Tue 7th Sep 2021 at 6:39pm by JCB
Run > Tempo
-
Time
57:01
-
Miles
6.35
-
Min/mi
8:59
-
Pacing
88%
-
WAVA
52.88
-
Stride(cm)
102
-
Cals
654
-
Cadence
176
-
BPM
142
-
%MHR
83.7
-
B/mi
1278
-
Asc(m)
62
-
Hillscore
4
-
Surface
Road
Notes & Comments
Run streak day #56. Personal plan: 60 minute run. Felt cold so started at a quick cadence and pace. Kept going. At 3km averaging at 5:12/km and thought I’d push it a bit to get the average under 5:00/km pace. Ended up missing that for the 5km mark. Think I got close for the 6km mark. Then took it fairly easy trying to recover. Legs heavy though making conscious effort to life knees to avoid tripping issues and to keep good form. Managed to recover a bit and get more relaxed pace. Night run. Finished a bit early but made it past 10km I’m under an hour.
Split Summary
===
1) 1km - 5:48(5:48/km) 139/154bpm [805b/km] 66cal 10.36/10.85kmph
2) 1km - 5:09(5:09/km) 135/144bpm [694b/km] 58cal 11.66/12.12kmph
3) 1km - 4:51(4:51/km) 145/150bpm [704b/km] 60cal 12.36/12.77kmph
4) 1km - 5:01(5:01/km) 149/158bpm [747b/km] 63cal 11.97/12.43kmph
5) 1km - 4:55(4:55/km) 149/157bpm [733b/km] 62cal 12.19/12.33kmph
6) 1km - 4:47(4:47/km) 147/158bpm [704b/km] 59cal 12.54/13.23kmph
7) 1km - 6:05(6:05/km) 144/152bpm [875b/km] 71cal 9.87/12.5kmph
8) 1km - 6:25(6:25/km) 142/149bpm [910b/km] 72cal 9.36/9.98kmph
9) 1km - 6:20(6:20/km) 138/145bpm [874b/km] 65cal 9.47/9.77kmph
10) 1km - 6:18(6:18/km) 138/145bpm [870b/km] 64cal 9.51/10.04kmph
11) 0.22km - 1:23(6:09/km) 140/145bpm [862b/km] 14cal 9.75/9.74kmph
5:48 5:09 4:51 5:01 4:55 4:47 6:05 6:25 6:20 6:18 1:23
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:24 |
2:24 |
9:37 |
139 106-153 |
1338 |
170 166-178 |
| 0.50 |
4:42 |
2:18 |
9:11 |
143 120-153 |
1312 |
173 168-178 |
| 0.75 |
6:52 |
2:10 |
8:39 |
128 119-137 |
1108 |
175 172-178 |
| 1.00 |
8:54 |
2:02 |
8:09 |
134 128-140 |
1092 |
178 176-182 |
| 1.25 |
11:00 |
2:05 |
8:22 |
137 133-143 |
1146 |
176 168-182 |
| 1.50 |
12:55 |
1:56 |
7:42 |
145 141-148 |
1117 |
180 178-182 |
| 1.75 |
14:51 |
1:56 |
7:43 |
145 141-150 |
1119 |
180 174-184 |
| 2.00 |
16:55 |
2:04 |
8:15 |
146 143-151 |
1204 |
179 176-182 |
| 2.25 |
18:53 |
1:58 |
7:54 |
150 146-155 |
1184 |
177 170-182 |
| 2.50 |
20:54 |
2:02 |
8:06 |
151 146-157 |
1224 |
180 174-182 |
| 2.75 |
22:54 |
1:59 |
7:57 |
148 140-153 |
1175 |
182 180-186 |
| 3.00 |
24:53 |
2:00 |
7:58 |
150 141-157 |
1196 |
182 180-184 |
| 3.25 |
26:48 |
1:55 |
7:38 |
147 139-154 |
1123 |
181 178-184 |
| 3.50 |
28:40 |
1:52 |
7:29 |
148 142-153 |
1108 |
182 178-186 |
| 3.75 |
30:40 |
2:00 |
8:00 |
149 144-157 |
1191 |
179 172-184 |
| 4.00 |
33:08 |
2:29 |
9:54 |
142 138-148 |
1406 |
171 164-182 |
| 4.25 |
35:36 |
2:28 |
9:51 |
146 143-151 |
1438 |
173 168-176 |
| 4.50 |
38:05 |
2:29 |
9:56 |
145 141-149 |
1441 |
172 170-176 |
| 4.75 |
40:42 |
2:37 |
10:26 |
141 136-145 |
1472 |
173 170-176 |
| 5.00 |
43:18 |
2:36 |
10:24 |
140 135-147 |
1456 |
172 168-178 |
| 5.25 |
45:49 |
2:32 |
10:06 |
139 134-145 |
1404 |
173 172-176 |
| 5.50 |
48:21 |
2:32 |
10:08 |
138 133-142 |
1398 |
171 170-174 |
| 5.75 |
50:51 |
2:29 |
9:57 |
138 133-145 |
1372 |
173 170-178 |
| 6.00 |
53:26 |
2:35 |
10:22 |
138 133-141 |
1430 |
175 168-178 |
| 6.25 |
56:00 |
2:34 |
10:16 |
139 134-143 |
1427 |
173 168-178 |
| 6.35 |
57:02 |
1:02 |
10:00 |
139 136-143 |
1390 |
174 172-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
175 |
6.4 |
57:02 |
8:59 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:21 |
44.89% |
More |
| 800m |
3:45 |
7:33 |
51.20% |
More |
| 1km |
4:43 |
7:35 |
53.14% |
More |
| Mile |
7:45 |
7:45 |
54.93% |
More |
| 5k |
24:39 |
7:56 |
58.79% |
More |
| 5 miles |
43:18 |
8:40 |
54.49% |
More |
| 10k |
55:38 |
8:57 |
52.95% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:20 |
6:20 |
67.26 |
| 5km |
24:22 |
7:51 |
59.48 |
| 5M |
42:54 |
8:35 |
55.00 |
| 10km |
55:34 |
8:57 |
53.02 |
| 10M |
1:37:51 |
9:47 |
49.76 |
| Half |
2:14:55 |
10:18 |
47.38 |
| 20M |
3:43:10 |
11:10 |
45.39 |
| Mara |
5:07:41 |
11:45 |
43.90 |
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