Thu 2nd Sep 2021 at 7:02pm by snogard
Run > Easy
- Good
-
Time
57:54
-
Miles
4.14
-
Min/mi
13:59
-
Pacing
10%
-
WAVA
44.04
-
Stride(cm)
72
-
Cals
395
-
Cadence
160
-
BPM
130
-
%MHR
68.9
-
B/mi
1820
-
Asc(m)
129
-
Hillscore
11
-
Surface
Trail
Notes & Comments
3 comments
Nice steady run, spent 10mins talking to a lady trying to run with a dog. She was saying 6months ago she stopped smoking and started running, she is up to 20mins none stop.she was also saying that her shins hurt, turns out she has been running with dog, flat out, the dog is one of ‘husky’ style build to pull dogs. I suggested that she speak with a physio and maybe try some slower runs without the dog. She may join us one evening, then we can have a proper chat 😀
Split Summary
===
1) 1m - 11:59(11:59/m) 123/142bpm [1473b/mi] 87cal 5.01/8.68mph
2) 1m - 20:12(20:12/m) 124/153bpm [2504b/mi] 129cal 2.97/7.26mph
3) 1m - 12:48(12:48/m) 128/148bpm [1639b/mi] 80cal 4.69/7.47mph
4) 1m - 11:32(11:32/m) 137/153bpm [1580b/mi] 87cal 5.2/7.91mph
5) 0.14m - 1:24(10:12/m) 146/157bpm [1489b/mi] 12cal 5.88/7.72mph
11:59 20:12 12:48 11:32 1:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:52 |
109 88-124 |
1185 |
161 122-168 |
2/2 |
0.25 |
2:32 |
1:11 |
9:26 |
127 125-128 |
1197 |
167 166-170 |
1/8 |
0.38 |
3:45 |
1:13 |
9:42 |
124 119-129 |
1204 |
168 164-170 |
1/17 |
0.50 |
4:54 |
1:09 |
9:15 |
118 115-123 |
1092 |
169 166-172 |
7/6 |
0.63 |
6:16 |
1:22 |
10:56 |
131 124-134 |
1432 |
164 162-166 |
4/10 |
0.75 |
7:33 |
1:16 |
10:11 |
132 129-136 |
1344 |
165 162-172 |
2/5 |
0.88 |
10:11 |
2:38 |
21:03 |
121 106-137 |
2547 |
160 122-168 |
2/3 |
1.00 |
11:58 |
1:48 |
14:22 |
123 109-142 |
1767 |
154 122-164 |
6/1 |
1.13 |
13:16 |
1:17 |
10:19 |
140 139-141 |
1444 |
165 160-168 |
5/3 |
1.25 |
14:38 |
1:22 |
10:56 |
137 129-145 |
1497 |
164 122-170 |
5/3 |
1.38 |
16:35 |
1:57 |
15:37 |
130 114-145 |
2031 |
156 106-174 |
5/8 |
1.50 |
18:14 |
1:39 |
13:13 |
129 114-148 |
1706 |
163 152-170 |
8/0 |
1.63 |
25:37 |
7:23 |
59:03 |
111 89-146 |
6555 |
152 122-172 |
2/2 |
1.75 |
27:20 |
1:42 |
13:40 |
134 131-137 |
1831 |
170 156-176 |
1/5 |
1.88 |
29:15 |
1:55 |
15:23 |
147 137-153 |
2262 |
151 112-164 |
9/4 |
2.00 |
32:22 |
3:07 |
24:59 |
134 103-149 |
3349 |
141 110-160 |
17/0 |
2.13 |
33:33 |
1:11 |
9:26 |
115 104-125 |
1086 |
164 122-170 |
15/0 |
2.25 |
34:40 |
1:06 |
8:52 |
134 127-138 |
1187 |
171 170-172 |
4/1 |
2.38 |
35:40 |
1:01 |
8:06 |
139 137-140 |
1126 |
172 168-174 |
1/5 |
2.50 |
37:16 |
1:36 |
12:47 |
135 126-141 |
1725 |
162 122-170 |
1/8 |
2.63 |
38:48 |
1:32 |
12:18 |
132 127-136 |
1624 |
173 164-198 |
3/8 |
2.75 |
41:18 |
2:30 |
19:57 |
125 113-135 |
2494 |
172 166-176 |
0/13 |
2.88 |
43:49 |
2:31 |
20:11 |
127 112-140 |
2562 |
155 120-172 |
0/9 |
3.00 |
44:58 |
1:09 |
9:13 |
138 124-148 |
1271 |
169 168-170 |
2/3 |
3.13 |
46:26 |
1:28 |
11:42 |
136 120-149 |
1592 |
144 122-176 |
2/2 |
3.25 |
47:32 |
1:06 |
8:46 |
133 126-140 |
1167 |
168 166-170 |
1/3 |
3.38 |
48:32 |
1:00 |
8:03 |
145 140-149 |
1168 |
171 168-172 |
1/8 |
3.50 |
49:48 |
1:16 |
10:06 |
144 139-150 |
1455 |
167 156-172 |
4/5 |
3.63 |
51:37 |
1:49 |
14:34 |
126 111-144 |
1835 |
141 122-168 |
5/0 |
3.75 |
53:12 |
1:35 |
12:38 |
146 135-153 |
1845 |
162 122-170 |
13/0 |
3.88 |
54:43 |
1:30 |
12:03 |
144 136-151 |
1735 |
152 122-166 |
15/0 |
4.00 |
56:30 |
1:47 |
14:19 |
129 114-148 |
1848 |
150 122-172 |
2/1 |
4.13 |
57:40 |
1:09 |
9:16 |
149 138-157 |
1380 |
165 122-180 |
2/0 |
4.14 |
57:55 |
15 |
21:33 |
136 131-141 |
2932 |
122 122-122 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.1 |
166 |
3.8 |
45:48 |
11:55 |
Walk |
14.9 |
121 |
0.3 |
8:38 |
29:22 |
Still |
6.0 |
- |
- |
3:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
53.54% |
More |
800m |
4:35 |
9:14 |
55.05% |
More |
1km |
5:50 |
9:23 |
55.96% |
More |
Mile |
10:49 |
10:49 |
50.12% |
More |
5k |
45:18 |
14:35 |
41.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:08 |
12:08 |
44.72 |
5km |
42:13 |
13:35 |
44.90 |
5M |
1:11:16 |
14:15 |
43.58 |
10km |
1:30:30 |
14:34 |
43.04 |
10M |
2:32:45 |
15:17 |
42.20 |
Half |
3:25:35 |
15:42 |
41.05 |
20M |
5:27:25 |
16:22 |
40.79 |
Mara |
7:20:40 |
16:49 |
40.29 |
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Good for you 🙂 Dogs are ready to run without too much build up
Well done you!
😀👍