Sun 14th Nov 2021 at 9:33am by monkeysmiff
Run > Recovery Run
- drizzle
- v cold
-
Time
25:01
-
Miles
2.95
-
Min/mi
8:29
-
Pacing
92%
-
WAVA
64.54
-
Stride(cm)
107
-
Cals
278
-
Cadence
177
-
BPM
162
-
%MHR
94.6
-
B/mi
1372
-
Asc(m)
66
-
Hillscore
4
-
Surface
Road
Notes & Comments
Run back down after volunteering, absolutely freezing, raynauds playing up and very drizzly so couldn't see (the dreaded leaves giving me the fear after last years leaf hidden tree stump downhill fall!!)
Split Summary
===
1) 0.62m - 5:23(8:40/m) 148/160bpm [1282b/mi] 54cal 6.93/0mph
2) 0.62m - 5:09(8:17/m) 153/174bpm [1267b/mi] 54cal 7.24/0mph
3) 0.62m - 5:34(8:58/m) 166/172bpm [1488b/mi] 63cal 6.69/0mph
4) 0.62m - 4:56(7:56/m) 168/188bpm [1332b/mi] 57cal 7.57/0mph
5) 0.46m - 4:03(8:45/m) 177/183bpm [1550b/mi] 50cal 6.85/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:16 |
137 101-155 |
1270 |
176 172-178 |
8/1 |
0.25 |
2:17 |
1:07 |
8:59 |
144 141-148 |
1295 |
174 166-178 |
0/11 |
0.38 |
3:18 |
1:01 |
8:11 |
155 143-160 |
1269 |
173 170-178 |
0/10 |
0.50 |
4:24 |
1:05 |
8:41 |
152 151-157 |
1321 |
177 168-180 |
2/4 |
0.63 |
5:25 |
1:01 |
8:09 |
152 152-153 |
1239 |
174 166-180 |
0/11 |
0.75 |
6:29 |
1:04 |
8:34 |
154 151-157 |
1320 |
173 170-178 |
0/12 |
0.88 |
7:30 |
1:01 |
8:06 |
146 142-154 |
1183 |
177 172-182 |
3/10 |
1.00 |
8:29 |
59 |
7:54 |
144 139-148 |
1136 |
178 176-180 |
0/9 |
1.13 |
9:34 |
1:05 |
8:40 |
159 141-174 |
1379 |
177 170-182 |
4/6 |
1.25 |
10:36 |
1:02 |
8:13 |
164 156-173 |
1348 |
174 170-180 |
0/14 |
1.38 |
11:39 |
1:03 |
8:25 |
163 158-169 |
1373 |
174 170-178 |
0/25 |
1.50 |
12:41 |
1:02 |
8:18 |
163 160-166 |
1353 |
173 168-176 |
0/22 |
1.63 |
13:54 |
1:13 |
9:44 |
168 165-172 |
1634 |
178 170-182 |
13/3 |
1.75 |
15:05 |
1:11 |
9:27 |
166 161-171 |
1568 |
178 176-180 |
7/1 |
1.88 |
16:11 |
1:06 |
8:51 |
168 166-170 |
1486 |
179 174-184 |
3/3 |
2.00 |
17:08 |
56 |
7:31 |
167 164-171 |
1255 |
178 176-180 |
0/13 |
2.13 |
18:04 |
57 |
7:33 |
167 165-168 |
1262 |
180 176-182 |
0/16 |
2.25 |
19:05 |
1:01 |
8:10 |
160 146-168 |
1306 |
178 174-182 |
2/7 |
2.38 |
20:07 |
1:01 |
8:10 |
168 149-188 |
1372 |
180 178-182 |
0/4 |
2.50 |
21:10 |
1:03 |
8:27 |
181 179-182 |
1529 |
180 178-184 |
0/3 |
2.63 |
22:16 |
1:06 |
8:47 |
180 177-183 |
1580 |
180 176-182 |
3/3 |
2.75 |
23:17 |
1:01 |
8:06 |
178 177-180 |
1442 |
181 178-184 |
1/4 |
2.88 |
24:21 |
1:05 |
8:37 |
175 168-182 |
1507 |
181 176-184 |
6/1 |
2.94 |
25:03 |
42 |
9:59 |
175 173-177 |
1749 |
179 176-180 |
8/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
2.9 |
25:03 |
8:30 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
53.43% |
More |
800m |
3:52 |
7:46 |
56.93% |
More |
1km |
4:54 |
7:52 |
58.57% |
More |
Mile |
8:05 |
8:05 |
60.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
68.38 |
5km |
26:34 |
8:33 |
64.15 |
5M |
46:08 |
9:14 |
60.34 |
10km |
59:22 |
9:33 |
58.72 |
10M |
1:43:06 |
10:19 |
55.76 |
Half |
2:21:01 |
10:46 |
53.28 |
20M |
3:50:22 |
11:31 |
51.38 |
Mara |
5:15:07 |
12:02 |
49.78 |
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