Tue 11th Jan 2022 at 8:56pm by tipsku
Run > Warm Down
-
Time
30:52
-
Miles
2.90
-
Min/mi
10:39
-
Pacing
78%
-
WAVA
45.63
-
Stride(cm)
85
-
Cals
242
-
Cadence
177
-
BPM
135
-
%MHR
72.1
-
B/mi
1436
-
Asc(m)
13
-
Surface
Road
Notes & Comments
Cool down home
Gentle run home to cool down after the hard track session. Enjoying the easy run despite the cold temperatures. I started feeling a bit light-headed towards the end so inhaled a big chunk of chocolate when I got home. I earned that!
Split Summary
===
1) 0.62m - 6:47(10:56/m) 131/139bpm [1431b/mi] 51cal
2) 0.62m - 6:39(10:42/m) 137/143bpm [1467b/mi] 52cal
3) 0.62m - 6:21(10:14/m) 137/142bpm [1401b/mi] 52cal
4) 0.62m - 6:32(10:30/m) 140/147bpm [1471b/mi] 53cal
5) 0.41m - 4:32(10:59/m) 135/142bpm [1482b/mi] 34cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:21 |
119 98-132 |
1351 |
172 100-186 |
1/1 |
0.25 |
2:46 |
1:21 |
10:44 |
131 127-135 |
1407 |
179 176-186 |
1/1 |
0.38 |
4:06 |
1:20 |
10:43 |
134 131-137 |
1436 |
178 176-180 |
1/0 |
0.50 |
5:32 |
1:26 |
11:31 |
136 134-138 |
1565 |
178 176-186 |
1/1 |
0.63 |
6:48 |
1:16 |
10:06 |
135 134-138 |
1363 |
177 172-190 |
1/1 |
0.75 |
8:12 |
1:24 |
11:10 |
138 135-141 |
1542 |
176 174-178 |
2/3 |
0.88 |
9:34 |
1:23 |
11:00 |
138 136-140 |
1518 |
178 176-180 |
1/1 |
1.00 |
10:52 |
1:18 |
10:21 |
139 136-142 |
1438 |
179 178-180 |
1/1 |
1.13 |
12:08 |
1:16 |
10:11 |
138 136-139 |
1406 |
180 178-180 |
1/1 |
1.25 |
14:19 |
2:10 +52
|
17:22 |
127 102-140 |
2205 |
180 164-196 |
2/1 |
1.38 |
16:03 |
1:44 +23
|
13:56 |
132 122-139 |
1838 |
179 142-190 |
2/0 |
1.50 |
17:13 |
1:10 |
9:17 |
138 134-142 |
1281 |
178 176-182 |
2/1 |
1.63 |
18:28 |
1:15 |
10:02 |
138 136-140 |
1385 |
180 178-184 |
4/1 |
1.75 |
19:50 |
1:22 |
10:58 |
135 129-140 |
1479 |
172 124-182 |
1/2 |
1.88 |
21:10 |
1:20 |
10:37 |
140 137-142 |
1487 |
179 178-180 |
1/0 |
2.00 |
22:28 |
1:18 |
10:22 |
139 136-144 |
1440 |
179 176-182 |
4/0 |
2.13 |
23:47 |
1:19 |
10:33 |
139 137-140 |
1466 |
180 178-182 |
1/3 |
2.25 |
25:05 |
1:18 |
10:26 |
141 138-143 |
1472 |
179 176-182 |
2/1 |
2.38 |
26:23 |
1:18 |
10:25 |
140 137-146 |
1459 |
179 178-182 |
2/1 |
2.50 |
27:43 |
1:20 |
10:40 |
138 132-145 |
1471 |
175 150-180 |
1/1 |
2.63 |
29:03 |
1:20 |
10:43 |
138 134-141 |
1479 |
180 176-182 |
2/1 |
2.75 |
30:42 |
1:39 +16
|
13:12 |
134 123-142 |
1770 |
173 132-180 |
1/1 |
2.88 |
32:08 |
1:25 |
11:20 |
134 128-136 |
1519 |
176 168-180 |
1/2 |
2.90 |
32:24 |
16 |
11:36 |
130 130-131 |
1508 |
175 172-178 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.5 |
178 |
2.9 |
30:32 |
11:07 |
Walk |
0.9 |
132 |
0 |
19 |
18:59 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
4.5 |
- |
- |
1:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:37 |
36.64% |
More |
800m |
5:03 |
10:09 |
38.50% |
More |
1km |
6:22 |
10:14 |
39.84% |
More |
Mile |
10:19 |
10:19 |
42.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
45.44 |
5km |
33:18 |
10:43 |
45.45 |
5M |
56:19 |
11:16 |
43.81 |
10km |
1:11:36 |
11:31 |
43.13 |
10M |
2:01:05 |
12:07 |
41.90 |
Half |
2:43:08 |
12:27 |
40.56 |
20M |
4:20:17 |
13:01 |
39.88 |
Mara |
5:50:41 |
13:23 |
39.13 |
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