Wed 8th Sep 2021 at 9:46am by Rosehip
Run > General
- breezy
- v warm
-
Time
57:49
-
Miles
4.41
-
Min/mi
13:07
-
Pacing
70%
-
WAVA
43.79
-
Stride(cm)
80
-
Cals
519
-
Cadence
153
-
BPM
140
-
%MHR
77.7
-
B/mi
1833
-
Asc(m)
27
-
Surface
Road
Notes & Comments
5 comments
Failed attempt at 5 miles without a walk break (merged with TAO perceived assessment that takes HR for 2 mins either side)
Managed a mile before the random walking started , much too hot and legs wooden but with a mind of their own.
Garmin gives me 28 hrs recovery, I don’t think HR got as high as it says, although it was definitely up on where it ought to have been for the pace.
Split Summary
===
1) 0.01m - 2:00(2:54:22/m) 71/89bpm [12380b/mi] 3cal 0.34/2.76mph
2) 0.29m - 5:00(17:18/m) 87/97bpm [1505b/mi] 31cal 3.47/3.97mph
3) 1m - 12:29(12:29/m) 135/147bpm [1686b/mi] 111cal 4.8/5.05mph
4) 1m - 12:17(12:17/m) 149/154bpm [1831b/mi] 117cal 4.88/5.16mph
5) 1m - 12:59(12:59/m) 149/159bpm [1936b/mi] 118cal 4.62/5.34mph
6) 1m - 13:46(13:46/m) 148/175bpm [2037b/mi] 117cal 4.36/5.45mph
7) 0.1m - 1:17(12:40/m) 157/161bpm [1989b/mi] 11cal 4.74/5.03mph
8) 0.01m - 2:00(6:20:28/m) 137/158bpm [52123b/mi] 11cal 0.16/4.93mph
2:00 5:00 12:29 12:17 12:59 13:46 1:17 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
3:55 |
3:55 |
31:23 |
79 66-91 |
2480 |
123 118-128 |
1/1 |
0.25 |
6:07 |
2:11 |
17:29 |
91 88-97 |
1592 |
122 118-126 |
1/1 |
0.38 |
7:57 |
1:50 |
14:41 |
100 84-120 |
1469 |
150 118-164 |
0/0 |
0.50 |
9:32 |
1:36 |
12:45 |
127 121-133 |
1620 |
164 162-166 |
1/0 |
0.63 |
11:05 |
1:33 |
12:24 |
133 130-135 |
1649 |
165 164-166 |
1/0 |
0.75 |
12:37 |
1:32 |
12:13 |
135 133-136 |
1648 |
165 164-166 |
1/1 |
0.88 |
14:09 |
1:32 |
12:12 |
136 134-137 |
1659 |
165 160-166 |
0/0 |
1.00 |
15:45 |
1:36 |
12:50 |
139 137-141 |
1784 |
163 162-164 |
1/1 |
1.13 |
17:18 |
1:33 |
12:28 |
143 141-144 |
1782 |
164 162-166 |
2/0 |
1.25 |
18:52 |
1:34 |
12:31 |
144 143-146 |
1802 |
163 162-164 |
1/0 |
1.38 |
20:31 |
1:39 |
13:14 |
142 136-147 |
1878 |
152 132-166 |
0/0 |
1.50 |
22:03 |
1:32 |
12:12 |
145 140-148 |
1770 |
165 164-166 |
2/0 |
1.63 |
23:37 |
1:34 |
12:34 |
147 146-148 |
1848 |
164 162-166 |
2/0 |
1.75 |
25:08 |
1:31 |
12:05 |
149 147-150 |
1801 |
166 164-168 |
3/0 |
1.88 |
26:37 |
1:29 |
11:56 |
151 151-152 |
1802 |
166 162-168 |
2/1 |
2.00 |
28:09 |
1:32 |
12:14 |
151 151-153 |
1846 |
167 166-168 |
0/0 |
2.13 |
29:39 |
1:30 |
12:00 |
149 146-152 |
1787 |
163 132-168 |
0/1 |
2.25 |
31:10 |
1:31 |
12:05 |
153 152-153 |
1848 |
165 164-168 |
1/0 |
2.38 |
32:48 |
1:39 |
13:10 |
149 143-153 |
1963 |
156 130-166 |
0/0 |
2.50 |
34:21 |
1:33 |
12:20 |
149 147-151 |
1838 |
165 164-166 |
0/1 |
2.63 |
35:50 |
1:29 |
11:53 |
152 152-153 |
1805 |
166 164-168 |
0/2 |
2.75 |
37:25 |
1:35 |
12:37 |
152 149-155 |
1918 |
160 130-166 |
1/3 |
2.88 |
39:04 |
1:39 |
13:14 |
146 126-158 |
1932 |
148 132-168 |
1/1 |
3.00 |
40:44 |
1:40 |
13:23 |
146 129-154 |
1954 |
155 120-166 |
0/0 |
3.13 |
42:26 |
1:42 |
13:34 |
148 139-156 |
2008 |
147 126-168 |
0/0 |
3.25 |
44:09 |
1:43 |
13:41 |
144 127-154 |
1972 |
139 126-166 |
0/1 |
3.38 |
45:58 |
1:50 |
14:38 |
141 125-153 |
2064 |
137 126-168 |
0/3 |
3.50 |
47:30 |
1:31 |
12:10 |
147 136-156 |
1789 |
165 162-168 |
1/0 |
3.63 |
49:16 |
1:46 |
14:10 |
148 126-174 |
2097 |
141 122-166 |
1/0 |
3.75 |
51:03 |
1:47 |
14:20 |
141 122-166 |
2021 |
148 122-166 |
1/0 |
3.88 |
52:41 |
1:37 |
12:59 |
149 145-154 |
1935 |
156 126-166 |
0/0 |
4.00 |
54:27 |
1:46 |
14:12 |
154 145-161 |
2186 |
148 126-168 |
1/1 |
4.13 |
56:04 |
1:37 |
12:56 |
151 142-156 |
1952 |
155 130-168 |
1/0 |
4.25 |
57:53 |
1:49 |
14:28 |
150 144-155 |
2170 |
150 124-166 |
0/0 |
4.38 |
59:28 |
1:35 |
12:40 |
156 152-159 |
1975 |
160 124-168 |
0/2 |
4.41 |
1:01:49 |
2:21 |
1:13:39 |
143 127-158 |
10532 |
164 162-166 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.7 |
164 |
3.5 |
45:33 |
12:56 |
Walk |
25.0 |
128 |
0.9 |
15:29 |
17:32 |
Still |
1.3 |
- |
- |
47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:56 |
11:46 |
35.04% |
More |
800m |
5:58 |
12:00 |
38.39% |
More |
1km |
7:29 |
12:03 |
39.81% |
More |
Mile |
12:09 |
12:09 |
41.54% |
More |
5k |
39:19 |
12:39 |
44.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:36 |
9:36 |
52.58 |
5km |
37:50 |
12:11 |
46.62 |
5M |
1:07:18 |
13:28 |
42.84 |
10km |
1:27:34 |
14:06 |
41.25 |
10M |
2:35:45 |
15:35 |
38.29 |
Half |
3:35:58 |
16:29 |
36.11 |
20M |
6:00:25 |
18:01 |
34.13 |
Mara |
8:19:45 |
19:04 |
32.66 |
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but you did it.... that's still 4.41 miles
It WAS warm. Well done.
Great effort in the heat
Good on you for getting that done
It is VERY hot today. Walk break was the sensible option