mi] 43cal
4:58 4:28 4:50 3:09 4:59 5:04 5:25 4:56 4:36 4:40 4:40 4:28 1:20 4:55 5:08 5:27 3:13
-
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.
|
0.50 |
4:04 |
4:04 |
8:09 |
117 79-128 |
953 |
147 92-154 |
19/32 |
1.00 |
7:43 |
3:39 |
7:17 |
125 119-132 |
911 |
150 148-156 |
4/33 |
1.50 |
11:26 |
3:43 |
7:26 |
131 124-139 |
973 |
152 138-164 |
8/35 |
2.00 |
15:19 |
3:53 |
7:47 |
134 127-141 |
1042 |
149 148-154 |
20/27 |
2.50 |
19:09 |
3:50 |
7:39 |
134 131-137 |
1026 |
149 146-152 |
22/13 |
3.00 |
23:23 |
4:14 |
8:28 |
141 136-145 |
1194 |
148 144-158 |
26/19 |
3.50 |
27:24 |
4:01 |
8:03 |
139 136-142 |
1118 |
149 146-154 |
25/5 |
4.00 |
31:44 |
4:20 |
8:40 |
144 135-151 |
1249 |
148 144-152 |
39/10 |
4.50 |
35:53 |
4:09 |
8:17 |
142 140-144 |
1177 |
148 146-152 |
27/8 |
5.00 |
39:41 |
3:49 |
7:37 |
136 131-142 |
1036 |
149 146-154 |
26/24 |
5.50 |
43:21 |
3:40 |
7:19 |
136 132-140 |
996 |
150 148-156 |
21/34 |
6.00 |
47:09 |
3:48 |
7:35 |
137 130-144 |
1039 |
150 148-154 |
15/44 |
6.50 |
50:53 |
3:44 |
7:28 |
135 131-139 |
1008 |
150 148-154 |
28/21 |
7.00 |
54:33 |
3:40 |
7:21 |
133 131-138 |
977 |
150 148-152 |
10/38 |
7.50 |
58:16 |
3:43 |
7:25 |
139 131-144 |
1031 |
152 144-160 |
10/32 |
8.00 |
1:02:11 |
3:55 |
7:50 |
138 135-142 |
1081 |
149 144-152 |
25/14 |
8.50 |
1:06:10 |
4:00 |
8:00 |
136 130-141 |
1087 |
149 146-156 |
23/19 |
9.00 |
1:10:38 |
4:27 |
8:55 |
143 136-148 |
1275 |
146 142-150 |
45/13 |
9.50 |
1:14:47 |
4:09 |
8:19 |
144 140-146 |
1197 |
147 142-152 |
38/18 |
9.69 |
1:16:17 |
1:30 |
7:46 |
141 139-143 |
1096 |
149 146-152 |
10/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
35 7.5% |
9:02
|
27 5.7% |
7:58
|
25 2.4% |
8:12
|
23 6.6% |
9:16
|
20 8.6% |
8:42
|
17 4.2% |
7:36
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
46.2 |
151 |
4.6 |
35:13 |
7:35 |
Walk |
53.8 |
146 |
5 |
41:04 |
8:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:53 |
49.87% |
More |
800m |
3:31 |
7:05 |
57.43% |
More |
1km |
4:26 |
7:09 |
59.32% |
More |
Mile |
7:16 |
7:16 |
61.45% |
More |
5k |
23:08 |
7:27 |
65.79% |
More |
5 miles |
38:38 |
7:44 |
64.24% |
More |
10k |
48:20 |
7:47 |
64.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:45 |
6:45 |
66.19 |
5km |
22:38 |
7:17 |
67.22 |
5M |
37:38 |
7:32 |
65.95 |
10km |
47:27 |
7:38 |
65.37 |
10M |
1:18:52 |
7:53 |
65.07 |
Half |
1:45:14 |
8:02 |
64.07 |
20M |
2:45:21 |
8:16 |
64.61 |
Mara |
3:40:37 |
8:25 |
64.57 |
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