Wed 6th Oct 2021 at 10:11am by Runningbug

Run > General
  • Not good
  • hellish
  • Time
    36:36
  • Miles
    4.01
  • Min/mi
    9:08
  • Pacing
    92%
  • WAVA
    55.95
  • Stride(cm)
    100
  • Cals
    521
  • Cadence
    176
  • BPM
    137
  • %MHR
    85.7
  • B/mi
    1251
  • Asc(m)
    218
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Los Gigantes

Royal sun to recycle bins

Started ok unsure if I was going to push pace for PB attempt as I started too late 10am it was very warm

Caught in two minds I think

First mile has to be quicker down hill

Though ran my fastest ever second half 18:30 9:36 up the hill

Mile one 8:51 v 8:15
Mile two 9:13 v 8:53
Mile three 8:54 v 9:01
Mile four 9:36 v 10:12

PB still 36:22

Split Summary
===
1) 1m - 8:51(8:51/m) 118/128bpm [1045b/mi] 106cal 6.78/7.47mph
2) 1m - 9:13(9:13/m) 138/150bpm [1273b/mi] 131cal 6.51/7.16mph
3) 1m - 8:54(8:54/m) 142/150bpm [1263b/mi] 129cal 6.74/7.37mph
4) 1m - 9:36(9:36/m) 155/160bpm [1487b/mi] 155cal 6.25/7.41mph
5) 0.01m - 2(4:46/m) 156/156bpm [743b/mi] 12.59/7.43mph
8:51 9:13 8:54 9:36 2

Pace

2% 23% 28% 26% 20% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:07 1:07 8:55 92 62-116 820 170 126-180 0/0
0.25 2:15 1:08 9:05 120 116-121 1091 174 170-180 5/0
0.38 3:26 1:11 9:26 125 121-127 1180 172 170-174 7/2
0.50 4:32 1:07 8:53 119 116-123 1057 174 172-176 2/20
0.63 5:41 1:08 9:08 118 115-121 1077 174 172-178 2/13
0.75 6:44 1:03 8:22 122 119-124 1020 176 174-180 2/19
0.88 7:46 1:03 8:21 123 121-125 1027 177 174-180 1/14
1.00 8:51 1:05 8:41 126 123-128 1094 179 176-186 1/7
1.13 9:56 1:05 8:41 130 128-134 1128 178 176-182 6/15
1.25 11:07 1:10 9:22 137 135-138 1283 176 174-178 11/4
1.38 12:12 1:06 8:44 135 132-137 1179 177 174-180 5/10
1.50 13:21 1:09 9:10 132 129-136 1209 176 174-178 1/10
1.63 14:32 1:11 9:31 142 138-144 1353 174 172-176 14/3
1.75 15:45 1:13 9:44 142 140-145 1383 175 172-182 4/9
1.88 17:01 1:15 10:01 148 146-149 1483 174 172-176 17/0
2.00 18:05 1:04 8:35 142 136-148 1218 177 176-180 4/14
2.13 19:15 1:10 9:17 138 136-144 1282 177 174-178 3/5
2.25 20:26 1:11 9:29 145 141-147 1376 177 174-182 12/0
2.38 21:28 1:03 8:20 135 131-139 1125 178 176-180 0/16
2.50 22:36 1:08 9:01 140 132-144 1263 177 174-178 3/3
2.63 23:39 1:03 8:22 141 139-143 1180 179 178-180 0/12
2.75 24:48 1:09 9:15 144 140-149 1332 177 174-180 14/0
2.88 25:54 1:06 8:47 148 146-149 1300 177 174-180 5/15
3.00 26:59 1:05 8:38 145 143-146 1253 178 176-180 11/5
3.13 28:14 1:15 10:03 148 144-151 1488 177 174-180 15/2
3.25 29:31 1:17 10:18 154 151-155 1587 174 172-176 12/8
3.38 30:48 1:16 10:11 155 154-156 1579 175 174-176 15/1
3.50 32:01 1:14 9:49 155 154-156 1521 175 172-176 13/0
3.63 33:19 1:17 10:19 157 155-158 1621 176 174-178 14/2
3.75 34:31 1:12 9:38 159 158-160 1533 176 174-178 13/4
3.88 35:35 1:04 8:30 157 156-159 1336 181 178-184 10/5
4.00 36:34 59 7:56 156 155-158 1237 187 184-188 6/6
4.01 36:37 3 5:44 156 156-156 894 186 186-186 0/0

Heart

137/160max
  • Show Beats/Mile

Elevation

Asc 218m, Range 96m, Flat prediction 35:18
Elevation Graph
Biggest Climbs (m) Min/mi
38 7.5% 10:07
25 8.8% 10:20
20 9.2% 9:42
18 7.7% 9:20
15 12.8% 10:26
15 5.5% 8:19
See your biggest climbs

Cadence

176 (188 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 176 4 36:34 9:08
Walk 0.1 126 0 3 14:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:12 42.92% More
800m 4:14 8:30 49.37% More
1km 5:21 8:36 50.88% More
Mile 8:45 8:45 52.78% More
5k 28:04 9:02 56.07% More

Predictions

Dist Time Per Mile WAVA
1M 8:37 8:37 53.60
5km 28:04 9:02 56.07
5M 46:03 9:13 55.82
10km 57:45 9:18 55.67
10M 1:34:46 9:29 56.18
Half 2:05:32 9:35 55.74
20M 3:15:02 9:45 56.85
Mara 4:18:20 9:52 57.23
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