Thu 5th May 2022 at 11:29am by Rosehip
Run > Tempo
-
Time
1:41:46
-
Miles
7.77
-
Min/mi
13:06
-
Pacing
67%
-
WAVA
45.50
-
Stride(cm)
80
-
Cals
840
-
Cadence
153
-
BPM
146
-
%MHR
80.9
-
B/mi
1907
-
Asc(m)
468
-
Hillscore
7
-
Surface
Road
Notes & Comments
5 comments
With 3x 8 mins
Stratford road is not flat
Overheated a bit and the ‘endurance run’ afterwards had a lot of walking in - especially uphill through the rspb
Third effort cut short by St marks fly in eye - nasty wee May beastie - as my aunt used to call them - and second had a huge digger being offloaded from a large lorry across the little road, so a bit ofa walk around that in the middle.
Split Summary
===
1) 1m - 13:04(13:04/m) 132/147bpm [1726b/mi] 111cal 4.59/5.38mph
2) 0.12m - 1:56(15:48/m) 131/147bpm [2070b/mi] 14cal 3.8/5.03mph
3) 0.78m - 8:00(10:14/m) 153/162bpm [1566b/mi] 79cal 5.86/6.68mph
4) 0.23m - 4:00(17:14/m) 133/160bpm [2292b/mi] 28cal 3.48/6.49mph
5) 0.75m - 8:00(10:38/m) 156/164bpm [1660b/mi] 77cal 5.64/6.28mph
6) 0.24m - 4:00(16:48/m) 137/163bpm [2303b/mi] 27cal 3.57/5.76mph
7) 0.7m - 7:26(10:41/m) 159/166bpm [1700b/mi] 74cal 5.61/6.16mph
8) 0.23m - 4:00(17:14/m) 136/156bpm [2344b/mi] 25cal 3.48/3.61mph
9) 1m - 15:09(15:09/m) 145/179bpm [2198b/mi] 112cal 3.96/5.03mph
10) 1m - 12:42(12:42/m) 147/154bpm [1866b/mi] 103cal 4.72/5.47mph
11) 0.83m - 11:09(13:23/m) 150/183bpm [2007b/mi] 93cal 4.49/5.09mph
12) 0.88m - 12:19(13:56/m) 149/156bpm [2077b/mi] 97cal 4.3/5.13mph
13:04 1:56 8:00 4:00 8:00 4:00 7:26 4:00 15:09 12:42 11:09 12:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
5:32 |
5:32 +2:10
|
22:09 |
118 81-129 |
2614 |
150 110-168 |
2/2 |
0.50 |
8:44 |
3:11 |
12:46 |
133 125-139 |
1697 |
165 164-166 |
2/1 |
0.75 |
12:03 |
3:20 |
13:19 |
134 123-141 |
1783 |
156 128-168 |
2/2 |
1.00 |
15:14 |
3:10 |
12:42 |
143 137-147 |
1816 |
162 124-170 |
7/0 |
1.25 |
18:29 |
3:15 |
13:00 |
133 115-148 |
1730 |
149 118-170 |
1/4 |
1.50 |
21:11 |
2:42 |
10:50 |
152 147-158 |
1646 |
170 170-172 |
0/4 |
1.75 |
23:44 |
2:33 |
10:11 |
159 158-161 |
1619 |
172 170-174 |
3/1 |
2.00 |
26:45 |
3:01 |
12:04 |
153 134-162 |
1846 |
155 126-176 |
1/3 |
2.25 |
30:17 |
3:32 |
14:09 |
129 113-154 |
1826 |
145 118-172 |
9/3 |
2.50 |
32:54 |
2:36 |
10:25 |
159 155-162 |
1657 |
172 170-174 |
1/7 |
2.75 |
35:46 |
2:53 |
11:31 |
155 135-164 |
1785 |
151 122-174 |
2/1 |
3.00 |
39:03 |
3:17 |
13:08 |
155 135-164 |
2035 |
151 122-176 |
1/3 |
3.25 |
42:25 |
3:22 |
13:26 |
136 121-157 |
1828 |
144 118-174 |
3/1 |
3.50 |
45:06 |
2:41 |
10:44 |
161 159-163 |
1729 |
171 170-172 |
0/4 |
3.75 |
47:52 |
2:46 |
11:05 |
162 159-164 |
1794 |
170 136-174 |
3/1 |
4.00 |
52:01 |
4:09 +25
|
16:36 |
142 127-165 |
2358 |
136 118-178 |
4/4 |
4.25 |
55:52 |
3:51 |
15:22 |
144 125-178 |
2213 |
145 124-164 |
8/2 |
4.50 |
59:52 |
4:00 |
16:01 |
147 126-152 |
2353 |
140 108-168 |
10/3 |
4.75 |
1:04:51 |
4:59 +1:02
|
19:57 |
142 136-151 |
2832 |
132 100-166 |
18/2 |
5.00 |
1:08:41 |
3:50 +13
|
15:21 |
142 134-150 |
2179 |
149 116-166 |
11/2 |
5.25 |
1:11:54 |
3:13 |
12:51 |
149 147-151 |
1915 |
164 162-166 |
2/3 |
5.50 |
1:14:57 |
3:03 |
12:11 |
143 140-146 |
1741 |
166 164-168 |
1/16 |
5.75 |
1:18:14 |
3:17 |
13:09 |
145 137-150 |
1907 |
157 130-170 |
1/20 |
6.00 |
1:21:25 |
3:11 |
12:43 |
149 144-151 |
1895 |
162 126-168 |
1/7 |
6.25 |
1:24:50 |
3:26 |
13:43 |
149 143-154 |
2043 |
148 122-168 |
1/2 |
6.50 |
1:28:04 |
3:13 |
12:54 |
151 147-155 |
1948 |
156 82-170 |
0/3 |
6.75 |
1:31:30 |
3:26 |
13:45 |
155 139-183 |
2132 |
152 120-168 |
1/3 |
7.00 |
1:34:49 |
3:19 |
13:17 |
150 146-153 |
1992 |
162 130-168 |
1/2 |
7.25 |
1:38:25 |
3:36 |
14:24 |
148 139-155 |
2131 |
151 122-168 |
2/1 |
7.50 |
1:41:40 |
3:15 |
12:58 |
147 133-155 |
1907 |
159 128-168 |
0/3 |
7.75 |
1:45:55 |
4:15 +35
|
16:58 |
145 125-155 |
2461 |
148 90-178 |
4/0 |
7.77 |
1:46:10 |
15 |
12:46 |
155 154-155 |
1979 |
180 180-180 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
30 8.8% |
20:39
|
12 3.5% |
14:49
|
11 5.0% |
15:58
|
11 2.4% |
14:04
|
10 2.2% |
10:03
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:29 |
43.87% |
More |
800m |
4:59 |
10:02 |
46.60% |
More |
1km |
6:20 |
10:11 |
47.74% |
More |
Mile |
11:04 |
11:04 |
46.12% |
More |
5k |
37:05 |
11:56 |
48.11% |
More |
5 miles |
1:05:57 |
13:11 |
44.25% |
More |
10k |
1:21:57 |
13:11 |
44.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
60.08 |
5km |
33:33 |
10:48 |
53.18 |
5M |
59:41 |
11:56 |
48.89 |
10km |
1:17:39 |
12:30 |
47.10 |
10M |
2:18:07 |
13:49 |
43.73 |
Half |
3:11:31 |
14:37 |
41.24 |
20M |
5:19:36 |
15:59 |
39.00 |
Mara |
7:23:09 |
16:55 |
37.33 |
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Nice running. Well done 👍
Well done
That picture looks a lovely to run
There wasn’t much like that, but the RSPB HQ is lovely
Good miles x