-
Time
1:15:27
-
Miles
11.08
-
Min/mi
6:49
-
Pacing
0%
-
WAVA
71.23
-
Stride(cm)
131
-
Cals
1042
-
Cadence
180
-
BPM
140
-
%MHR
80.2
-
B/mi
955
-
Asc(m)
199
-
Hillscore
8
-
Surface
Road
Notes & Comments
Club Run - Saffron Lane (reverse)
3 easy miles before club.
Pace was fairly quick from start down Welford Road but overall net downhill so mainly easy/comfortable effort.
Harder effort running up Saffron Lane & got held up crossing road so had to chase hard to Pork Pie.
Steady effort from there all the way back to club.
Easy effort up hill to home.
Legs responded well after 7 miles this morning. Pleased with pace vs effort but HR overall lower average as there was a few stops to regroup.
Split Summary
===
1) 1m - 7:20(7:20/m) 122/134bpm [894b/mi] 85cal 8.19/8.97mph
2) 1m - 7:27(7:27/m) 131/138bpm [976b/mi] 102cal 8.05/9mph
3) 1m - 7:32(7:32/m) 132/141bpm [995b/mi] 99cal 7.96/8.66mph
4) 1m - 7:21(7:21/m) 128/138bpm [942b/mi] 82cal 8.16/9.06mph
5) 1m - 6:38(6:38/m) 138/152bpm [914b/mi] 90cal 9.06/9.73mph
6) 1m - 6:28(6:28/m) 148/155bpm [957b/mi] 100cal 9.28/9.81mph
7) 1m - 6:19(6:19/m) 148/154bpm [935b/mi] 96cal 9.5/10.37mph
8) 0.71m - 4:18(6:05/m) 160/165bpm [974b/mi] 72cal 9.86/10.29mph
9) 1m - 6:20(6:20/m) 152/163bpm [962b/mi] 97cal 9.48/10.31mph
10) 1m - 6:22(6:22/m) 149/160bpm [949b/mi] 90cal 9.42/10.02mph
11) 0.8m - 5:10(6:27/m) 153/159bpm [987b/mi] 79cal 9.3/10.18mph
12) 0.57m - 4:14(7:22/m) 144/152bpm [1061b/mi] 50cal 8.14/9.08mph
7:20 7:27 7:32 7:21 6:38 6:28 6:19 4:18 6:20 6:22 5:10 4:14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:36 |
3:36 |
7:11 |
117 92-127 |
841 |
175 170-180 |
11/17 |
| 1.00 |
7:18 |
3:43 |
7:26 |
124 98-134 |
921 |
178 174-192 |
14/17 |
| 1.50 |
10:58 |
3:40 |
7:19 |
129 120-135 |
944 |
177 172-188 |
17/20 |
| 2.00 |
14:46 |
3:48 |
7:35 |
132 107-138 |
1001 |
176 170-192 |
16/15 |
| 2.50 |
18:32 |
3:46 |
7:33 |
134 128-140 |
1011 |
175 170-180 |
19/8 |
| 3.00 |
22:18 |
3:46 |
7:31 |
129 112-141 |
971 |
174 170-184 |
12/11 |
| 3.50 |
34:37 |
12:20 +8:37
|
24:40 |
129 99-138 |
3181 |
174 166-180 |
7/24 |
| 4.00 |
38:16 |
3:39 |
7:17 |
127 114-132 |
926 |
178 174-192 |
19/12 |
| 4.50 |
41:39 |
3:22 |
6:45 |
137 131-142 |
925 |
180 176-184 |
3/19 |
| 5.00 |
45:32 |
3:53 +38
|
7:46 |
139 125-152 |
1080 |
183 176-212 |
11/20 |
| 5.50 |
49:06 |
3:34 +17
|
7:08 |
146 127-154 |
1041 |
182 172-196 |
20/12 |
| 6.00 |
52:49 |
3:44 +33
|
7:28 |
149 139-155 |
1112 |
183 170-192 |
16/15 |
| 6.50 |
56:00 |
3:10 |
6:20 |
146 124-153 |
925 |
183 178-190 |
11/24 |
| 7.00 |
59:48 |
3:48 +38
|
7:36 |
148 134-154 |
1126 |
182 148-190 |
10/17 |
| 7.50 |
1:02:48 |
3:00 |
6:00 |
158 149-163 |
949 |
186 180-204 |
17/10 |
| 8.00 |
1:07:42 |
4:54 +1:43
|
9:48 |
153 123-165 |
1498 |
185 174-194 |
19/5 |
| 8.50 |
1:10:50 |
3:08 |
6:16 |
157 154-160 |
984 |
185 182-192 |
16/9 |
| 9.00 |
1:15:16 |
4:26 +1:17
|
8:52 |
148 125-156 |
1312 |
185 176-194 |
4/15 |
| 9.50 |
1:18:49 |
3:33 +22
|
7:06 |
149 140-158 |
1059 |
183 180-188 |
12/13 |
| 10.00 |
1:22:04 |
3:16 |
6:31 |
158 155-159 |
1030 |
185 180-192 |
20/5 |
| 10.50 |
1:25:16 |
3:11 |
6:23 |
149 127-158 |
951 |
183 176-188 |
6/14 |
| 11.00 |
1:29:40 |
4:24 +42
|
8:49 |
144 134-152 |
1269 |
178 174-186 |
24/9 |
| 11.08 |
1:30:15 |
35 |
7:19 |
142 139-144 |
1040 |
175 172-180 |
3/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
17 2.3% |
9:52
|
|
16 3.3% |
8:12
|
|
14 2.9% |
7:55
|
|
13 3.3% |
9:34
|
|
12 2.6% |
6:40
|
|
10 3.7% |
7:54
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.0 |
180 |
11.1 |
1:20:17 |
7:15 |
| Walk |
11.0 |
135 |
0 |
9:58 |
61:10:20 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:53 |
55.65% |
More |
| 800m |
2:58 |
5:59 |
64.10% |
More |
| 1km |
3:44 |
6:00 |
66.55% |
More |
| Mile |
6:16 |
6:16 |
67.43% |
More |
| 5k |
21:23 |
6:53 |
67.23% |
More |
| 5 miles |
35:48 |
7:10 |
65.36% |
More |
| 10k |
45:03 |
7:15 |
64.86% |
More |
| 10 miles |
1:21:39 |
8:10 |
59.12% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:02 |
6:02 |
70.06 |
| 5km |
19:51 |
6:23 |
72.44 |
| 5M |
32:43 |
6:33 |
71.53 |
| 10km |
41:06 |
6:37 |
71.09 |
| 10M |
1:07:45 |
6:47 |
71.26 |
| Half |
1:29:57 |
6:52 |
70.45 |
| 20M |
2:20:16 |
7:01 |
71.59 |
| Mara |
3:06:15 |
7:07 |
71.89 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
