Wed 21st Sep 2022 at 5:37pm by RichHL
Run > Run-Walk
-
Time
48:23
-
Miles
4.43
-
Min/mi
10:55
-
Pacing
64%
-
WAVA
45.73
-
Stride(cm)
96
-
Cals
607
-
Cadence
154
-
Asc(m)
26
-
Surface
Road
Notes & Comments
Couch to 5k, Week 7, Run 2
===
Warm up; 40:00 easy run-walk; cool down. Felt okay and obviously went well over 5k in an out and back to Coton Nature Reserve. I didn't think I would get that far, to be honest. Reasonable run but quite tired now.
Split Summary
===
1) 1km - 7:52(7:52/km) 83cal 7.63/11.29kmph
2) 1km - 6:43(6:43/km) 84cal 8.93/11.46kmph
3) 1km - 6:02(6:02/km) 88cal 9.94/12.12kmph
4) 1km - 6:48(6:48/km) 87cal 8.82/11.86kmph
5) 1km - 6:29(6:29/km) 85cal 9.26/12.39kmph
6) 1km - 5:53(5:53/km) 89cal 10.21/12.97kmph
7) 1km - 7:41(7:41/km) 81cal 7.81/12.19kmph
8) 0.13km - 56(7:14/km) 10cal 8.29/11.39kmph
7:52 6:43 6:02 6:48 6:29 5:53 7:41 56
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
2:31 |
2:31 |
20:08 |
115 106-124 |
1/0 |
| 0.25 |
4:09 |
1:38 |
13:00 |
145 114-178 |
1/0 |
| 0.38 |
5:25 |
1:17 |
10:13 |
176 172-178 |
0/1 |
| 0.50 |
6:40 |
1:15 |
10:01 |
175 174-176 |
1/2 |
| 0.63 |
7:54 |
1:13 |
9:46 |
177 174-178 |
1/0 |
| 0.75 |
9:07 |
1:13 |
9:44 |
177 176-178 |
3/1 |
| 0.88 |
10:41 |
1:35 |
12:38 |
147 116-176 |
3/1 |
| 1.00 |
11:51 |
1:09 |
9:15 |
175 172-176 |
1/1 |
| 1.13 |
12:55 |
1:05 |
8:37 |
175 174-178 |
2/1 |
| 1.25 |
14:37 |
1:42 |
13:34 |
144 124-178 |
3/1 |
| 1.38 |
15:46 |
1:09 |
9:10 |
174 172-176 |
5/0 |
| 1.50 |
17:24 |
1:38 |
13:06 |
139 116-176 |
0/8 |
| 1.63 |
18:29 |
1:04 |
8:36 |
173 172-176 |
2/0 |
| 1.75 |
19:36 |
1:08 |
9:02 |
173 172-176 |
1/2 |
| 1.88 |
20:43 |
1:07 |
8:53 |
173 172-174 |
1/2 |
| 2.00 |
21:50 |
1:07 |
8:54 |
172 170-174 |
1/2 |
| 2.13 |
22:56 |
1:06 |
8:47 |
171 170-172 |
0/2 |
| 2.25 |
25:20 |
2:24 |
19:15 |
130 110-172 |
1/1 |
| 2.38 |
26:27 |
1:07 |
8:55 |
172 170-174 |
1/1 |
| 2.50 |
27:32 |
1:05 |
8:42 |
172 170-174 |
3/1 |
| 2.63 |
28:37 |
1:05 |
8:38 |
172 168-174 |
4/3 |
| 2.75 |
30:12 |
1:36 |
12:44 |
143 112-172 |
1/1 |
| 2.88 |
31:17 |
1:04 |
8:35 |
167 124-176 |
2/1 |
| 3.00 |
32:21 |
1:04 |
8:36 |
172 170-172 |
2/1 |
| 3.13 |
34:00 |
1:39 |
13:13 |
134 118-174 |
6/0 |
| 3.25 |
35:09 |
1:08 |
9:08 |
173 170-176 |
0/6 |
| 3.38 |
36:13 |
1:04 |
8:36 |
173 170-176 |
2/0 |
| 3.50 |
37:48 |
1:35 |
12:37 |
142 110-178 |
1/2 |
| 3.63 |
38:53 |
1:05 |
8:37 |
172 170-172 |
0/2 |
| 3.75 |
39:58 |
1:06 |
8:46 |
170 168-172 |
0/3 |
| 3.88 |
41:03 |
1:04 |
8:36 |
171 168-174 |
0/3 |
| 4.00 |
42:06 |
1:03 |
8:26 |
171 168-174 |
0/1 |
| 4.13 |
43:09 |
1:03 |
8:20 |
171 170-172 |
1/0 |
| 4.25 |
45:23 |
2:15 |
17:58 |
123 112-172 |
2/0 |
| 4.38 |
47:51 |
2:27 |
19:40 |
118 108-172 |
1/1 |
| 4.43 |
48:23 |
32 |
9:55 |
171 170-172 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
68.9 |
172 |
3.7 |
33:21 |
9:04 |
| Walk |
30.2 |
118 |
0.7 |
14:38 |
19:33 |
| Still |
0.8 |
- |
- |
24 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:05 |
8:22 |
41.30% |
More |
| 800m |
4:13 |
8:28 |
48.37% |
More |
| 1km |
5:17 |
8:30 |
50.25% |
More |
| Mile |
9:06 |
9:06 |
49.52% |
More |
| 5k |
31:07 |
10:01 |
49.29% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:59 |
9:59 |
45.12 |
| 5km |
33:13 |
10:41 |
46.19 |
| 5M |
55:00 |
11:00 |
45.52 |
| 10km |
1:09:15 |
11:09 |
45.19 |
| 10M |
1:54:41 |
11:28 |
45.16 |
| Half |
2:32:42 |
11:39 |
44.55 |
| 20M |
3:59:07 |
11:57 |
45.09 |
| Mara |
5:18:21 |
12:09 |
45.16 |
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