Thu 28th Jul 2022 at 5:23pm by RRR-CAZ 🇬🇧
Run > Medium Long Run
- warm
-
Time
1:03:50
-
Miles
7.00
-
Min/mi
9:07
-
Pacing
93.4%
-
WAVA
56.17
-
Stride(cm)
97
-
Cals
503
-
Cadence
182
-
BPM
119
-
%MHR
69.8
-
B/mi
1088
-
Asc(m)
282
-
Hillscore
9
-
Surface
Road
Notes & Comments
4 comments
🏃♂️ 1 mile warm up
5 miles @ under 9 min mile
1 mile cool down
Split Summary
===
1) 1m - 9:52(9:52/m) 108/118bpm [1066b/mi] 76cal 6.08/7.01mph
2) 1m - 8:38(8:38/m) 121/127bpm [1044b/mi] 80cal 6.95/7.53mph
3) 1m - 8:53(8:53/m) 122/128bpm [1084b/mi] 78cal 6.75/7.08mph
4) 1m - 8:45(8:45/m) 123/127bpm [1076b/mi] 73cal 6.86/7.03mph
5) 1m - 8:53(8:53/m) 122/126bpm [1083b/mi] 68cal 6.76/7.2mph
6) 1m - 8:56(8:56/m) 126/131bpm [1126b/mi] 74cal 6.72/7.06mph
7) 1m - 9:51(9:51/m) 116/124bpm [1142b/mi] 54cal 6.09/6.74mph
8) 0m - 2(10:07/m) 110/110bpm [1113b/mi] 5.93/6.01mph
9:52 8:38 8:53 8:45 8:53 8:56 9:51 2
-
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.
|
0.25 |
2:27 |
2:27 |
9:47 |
103 76-116 |
1008 |
181 176-188 |
4/0 |
0.50 |
5:02 |
2:35 |
10:20 |
108 106-109 |
1115 |
178 176-182 |
7/4 |
0.75 |
7:29 |
2:27 |
9:49 |
109 107-112 |
1070 |
181 176-186 |
11/9 |
1.00 |
9:52 |
2:23 |
9:32 |
113 109-115 |
1077 |
182 178-186 |
7/8 |
1.25 |
12:06 |
2:14 |
8:57 |
119 114-125 |
1064 |
186 182-192 |
8/12 |
1.50 |
14:11 |
2:05 |
8:19 |
122 117-127 |
1015 |
187 184-190 |
18/15 |
1.75 |
16:20 |
2:09 |
8:37 |
123 120-125 |
1060 |
186 184-188 |
7/14 |
2.00 |
18:30 |
2:10 |
8:39 |
123 119-125 |
1064 |
185 182-188 |
21/17 |
2.25 |
20:45 |
2:15 |
9:01 |
122 118-126 |
1100 |
184 182-186 |
5/12 |
2.50 |
23:01 |
2:15 |
9:02 |
122 120-124 |
1101 |
185 182-188 |
13/13 |
2.75 |
25:11 |
2:10 |
8:40 |
122 117-124 |
1058 |
185 182-188 |
15/13 |
3.00 |
27:22 |
2:12 |
8:47 |
125 121-128 |
1098 |
185 182-188 |
10/9 |
3.25 |
29:33 |
2:10 |
8:41 |
122 120-124 |
1060 |
185 184-188 |
13/5 |
3.50 |
31:44 |
2:11 |
8:45 |
123 121-126 |
1076 |
184 180-188 |
6/16 |
3.75 |
33:57 |
2:13 |
8:51 |
123 122-125 |
1089 |
182 180-188 |
10/10 |
4.00 |
36:07 |
2:11 |
8:43 |
124 122-127 |
1080 |
184 180-188 |
18/15 |
4.25 |
38:20 |
2:13 |
8:51 |
124 122-126 |
1097 |
184 180-184 |
18/16 |
4.50 |
40:30 |
2:10 |
8:41 |
122 119-124 |
1060 |
183 180-186 |
15/14 |
4.75 |
42:47 |
2:16 |
9:05 |
121 119-122 |
1098 |
181 176-184 |
8/13 |
5.00 |
45:01 |
2:14 |
8:56 |
122 119-126 |
1090 |
183 178-186 |
11/19 |
5.25 |
47:16 |
2:15 |
9:01 |
124 119-127 |
1118 |
180 178-184 |
26/19 |
5.50 |
49:32 |
2:16 |
9:03 |
125 121-129 |
1131 |
182 178-188 |
11/9 |
5.75 |
51:45 |
2:13 |
8:53 |
128 126-130 |
1137 |
183 180-186 |
15/32 |
6.00 |
53:57 |
2:12 |
8:48 |
126 122-130 |
1109 |
182 178-188 |
39/4 |
6.25 |
56:22 |
2:25 |
9:39 |
117 114-123 |
1130 |
178 176-180 |
8/9 |
6.50 |
58:51 |
2:29 |
9:56 |
115 108-123 |
1142 |
178 176-184 |
10/25 |
6.75 |
1:01:23 |
2:33 |
10:11 |
118 113-123 |
1201 |
177 172-184 |
21/6 |
7.00 |
1:03:48 |
2:25 |
9:39 |
114 111-116 |
1100 |
179 176-184 |
14/22 |
7.00 |
1:03:50 |
2 |
14:23 |
110 110-110 |
1582 |
178 178-178 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
27 15.5% |
8:22
|
15 14.9% |
8:17
|
14 6.3% |
9:14
|
12 11.1% |
8:30
|
12 8.9% |
8:45
|
10 7.0% |
10:29
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
182 |
7 |
1:03:50 |
9:07 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:04 |
43.15% |
More |
800m |
4:11 |
8:25 |
49.12% |
More |
1km |
5:16 |
8:29 |
50.77% |
More |
Mile |
8:37 |
8:37 |
52.69% |
More |
5k |
27:06 |
8:43 |
57.08% |
More |
5 miles |
44:05 |
8:49 |
57.30% |
More |
10k |
55:56 |
9:00 |
56.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
55.96 |
5km |
26:59 |
8:41 |
57.33 |
5M |
44:41 |
8:56 |
56.52 |
10km |
56:16 |
9:03 |
56.12 |
10M |
1:33:10 |
9:19 |
56.10 |
Half |
2:04:02 |
9:28 |
55.36 |
20M |
3:14:14 |
9:43 |
56.02 |
Mara |
4:18:37 |
9:52 |
56.10 |
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Nice to see you back in training proper.
Thankyou although still have to be sensible
Excellent!
That's a great run, well paced.