Mon 20th Sep 2021 at 6:22am by Pegg
Run > General
- Good
-
Time
1:00:32
-
Miles
6.38
-
Min/mi
9:29
-
Pacing
92%
-
WAVA
54.91
-
Stride(cm)
99
-
Cals
578
-
Cadence
172
-
BPM
154
-
%MHR
67.7
-
B/mi
1459
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Day 466
Last 10km before the marathon. I think I'll drop to my 8.8km loop tomorrow, then 4 miles Weds, then 2 and 2 on Thursday and Friday...I didn't set out to push the pace but it felt good and I came in just below 6min miles again - running has been pretty consistent over the last ten days so I hope it continues.
Split Summary
===
1) 0.62m - 6:08(9:52/m) 137/149bpm [1352b/mi] 54cal 6.08/6.91mph
2) 0.62m - 6:12(9:59/m) 150/165bpm [1497b/mi] 61cal 6.01/6.95mph
3) 0.62m - 6:01(9:41/m) 157/165bpm [1519b/mi] 63cal 6.2/6.45mph
4) 0.62m - 5:55(9:31/m) 150/159bpm [1427b/mi] 54cal 6.31/6.78mph
5) 0.62m - 6:24(10:17/m) 158/179bpm [1625b/mi] 64cal 5.83/6.47mph
6) 0.62m - 5:45(9:16/m) 153/174bpm [1418b/mi] 52cal 6.48/6.78mph
7) 0.62m - 5:50(9:24/m) 151/157bpm [1419b/mi] 49cal 6.39/7.2mph
8) 0.62m - 5:39(9:06/m) 158/166bpm [1436b/mi] 55cal 6.6/7.31mph
9) 0.62m - 5:43(9:12/m) 158/165bpm [1454b/mi] 54cal 6.52/7.51mph
10) 0.62m - 5:32(8:54/m) 164/167bpm [1459b/mi] 58cal 6.74/7.49mph
11) 0.17m - 1:23(8:19/m) 165/167bpm [1371b/mi] 14cal 7.22/7.1mph
6:08 6:12 6:01 5:55 6:24 5:45 5:50 5:39 5:43 5:32 1:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:32 |
2:32 |
10:10 |
128 82-144 |
1301 |
176 172-182 |
5/5 |
0.50 |
5:02 |
2:29 |
9:57 |
145 140-149 |
1442 |
174 168-178 |
5/6 |
0.75 |
7:21 |
2:19 |
9:16 |
144 140-148 |
1335 |
173 170-182 |
1/11 |
1.00 |
9:44 |
2:23 |
9:32 |
147 142-150 |
1402 |
171 170-172 |
3/5 |
1.25 |
12:24 |
2:40 |
10:39 |
155 148-165 |
1651 |
168 164-172 |
14/1 |
1.50 |
14:48 |
2:24 |
9:36 |
162 159-165 |
1555 |
172 170-174 |
10/1 |
1.75 |
17:13 |
2:25 |
9:42 |
155 148-160 |
1503 |
171 166-176 |
5/5 |
2.00 |
19:37 |
2:24 |
9:34 |
150 148-153 |
1435 |
172 170-176 |
4/5 |
2.25 |
21:58 |
2:21 |
9:24 |
150 140-155 |
1410 |
171 170-176 |
2/7 |
2.50 |
24:22 |
2:25 |
9:39 |
151 144-159 |
1458 |
171 170-176 |
4/5 |
2.75 |
26:48 |
2:25 |
9:41 |
152 146-157 |
1472 |
172 170-176 |
4/7 |
3.00 |
29:29 |
2:41 |
10:44 |
158 149-165 |
1697 |
166 160-172 |
13/1 |
3.25 |
31:57 |
2:28 |
9:52 |
169 157-179 |
1666 |
170 164-178 |
18/1 |
3.50 |
34:19 |
2:22 |
9:29 |
151 143-161 |
1431 |
173 170-178 |
2/16 |
3.75 |
36:35 |
2:16 |
9:06 |
147 144-150 |
1337 |
172 170-176 |
0/17 |
4.00 |
38:52 |
2:17 |
9:07 |
149 143-153 |
1359 |
171 168-174 |
1/12 |
4.25 |
41:14 |
2:22 |
9:26 |
153 150-157 |
1444 |
172 170-178 |
2/6 |
4.50 |
43:39 |
2:26 |
9:43 |
157 150-166 |
1526 |
169 164-174 |
8/3 |
4.75 |
45:53 |
2:13 |
8:53 |
157 156-160 |
1395 |
172 170-174 |
3/6 |
5.00 |
48:10 |
2:17 |
9:10 |
157 156-163 |
1439 |
173 170-176 |
3/8 |
5.25 |
50:26 |
2:16 |
9:05 |
156 154-159 |
1416 |
173 170-176 |
3/6 |
5.50 |
52:50 |
2:24 |
9:36 |
159 157-162 |
1527 |
172 170-176 |
6/1 |
5.75 |
54:59 |
2:09 |
8:36 |
160 153-165 |
1375 |
174 170-178 |
2/6 |
6.00 |
57:07 |
2:08 |
8:30 |
165 162-167 |
1404 |
173 170-174 |
3/3 |
6.25 |
59:25 |
2:18 |
9:12 |
164 162-166 |
1508 |
173 170-176 |
4/4 |
6.38 |
1:00:31 |
1:06 |
8:28 |
165 163-167 |
1396 |
175 172-176 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
171 |
6.4 |
1:00:31 |
9:29 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
45.80% |
More |
800m |
4:15 |
8:33 |
48.15% |
More |
1km |
5:26 |
8:44 |
49.09% |
More |
Mile |
8:50 |
8:50 |
51.23% |
More |
5k |
28:20 |
9:07 |
55.85% |
More |
5 miles |
46:52 |
9:22 |
55.08% |
More |
10k |
58:49 |
9:28 |
54.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:29 |
8:29 |
53.37 |
5km |
28:14 |
9:05 |
56.03 |
5M |
46:45 |
9:21 |
55.22 |
10km |
58:52 |
9:28 |
54.90 |
10M |
1:37:28 |
9:45 |
54.53 |
Half |
2:09:47 |
9:54 |
53.44 |
20M |
3:23:13 |
10:10 |
53.59 |
Mara |
4:30:34 |
10:20 |
53.24 |
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