Wed 11th May 2022 at 10:37am by Rosehip
Run > Steady-State
- drizzle
- breezy
-
Time
1:33:21
-
Miles
7.34
-
Min/mi
12:43
-
Pacing
87%
-
WAVA
46.70
-
Stride(cm)
80
-
Cals
781
-
Cadence
158
-
BPM
136
-
%MHR
75.7
-
B/mi
1734
-
Asc(m)
47
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
4 comments
Another 90 mins with 2 x 20 steady
Getting a bit better at judging the effort - though being several degrees cooler might have helped
Split Summary
===
1) 1m - 13:17(13:17/m) 120/131bpm [1593b/mi] 101cal
2) 0.13m - 1:43(13:44/m) 130/133bpm [1785b/mi] 13cal
3) 1m - 11:49(11:49/m) 136/143bpm [1606b/mi] 107cal
4) 0.71m - 8:11(11:29/m) 144/146bpm [1653b/mi] 77cal
5) 0.34m - 5:00(14:50/m) 136/146bpm [2018b/mi] 37cal
6) 1m - 11:49(11:49/m) 145/152bpm [1714b/mi] 112cal
7) 0.71m - 8:11(11:34/m) 149/152bpm [1724b/mi] 79cal
8) 1m - 14:13(14:13/m) 135/152bpm [1919b/mi] 104cal
9) 1m - 13:00(13:00/m) 138/143bpm [1793b/mi] 103cal
10) 0.45m - 6:08(13:32/m) 139/144bpm [1881b/mi] 48cal
13:17 1:43 11:49 8:11 5:00 11:49 8:11 14:13 13:00 6:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:22 |
3:22 |
13:27 |
103 83-128 |
1385 |
145 114-166 |
1/1 |
0.50 |
6:46 |
3:24 |
13:37 |
124 117-127 |
1689 |
155 124-166 |
1/0 |
0.75 |
10:01 |
3:15 |
13:00 |
128 121-131 |
1663 |
164 162-166 |
1/0 |
1.00 |
13:17 |
3:16 |
13:05 |
126 119-131 |
1648 |
156 126-164 |
1/1 |
1.25 |
16:32 |
3:15 |
13:00 |
126 115-133 |
1639 |
156 120-164 |
0/2 |
1.50 |
19:32 |
3:00 |
11:59 |
134 131-136 |
1605 |
166 164-168 |
1/2 |
1.75 |
22:28 |
2:56 |
11:45 |
135 133-137 |
1585 |
166 164-168 |
1/1 |
2.00 |
25:20 |
2:52 |
11:30 |
141 137-143 |
1621 |
167 164-168 |
1/1 |
2.25 |
28:14 |
2:53 |
11:33 |
143 141-145 |
1652 |
166 164-168 |
1/2 |
2.50 |
31:08 |
2:54 |
11:37 |
144 142-145 |
1674 |
166 164-168 |
0/1 |
2.75 |
34:01 |
2:53 |
11:33 |
143 140-145 |
1652 |
166 164-168 |
1/3 |
3.00 |
37:08 |
3:07 |
12:29 |
141 135-146 |
1760 |
157 122-168 |
3/0 |
3.25 |
40:51 |
3:42 |
14:49 |
134 119-142 |
1987 |
143 98-166 |
0/2 |
3.50 |
43:55 |
3:04 |
12:16 |
141 136-147 |
1729 |
166 164-168 |
2/1 |
3.75 |
46:53 |
2:58 |
11:52 |
148 147-149 |
1757 |
166 164-168 |
2/0 |
4.00 |
49:50 |
2:57 |
11:48 |
149 147-150 |
1758 |
166 164-168 |
3/0 |
4.25 |
52:43 |
2:54 |
11:35 |
150 147-152 |
1736 |
166 162-168 |
1/1 |
4.50 |
55:37 |
2:54 |
11:35 |
149 146-151 |
1725 |
167 164-170 |
1/3 |
4.75 |
58:29 |
2:51 |
11:26 |
148 146-151 |
1692 |
168 166-170 |
0/3 |
5.00 |
1:01:56 |
3:27 |
13:48 |
140 120-152 |
1932 |
144 124-170 |
2/1 |
5.25 |
1:05:12 |
3:17 |
13:07 |
130 116-137 |
1705 |
159 122-164 |
0/2 |
5.50 |
1:08:35 |
3:23 |
13:31 |
139 134-142 |
1878 |
158 124-166 |
1/0 |
5.75 |
1:12:08 |
3:33 |
14:12 |
138 129-141 |
1960 |
153 122-164 |
5/0 |
6.00 |
1:15:46 |
3:38 |
14:34 |
135 129-143 |
1966 |
144 110-166 |
7/0 |
6.25 |
1:19:01 |
3:14 |
12:57 |
136 134-138 |
1761 |
164 162-164 |
1/4 |
6.50 |
1:22:09 |
3:08 |
12:32 |
140 137-143 |
1756 |
163 158-166 |
1/4 |
6.75 |
1:25:28 |
3:20 |
13:18 |
134 131-140 |
1783 |
158 122-166 |
2/5 |
7.00 |
1:28:45 |
3:17 |
13:08 |
139 138-141 |
1825 |
164 160-166 |
1/2 |
7.25 |
1:32:40 |
3:55 +29
|
15:39 |
141 136-144 |
2207 |
151 80-228 |
2/1 |
7.33 |
1:33:50 |
1:10 |
13:51 |
135 130-138 |
1869 |
151 128-164 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:14 |
37.06% |
More |
800m |
5:40 |
11:24 |
41.00% |
More |
1km |
7:07 |
11:27 |
42.43% |
More |
Mile |
11:32 |
11:32 |
44.28% |
More |
5k |
37:14 |
11:59 |
47.91% |
More |
5 miles |
1:01:43 |
12:21 |
47.28% |
More |
10k |
1:18:09 |
12:35 |
46.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
61.04 |
5km |
32:58 |
10:37 |
54.13 |
5M |
58:39 |
11:44 |
49.75 |
10km |
1:16:18 |
12:17 |
47.93 |
10M |
2:15:44 |
13:34 |
44.50 |
Half |
3:08:12 |
14:22 |
41.97 |
20M |
5:14:05 |
15:42 |
39.69 |
Mara |
7:15:30 |
16:37 |
37.99 |
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Nice one! 👍
Well done
Looks good 👍
well done