Mon 16th May 2022 at 12:59pm by Rosehip
Run > Easy
breezy
warm
-
Time
1:00:52
-
Miles
4.35
-
Min/mi
14:00
-
Pacing
81%
-
WAVA
41.48
-
Stride(cm)
76
-
Cals
442
-
Cadence
150
-
BPM
128
-
%MHR
71.3
-
B/mi
1795
-
Asc(m)
27
-
Surface
Trail
Notes & Comments
4 comments
Trying 4/1 again
Too warm and muggy and a bit breezy
Punctuated by calls from driveway bod and Motorhome Man
Glad I’d not pushed to do a longer one, that was a slog with heavy legs and sore shoulder - good ultra training as spent the second half resisting the temptation to curl up in the long grass and go to sleep.
Split Summary
===
1) 1m - 13:58(13:58/m) 116/134bpm [1620b/mi] 101cal
2) 1m - 14:00(14:00/m) 129/142bpm [1805b/mi] 103cal
3) 1m - 13:51(13:51/m) 136/145bpm [1883b/mi] 102cal
4) 1m - 14:01(14:01/m) 136/145bpm [1907b/mi] 101cal
5) 0.35m - 5:02(14:13/m) 137/143bpm [1948b/mi] 35cal
13:58 14:00 13:51 14:01 5:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
2:07 |
2:07 |
16:59 |
82 70-106 |
1392 |
134 114-166 |
1/0 |
| 0.25 |
3:45 |
1:37 |
13:00 |
114 107-124 |
1481 |
162 124-166 |
1/1 |
| 0.38 |
5:29 |
1:44 |
13:52 |
111 104-124 |
1540 |
139 122-166 |
0/1 |
| 0.50 |
7:13 |
1:45 |
13:56 |
124 116-130 |
1729 |
164 162-166 |
1/0 |
| 0.63 |
8:50 |
1:36 |
12:52 |
128 126-129 |
1647 |
162 162-164 |
0/0 |
| 0.75 |
10:43 |
1:53 |
15:05 |
118 107-128 |
1779 |
151 122-240 |
0/0 |
| 0.88 |
12:22 |
1:39 |
13:14 |
130 123-134 |
1721 |
162 162-164 |
1/0 |
| 1.00 |
13:57 |
1:35 |
12:40 |
132 129-134 |
1672 |
164 162-166 |
0/1 |
| 1.13 |
15:45 |
1:48 |
14:22 |
121 111-131 |
1738 |
147 128-166 |
1/0 |
| 1.25 |
17:24 |
1:39 |
13:09 |
131 126-134 |
1722 |
162 160-164 |
1/1 |
| 1.38 |
19:04 |
1:40 |
13:20 |
136 133-137 |
1812 |
162 160-162 |
1/0 |
| 1.50 |
20:54 |
1:50 |
14:43 |
125 115-135 |
1839 |
145 124-162 |
0/0 |
| 1.63 |
22:36 |
1:42 |
13:38 |
133 129-136 |
1813 |
161 158-162 |
1/0 |
| 1.75 |
24:23 |
1:47 |
14:13 |
136 130-139 |
1933 |
137 80-162 |
1/0 |
| 1.88 |
27:30 |
3:07 +1:08
|
24:55 |
121 111-130 |
3015 |
129 112-166 |
2/1 |
| 2.00 |
29:05 |
1:35 |
12:43 |
132 116-142 |
1679 |
164 162-168 |
5/0 |
| 2.13 |
30:48 |
1:44 |
13:49 |
139 130-143 |
1919 |
148 124-164 |
1/2 |
| 2.25 |
32:28 |
1:40 |
13:18 |
129 123-135 |
1716 |
158 124-164 |
0/3 |
| 2.38 |
34:07 |
1:38 |
13:07 |
137 136-137 |
1798 |
162 160-164 |
0/2 |
| 2.50 |
35:59 |
1:53 |
15:01 |
132 118-137 |
1982 |
143 120-162 |
0/1 |
| 2.63 |
37:35 |
1:36 |
12:50 |
124 110-140 |
1591 |
151 120-164 |
0/2 |
| 2.75 |
39:12 |
1:37 |
12:54 |
142 140-144 |
1832 |
162 160-162 |
1/1 |
| 2.88 |
41:01 |
1:49 |
14:34 |
141 130-145 |
2053 |
145 124-164 |
1/0 |
| 3.00 |
42:56 |
1:54 |
15:15 |
134 129-137 |
2044 |
137 120-164 |
1/0 |
| 3.13 |
44:33 |
1:38 |
13:01 |
138 131-143 |
1796 |
156 120-166 |
0/0 |
| 3.25 |
46:23 |
1:49 |
14:36 |
136 127-145 |
1985 |
141 112-164 |
0/1 |
| 3.38 |
48:02 |
1:39 |
13:12 |
136 131-140 |
1795 |
162 162-164 |
1/1 |
| 3.50 |
49:46 |
1:44 |
13:54 |
140 138-142 |
1945 |
160 158-162 |
0/1 |
| 3.63 |
51:38 |
1:52 |
14:56 |
128 117-139 |
1911 |
142 124-166 |
0/0 |
| 3.75 |
53:15 |
1:37 |
12:54 |
138 132-141 |
1780 |
163 162-166 |
0/2 |
| 3.88 |
54:59 |
1:45 |
13:57 |
140 137-142 |
1952 |
158 116-162 |
1/1 |
| 4.00 |
56:57 |
1:57 |
15:40 |
133 124-142 |
2083 |
138 114-162 |
0/1 |
| 4.13 |
58:50 |
1:53 |
15:01 |
135 129-137 |
2028 |
149 118-162 |
1/1 |
| 4.25 |
1:00:29 |
1:40 |
13:17 |
141 136-143 |
1872 |
159 122-166 |
2/0 |
| 4.35 |
1:02:00 |
1:31 |
14:39 |
134 127-140 |
1963 |
146 118-166 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
72.9 |
162 |
3.4 |
44:52 |
13:24 |
| Walk |
25.3 |
123 |
0.9 |
15:59 |
17:22 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
1.8 |
- |
- |
1:08 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
3:10 |
12:43 |
32.75% |
More |
| 800m |
6:32 |
13:09 |
35.59% |
More |
| 1km |
8:16 |
13:18 |
36.57% |
More |
| Mile |
13:28 |
13:28 |
37.92% |
More |
| 5k |
43:52 |
14:07 |
40.67% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:16 |
10:16 |
49.74 |
| 5km |
40:30 |
13:02 |
44.06 |
| 5M |
1:12:03 |
14:25 |
40.50 |
| 10km |
1:33:43 |
15:05 |
39.02 |
| 10M |
2:46:42 |
16:40 |
36.23 |
| Half |
3:51:09 |
17:39 |
34.17 |
| 20M |
6:25:46 |
19:17 |
32.31 |
| Mara |
8:54:54 |
20:25 |
30.93 |
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Well done, hope you’re cosy on the sofa now x
Always beware sleeping in long grass the mower might not see you
Well done on getting out.
Well done! It’s warm out there today x