Wed 10th Nov 2021 at 9:34am by LindsD
Run > General
-
Time
36:06
-
Miles
3.20
-
Min/mi
11:17
-
Pacing
84%
-
WAVA
48.21
-
Stride(cm)
86
-
Cals
308
-
Cadence
166
-
BPM
143
-
%MHR
83.4
-
B/mi
1609
-
Asc(m)
145
-
Hillscore
4
-
Surface
Road
Notes & Comments
4 comments
Walked the first min of every mile and took a walk in the last mile to get me up the hill. This was necessary after a difficult morning. Did the trick
Split Summary
===
1) 1m - 10:48(10:48/m) 135/148bpm [1457b/mi] 90cal 5.56/6.22mph
2) 1m - 11:09(11:09/m) 149/161bpm [1662b/mi] 101cal 5.38/6.2mph
3) 1m - 11:17(11:17/m) 147/162bpm [1659b/mi] 97cal 5.32/6.12mph
4) 0.1m - 1:06(10:47/m) 159/161bpm [1714b/mi] 10cal 5.57/5.59mph
5) 0.1m - 1:46(17:32/m) 132/156bpm [2315b/mi] 10cal 3.42/5.57mph
10:48 11:09 11:17 1:06 1:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:46 |
1:46 |
14:12 |
100 81-127 |
1420 |
147 104-172 |
12/3 |
0.25 |
3:04 |
1:18 |
10:22 |
137 127-145 |
1420 |
173 172-174 |
8/4 |
0.38 |
4:24 |
1:20 |
10:39 |
145 141-146 |
1544 |
174 170-176 |
2/8 |
0.50 |
5:39 |
1:15 |
9:59 |
141 140-142 |
1407 |
177 176-178 |
5/9 |
0.63 |
6:55 |
1:16 |
10:09 |
143 141-144 |
1451 |
177 176-178 |
6/6 |
0.75 |
8:11 |
1:16 |
10:11 |
143 142-146 |
1455 |
179 176-180 |
4/9 |
0.88 |
9:29 |
1:18 |
10:23 |
146 146-148 |
1515 |
177 176-180 |
2/8 |
1.00 |
10:47 |
1:18 |
10:24 |
145 144-146 |
1509 |
178 176-180 |
5/2 |
1.13 |
12:30 |
1:43 |
13:43 |
132 117-145 |
1810 |
152 126-182 |
9/2 |
1.25 |
13:49 |
1:19 |
10:35 |
142 128-154 |
1503 |
176 174-178 |
4/7 |
1.38 |
15:12 |
1:23 |
11:02 |
151 144-160 |
1665 |
167 120-180 |
9/3 |
1.50 |
16:34 |
1:22 |
10:58 |
147 145-151 |
1613 |
172 114-182 |
25/1 |
1.63 |
17:56 |
1:22 |
10:53 |
155 152-158 |
1688 |
176 162-178 |
4/20 |
1.75 |
19:18 |
1:21 |
10:51 |
160 157-161 |
1737 |
176 172-178 |
6/5 |
1.88 |
20:37 |
1:19 |
10:33 |
155 154-156 |
1635 |
177 174-180 |
4/3 |
2.00 |
21:56 |
1:20 |
10:37 |
156 155-157 |
1656 |
178 176-180 |
2/8 |
2.13 |
23:38 |
1:42 |
13:35 |
135 120-155 |
1834 |
143 120-180 |
8/2 |
2.25 |
24:57 |
1:19 |
10:33 |
145 134-149 |
1530 |
180 178-180 |
3/7 |
2.38 |
26:19 |
1:21 |
10:50 |
146 139-151 |
1582 |
179 174-184 |
3/8 |
2.50 |
27:36 |
1:17 |
10:20 |
153 152-155 |
1580 |
178 176-180 |
12/3 |
2.63 |
28:55 |
1:19 |
10:29 |
150 149-152 |
1572 |
178 176-180 |
2/5 |
2.75 |
30:35 |
1:41 |
13:25 |
145 135-154 |
1945 |
148 118-180 |
9/5 |
2.88 |
31:52 |
1:17 |
10:17 |
153 144-157 |
1573 |
178 174-180 |
7/11 |
3.00 |
33:13 |
1:21 |
10:47 |
156 151-161 |
1681 |
177 176-180 |
6/4 |
3.13 |
34:47 |
1:34 |
12:30 |
154 139-161 |
1925 |
157 122-178 |
1/7 |
3.20 |
36:06 |
1:19 |
16:47 |
127 115-134 |
2131 |
123 120-128 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.8 |
176 |
2.9 |
30:15 |
10:32 |
Walk |
16.2 |
124 |
0.3 |
5:51 |
17:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
10:00 |
39.73% |
More |
800m |
5:03 |
10:09 |
43.05% |
More |
1km |
6:19 |
10:10 |
44.77% |
More |
Mile |
10:26 |
10:26 |
46.22% |
More |
5k |
34:21 |
11:03 |
49.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:31 |
10:31 |
45.86 |
5km |
34:59 |
11:16 |
48.17 |
5M |
57:56 |
11:35 |
47.50 |
10km |
1:12:57 |
11:44 |
47.24 |
10M |
2:00:48 |
12:05 |
47.03 |
Half |
2:40:50 |
12:17 |
46.15 |
20M |
4:11:51 |
12:36 |
46.41 |
Mara |
5:35:19 |
12:48 |
46.18 |
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Excellent - well done
Nice
Definitely speeding up, well done
👍