Tue 13th Sep 2022 at 7:55am by Jaks
Run > General
-
Time
36:31
-
Miles
3.13
-
Min/mi
11:40
-
Pacing
89%
-
WAVA
53.01
-
Stride(cm)
83
-
Cals
352
-
Cadence
167
-
BPM
149
-
%MHR
85
-
B/mi
1736
-
Asc(m)
35
-
Hillscore
1
-
Surface
Road
Notes & Comments
1st day of my plan for the Lakeland 50. It’s a 26 week plan and I’ve got 46 weeks to complete it. Same plan as last year but this year I’m going to concentrate on marching up hills. I really am the most useless person when it comes to going up hills. This will change (hopefully).
Split Summary
===
1) 1m - 10:55(10:55/m) 143/159bpm [1561b/mi] 103cal
2) 1m - 11:13(11:13/m) 152/159bpm [1706b/mi] 114cal
3) 1m - 12:36(12:36/m) 153/174bpm [1929b/mi] 119cal
4) 0.13m - 1:46(13:15/m) 154/157bpm [2040b/mi] 16cal
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 |
11:24 |
117 90-139 |
1334 |
167 130-172 |
2/0 |
0.25 |
2:46 |
1:20 |
10:41 |
141 140-142 |
1506 |
172 170-172 |
0/6 |
0.38 |
4:03 |
1:18 |
10:20 |
143 140-148 |
1478 |
173 172-174 |
0/7 |
0.50 |
5:30 |
1:27 |
11:35 |
147 144-150 |
1702 |
171 164-176 |
0/1 |
0.63 |
6:51 |
1:21 |
10:47 |
151 148-157 |
1628 |
172 170-174 |
3/4 |
0.75 |
8:09 |
1:18 |
10:24 |
153 150-159 |
1592 |
171 168-172 |
0/2 |
0.88 |
9:32 |
1:23 |
11:05 |
152 146-157 |
1685 |
172 170-176 |
0/2 |
1.00 |
10:54 |
1:22 |
10:59 |
146 141-151 |
1602 |
171 168-174 |
0/2 |
1.13 |
12:19 |
1:25 |
11:21 |
152 150-156 |
1726 |
170 168-172 |
3/3 |
1.25 |
13:49 |
1:29 |
11:52 |
152 147-155 |
1805 |
169 166-170 |
5/0 |
1.38 |
15:11 |
1:23 |
11:00 |
150 146-155 |
1650 |
171 170-172 |
1/2 |
1.50 |
16:32 |
1:21 |
10:49 |
152 149-156 |
1645 |
171 170-172 |
0/2 |
1.63 |
17:55 |
1:23 |
11:06 |
151 148-153 |
1677 |
169 162-172 |
1/2 |
1.75 |
19:22 |
1:26 |
11:30 |
155 150-158 |
1783 |
170 164-172 |
2/2 |
1.88 |
20:44 |
1:22 |
10:59 |
154 151-156 |
1692 |
171 170-172 |
3/2 |
2.00 |
22:08 |
1:23 |
11:07 |
151 150-154 |
1678 |
171 168-174 |
0/5 |
2.13 |
23:27 |
1:20 |
10:36 |
155 154-157 |
1644 |
171 170-172 |
3/2 |
2.25 |
24:58 |
1:31 |
12:08 |
163 150-174 |
1979 |
161 136-174 |
2/1 |
2.38 |
26:28 |
1:30 |
11:59 |
150 148-153 |
1799 |
160 128-174 |
3/0 |
2.50 |
28:08 |
1:40 |
13:18 |
150 143-153 |
1994 |
156 130-172 |
2/1 |
2.63 |
29:56 |
1:48 |
14:23 |
149 145-153 |
2142 |
155 130-174 |
5/1 |
2.75 |
31:31 |
1:35 |
12:44 |
151 147-154 |
1922 |
158 130-172 |
1/2 |
2.88 |
33:01 |
1:30 |
12:02 |
149 146-153 |
1793 |
160 138-176 |
3/1 |
3.00 |
34:44 |
1:43 |
13:41 |
154 149-158 |
2106 |
163 110-176 |
7/0 |
3.13 |
36:24 |
1:40 |
13:20 |
154 148-156 |
2053 |
160 128-172 |
3/3 |
3.13 |
36:30 |
6 |
12:13 |
147 147-147 |
1797 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
170 |
2.9 |
32:40 |
11:21 |
Walk |
10.5 |
133 |
0.3 |
3:49 |
15:01 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:24 |
42.25% |
More |
800m |
5:18 |
10:41 |
48.58% |
More |
1km |
6:34 |
10:35 |
50.59% |
More |
Mile |
10:52 |
10:52 |
50.57% |
More |
5k |
36:09 |
11:38 |
53.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:54 |
10:54 |
50.41 |
5km |
36:14 |
11:40 |
52.99 |
5M |
1:00:00 |
12:00 |
52.43 |
10km |
1:15:32 |
12:09 |
52.25 |
10M |
2:05:05 |
12:31 |
52.24 |
Half |
2:46:32 |
12:43 |
51.38 |
20M |
4:20:48 |
13:02 |
51.95 |
Mara |
5:47:14 |
13:15 |
51.90 |
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