Mon 13th Sep 2021 at 10:57am by Rosehip
Run > Fartleks
- breezy
- warm
-
Time
1:11:01
-
Miles
5.78
-
Min/mi
12:17
-
Pacing
86%
-
WAVA
47.75
-
Stride(cm)
83
-
Cals
620
-
Cadence
158
-
BPM
142
-
%MHR
78.7
-
B/mi
1740
-
Asc(m)
54
-
Surface
Road
Notes & Comments
4 comments
Persuaded slef out of the door with the promise of a 45 minute easy run-walk bug squish - but legs had other ideas. No idea why, but feel much better for that
Split Summary
===
1) 1m - 13:12(13:12/m) 126/141bpm [1663b/mi] 103cal 4.55/5.32mph
2) 1m - 12:16(12:16/m) 140/151bpm [1717b/mi] 108cal 4.89/5.47mph
3) 1m - 12:09(12:09/m) 144/156bpm [1749b/mi] 108cal 4.94/5.55mph
4) 1m - 11:57(11:57/m) 149/160bpm [1780b/mi] 109cal 5.02/5.89mph
5) 1m - 12:17(12:17/m) 148/157bpm [1817b/mi] 108cal 4.89/5.93mph
6) 0.78m - 9:11(11:44/m) 152/161bpm [1782b/mi] 84cal 5.12/6.1mph
13:12 12:16 12:09 11:57 12:17 9:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:43 |
3:43 |
14:50 |
118 100-132 |
1751 |
139 118-168 |
0/2 |
0.50 |
7:01 |
3:18 |
13:14 |
124 108-135 |
1640 |
157 132-168 |
3/1 |
0.75 |
10:16 |
3:15 |
13:00 |
131 111-140 |
1702 |
160 130-168 |
2/1 |
1.00 |
13:13 |
2:57 |
11:48 |
135 122-141 |
1594 |
167 162-170 |
0/1 |
1.25 |
16:24 |
3:11 |
12:43 |
136 124-143 |
1730 |
158 128-170 |
3/2 |
1.50 |
19:15 |
2:51 |
11:25 |
144 140-149 |
1645 |
169 168-170 |
3/3 |
1.75 |
22:19 |
3:04 |
12:16 |
139 131-148 |
1704 |
149 120-170 |
2/3 |
2.00 |
25:29 |
3:10 |
12:39 |
141 125-150 |
1783 |
156 128-170 |
3/3 |
2.25 |
28:20 |
2:52 |
11:27 |
141 129-148 |
1614 |
169 166-170 |
0/0 |
2.50 |
31:30 |
3:10 |
12:40 |
140 129-148 |
1773 |
156 128-170 |
2/1 |
2.75 |
34:32 |
3:02 |
12:07 |
151 145-156 |
1829 |
158 128-170 |
5/0 |
3.00 |
37:49 |
3:17 +12
|
13:09 |
144 132-155 |
1894 |
162 124-170 |
6/0 |
3.25 |
41:00 |
3:11 |
12:44 |
150 141-159 |
1909 |
153 118-172 |
8/0 |
3.50 |
43:56 |
2:56 |
11:43 |
150 147-154 |
1757 |
158 118-172 |
3/7 |
3.75 |
47:06 |
3:10 |
12:40 |
147 137-154 |
1862 |
156 126-170 |
6/1 |
4.00 |
49:46 |
2:40 |
10:41 |
151 148-154 |
1612 |
169 168-172 |
0/10 |
4.25 |
52:47 |
3:01 |
12:04 |
148 140-155 |
1787 |
160 126-170 |
0/4 |
4.50 |
55:58 |
3:11 |
12:45 |
145 135-153 |
1848 |
154 82-172 |
1/4 |
4.75 |
58:49 |
2:51 |
11:24 |
152 144-156 |
1732 |
169 168-170 |
0/2 |
5.00 |
1:02:03 |
3:14 |
12:55 |
146 135-157 |
1885 |
158 128-170 |
1/0 |
5.25 |
1:05:16 |
3:14 +12
|
12:54 |
153 144-158 |
1974 |
160 124-174 |
1/2 |
5.50 |
1:08:00 |
2:44 |
10:55 |
150 139-157 |
1638 |
167 130-170 |
0/3 |
5.75 |
1:11:01 |
3:01 |
12:04 |
153 142-159 |
1847 |
159 126-172 |
2/1 |
5.78 |
1:11:26 |
25 |
12:18 |
149 148-150 |
1834 |
169 168-170 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.3 |
168 |
4.8 |
55:12 |
11:27 |
Walk |
22.4 |
128 |
0.9 |
16:02 |
16:58 |
Pause |
0.3 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:31 |
39.57% |
More |
800m |
5:33 |
11:10 |
41.86% |
More |
1km |
7:02 |
11:18 |
43.00% |
More |
Mile |
11:41 |
11:41 |
43.68% |
More |
5k |
37:33 |
12:05 |
47.51% |
More |
5 miles |
1:00:44 |
12:09 |
48.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
60.08 |
5km |
33:30 |
10:47 |
53.26 |
5M |
59:35 |
11:55 |
48.97 |
10km |
1:17:31 |
12:29 |
47.18 |
10M |
2:17:53 |
13:47 |
43.80 |
Half |
3:11:12 |
14:36 |
41.31 |
20M |
5:19:05 |
15:57 |
39.07 |
Mara |
7:22:26 |
16:53 |
37.39 |
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afternoon
Unexpectedly sunny afternoon here
Great run
Nice