Sat 15th May 2021 at 5:00pm by Bintmcskint
Run > General
-
Time
50:02
-
Miles
5.14
-
Min/mi
9:44
-
Pacing
70%
-
WAVA
58.66
-
Stride(cm)
93
-
Cals
433
-
Cadence
177
-
Asc(m)
142
-
Hillscore
14
-
Surface
Road
Notes & Comments
7 comments
Eddie said: Very easy- steady (on easy side) - Very easy
Warm up 20 min @ 5 RPE
Active 20 min @ 6 RPE
Cool Down 10 min @ 4 RPE
You'll have to trust me on RPE for this as it was a tad undulating. Entirely down to the fact that my WSW match this week is super close *shakes tiny fist at DocMoye*
Happy with this. Felt good and genuinely pleased with my effort levels on both the ups and downs.
And my number for NDW50 arrived
Split Summary
===
1) 1.99m - 20:00(10:03/m) 167cal 5.97/7.16mph
2) 2.09m - 20:00(9:35/m) 176cal 6.26/8.22mph
3) 1.06m - 10:00(9:24/m) 90cal 6.38/7.6mph
4) 0m - 1(18:09/m) 3.31/5.91mph
5) 0m - 1(11:31/m) 5.21/4.28mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:19 |
3:19 +24
|
13:14 |
171 116-246 |
13/1 |
0.50 |
6:19 |
3:00 +17
|
12:00 |
175 122-180 |
17/1 |
0.75 |
8:42 |
2:23 |
9:33 |
178 176-180 |
1/22 |
1.00 |
11:20 |
2:39 +21
|
10:34 |
176 122-180 |
0/11 |
1.25 |
15:18 |
3:57 +1:21
|
15:49 |
174 122-182 |
11/3 |
1.50 |
18:05 |
2:47 +23
|
11:08 |
171 122-182 |
2/5 |
1.75 |
20:22 |
2:18 |
9:11 |
179 176-180 |
0/12 |
2.00 |
22:52 |
2:29 |
9:57 |
178 176-182 |
7/4 |
2.25 |
25:12 |
2:21 |
9:22 |
180 176-182 |
9/2 |
2.50 |
27:50 |
2:38 +6
|
10:30 |
179 178-182 |
15/1 |
2.75 |
30:08 |
2:18 |
9:13 |
179 176-182 |
6/17 |
3.00 |
32:09 |
2:01 |
8:02 |
179 176-182 |
0/14 |
3.25 |
34:44 |
2:35 |
10:20 |
179 174-182 |
15/0 |
3.50 |
37:17 |
2:33 |
10:14 |
180 176-184 |
15/1 |
3.75 |
39:25 |
2:08 |
8:33 |
180 178-184 |
0/11 |
4.00 |
42:06 |
2:41 |
10:44 |
180 176-182 |
21/1 |
4.25 |
44:37 |
2:30 |
10:01 |
180 178-182 |
15/1 |
4.50 |
46:49 |
2:13 |
8:51 |
179 176-180 |
0/20 |
4.75 |
49:11 |
2:22 |
9:27 |
177 174-180 |
3/16 |
5.00 |
51:28 |
2:17 |
9:07 |
179 176-182 |
5/6 |
5.14 |
53:14 |
1:46 +19
|
12:22 |
176 126-182 |
7/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
37 4.5% |
10:22
|
32 4.4% |
12:49
|
30 5.6% |
10:41
|
18 4.4% |
10:27
|
12 2.2% |
9:57
|
11 2.7% |
15:58
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.4 |
178 |
5.1 |
49:40 |
9:51 |
Walk |
5.1 |
121 |
0 |
2:45 |
2:15:35 |
Pause |
1.5 |
- |
- |
49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:53 |
51.92% |
More |
800m |
4:15 |
8:34 |
53.07% |
More |
1km |
5:21 |
8:37 |
54.89% |
More |
Mile |
9:11 |
9:11 |
54.36% |
More |
5k |
29:37 |
9:32 |
58.86% |
More |
5 miles |
50:40 |
10:08 |
56.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
56.59 |
5km |
29:21 |
9:27 |
59.40 |
5M |
48:35 |
9:43 |
58.65 |
10km |
1:01:11 |
9:51 |
58.34 |
10M |
1:41:18 |
10:08 |
58.15 |
Half |
2:14:53 |
10:18 |
57.09 |
20M |
3:31:13 |
10:34 |
57.49 |
Mara |
4:41:13 |
10:44 |
57.26 |
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Nicely done lovely xx
That looks nicely progressive 😀
Velly good
number arriving is exciting
Number is very exciting xx