Fri 10th Sep 2021 at 4:38pm by Autumnleaves
Run > Recovery Run
- breezy
- v warm
-
Time
36:17
-
Miles
3.02
-
Min/mi
12:01
-
Pacing
90%
-
WAVA
46.10
-
Stride(cm)
83
-
Cals
290
-
Cadence
162
-
BPM
123
-
%MHR
66.6
-
B/mi
1480
-
Asc(m)
37
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
4 comments
Ugh - the only positive about this was that I kept in Z1. Hot, heavy and slow running - felt like an old lady!!
Split Summary
===
1) 1m - 12:03(12:03/m) 119/131bpm [1434b/mi] 96cal 4.98/6.28mph
2) 1m - 11:39(11:39/m) 125/131bpm [1455b/mi] 97cal 5.15/5.85mph
3) 1m - 12:30(12:30/m) 126/130bpm [1575b/mi] 97cal 4.8/5.57mph
4) 0m - 5(20:07/m) 128/128bpm [2574b/mi] 2.98/4.11mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:37 |
1:37 |
12:57 |
98 82-110 |
1269 |
160 118-168 |
0/10 |
0.25 |
3:17 |
1:40 |
13:16 |
113 112-114 |
1500 |
163 160-164 |
0/11 |
0.38 |
4:49 |
1:33 |
12:22 |
119 114-124 |
1471 |
163 162-166 |
22/3 |
0.50 |
6:09 |
1:19 |
10:35 |
124 122-126 |
1311 |
165 162-168 |
9/2 |
0.63 |
7:33 |
1:25 |
11:17 |
123 120-126 |
1388 |
163 144-168 |
6/12 |
0.75 |
8:57 |
1:24 |
11:11 |
123 117-126 |
1376 |
163 162-164 |
9/15 |
0.88 |
10:26 |
1:29 |
11:53 |
125 122-127 |
1486 |
163 162-164 |
17/4 |
1.00 |
12:03 |
1:37 |
12:52 |
128 125-130 |
1648 |
159 120-166 |
6/4 |
1.13 |
13:32 |
1:29 |
11:53 |
125 122-126 |
1486 |
159 118-166 |
7/7 |
1.25 |
15:01 |
1:29 |
11:54 |
124 123-127 |
1475 |
163 160-166 |
9/8 |
1.38 |
16:27 |
1:26 |
11:29 |
126 123-131 |
1448 |
162 158-166 |
6/6 |
1.50 |
17:53 |
1:25 |
11:21 |
124 122-126 |
1406 |
161 158-162 |
6/9 |
1.63 |
19:19 |
1:27 |
11:35 |
127 125-128 |
1471 |
162 160-164 |
11/12 |
1.75 |
20:49 |
1:30 |
11:57 |
126 125-128 |
1505 |
162 160-162 |
6/6 |
1.88 |
22:33 |
1:44 +13
|
13:54 |
126 122-129 |
1751 |
162 156-168 |
6/5 |
2.00 |
23:55 |
1:21 |
10:52 |
126 122-127 |
1369 |
164 162-166 |
4/6 |
2.13 |
25:20 |
1:25 |
11:21 |
127 125-130 |
1442 |
163 162-164 |
2/4 |
2.25 |
26:47 |
1:27 |
11:37 |
126 123-129 |
1463 |
162 160-164 |
5/13 |
2.38 |
28:24 |
1:37 |
12:55 |
126 121-129 |
1627 |
163 158-166 |
8/10 |
2.50 |
30:06 |
1:43 |
13:42 |
126 123-128 |
1726 |
162 156-164 |
7/16 |
2.63 |
31:36 |
1:30 |
11:59 |
128 123-130 |
1533 |
165 156-168 |
14/14 |
2.75 |
33:06 |
1:30 |
11:57 |
126 124-127 |
1506 |
162 162-164 |
17/13 |
2.88 |
34:38 |
1:32 |
12:16 |
127 125-128 |
1558 |
161 158-164 |
13/14 |
3.00 |
36:23 |
1:46 |
14:04 |
126 121-130 |
1773 |
160 154-162 |
4/9 |
3.00 |
36:30 |
7 |
24:55 |
128 128-128 |
3190 |
158 158-158 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
162 |
3 |
36:07 |
12:07 |
Walk |
0.4 |
118 |
0 |
9 |
22:35 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.6 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:47 |
37.54% |
More |
800m |
5:33 |
11:09 |
40.22% |
More |
1km |
7:04 |
11:22 |
41.10% |
More |
Mile |
11:36 |
11:36 |
42.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:46 |
10:46 |
45.82 |
5km |
37:26 |
12:03 |
46.04 |
5M |
1:03:08 |
12:38 |
44.60 |
10km |
1:20:10 |
12:54 |
44.00 |
10M |
2:15:14 |
13:31 |
43.03 |
Half |
3:01:56 |
13:53 |
41.81 |
20M |
4:49:37 |
14:29 |
41.39 |
Mara |
6:29:39 |
14:52 |
40.79 |
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Oh no. I'm sorry. I hate runs like that. They seem quite rare for you, though.
You did it
They happen. Tomorrow's another day :-). 3 more miles in the bag.
👏🏃♀️