-
Time
52:51
-
Miles
5.16
-
Min/mi
10:15
-
Pacing
12%
-
WAVA
49.34
-
Stride(cm)
89
-
Cals
381
-
Cadence
177
-
BPM
140
-
%MHR
71.5
-
B/mi
1436
-
Asc(m)
45
-
Surface
Road
Notes & Comments
4 comments
Quicker than I expected or wanted due to racing Sunday but it felt comfortable for the distance.
1) 1m - 8:51(8:52/m) 130/168bpm [1152b/mi] 60cal 6.77/9.21mph Stopped at surgery to try and rebook flu jab, unsuccessfully.
2) 1m - 9:02(9:02/m) 144/184bpm [1301b/mi] 75cal 6.64/7.53mph
3) 1m - 8:52(8:52/m) 138/143bpm [1224b/mi] 83cal 6.76/7.74mph
4) 1m - 8:39(8:40/m) 142/159bpm [1230b/mi] 73cal 6.93/8.53mph Stopped to talk to Fran who was walking her dogs.
5) 1m - 8:35(8:35/m) 142/154bpm [1218b/mi] 77cal 6.99/8.04mph
6) 0.18m - 1:29(8:26/m) 142/147bpm [1198b/mi] 13cal 7.11/7.55mph
8:51 9:02 8:52 8:39 8:35 1:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:15 |
2:15 |
8:59 |
113 86-127 |
1016 |
171 126-178 |
3/0 |
0.50 |
4:29 |
2:14 |
8:56 |
130 125-137 |
1161 |
175 174-180 |
6/0 |
0.75 |
6:45 |
2:16 |
9:05 |
134 127-144 |
1218 |
176 174-178 |
6/1 |
1.00 |
12:53 |
6:08 +4:02
|
24:33 |
142 91-168 |
3487 |
175 104-180 |
2/2 |
1.25 |
15:09 |
2:16 |
9:02 |
165 141-184 |
1491 |
177 176-180 |
0/4 |
1.50 |
17:29 |
2:21 |
9:22 |
140 132-150 |
1311 |
176 172-178 |
0/1 |
1.75 |
19:41 |
2:11 |
8:46 |
137 134-142 |
1200 |
177 176-178 |
0/0 |
2.00 |
21:56 |
2:15 |
9:01 |
138 134-147 |
1244 |
177 176-178 |
0/2 |
2.25 |
24:13 |
2:17 |
9:07 |
138 136-143 |
1259 |
178 176-180 |
1/1 |
2.50 |
26:23 |
2:10 |
8:40 |
137 136-138 |
1188 |
180 178-182 |
0/1 |
2.75 |
28:32 |
2:09 |
8:35 |
139 137-141 |
1193 |
178 178-180 |
2/1 |
3.00 |
30:48 |
2:16 |
9:06 |
137 134-140 |
1247 |
178 176-180 |
2/1 |
3.25 |
33:00 |
2:12 |
8:46 |
140 138-144 |
1228 |
180 178-182 |
3/0 |
3.50 |
35:10 |
2:10 |
8:42 |
141 140-143 |
1226 |
179 178-180 |
3/0 |
3.75 |
37:19 |
2:09 |
8:36 |
141 139-143 |
1212 |
179 178-180 |
0/9 |
4.00 |
42:49 |
5:30 +3:28
|
21:59 |
145 119-159 |
3188 |
182 172-184 |
0/2 |
4.25 |
45:02 |
2:13 |
8:50 |
144 140-154 |
1273 |
180 176-182 |
0/2 |
4.50 |
47:14 |
2:12 |
8:49 |
140 138-142 |
1234 |
178 176-180 |
7/0 |
4.75 |
49:26 |
2:12 |
8:48 |
141 138-142 |
1241 |
177 176-178 |
2/4 |
5.00 |
51:31 |
2:05 |
8:19 |
143 141-145 |
1190 |
178 176-180 |
0/4 |
5.16 |
52:51 |
1:20 |
8:23 |
142 139-146 |
1192 |
178 176-180 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
177 |
5.2 |
52:45 |
10:14 |
Walk |
0.1 |
121 |
0 |
3 |
12:36 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
42.95% |
More |
800m |
4:06 |
8:15 |
50.03% |
More |
1km |
5:12 |
8:23 |
51.39% |
More |
Mile |
8:32 |
8:32 |
53.22% |
More |
5k |
30:27 |
9:48 |
50.82% |
More |
5 miles |
51:24 |
10:17 |
49.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:05 |
9:05 |
50.00 |
5km |
30:40 |
9:52 |
50.45 |
5M |
51:06 |
10:13 |
49.43 |
10km |
1:04:31 |
10:23 |
48.94 |
10M |
1:47:29 |
10:45 |
48.62 |
Half |
2:23:35 |
10:58 |
47.82 |
20M |
3:46:05 |
11:18 |
48.13 |
Mara |
5:02:03 |
11:32 |
48.04 |
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Nice one 👍
Thanks Ness, it was faster than anything I've done for a long while except tempo runs. I felt good but was frequently thinking about my 10k on Sunday.
Good luck for the race. 🍀
Thanks Ness and good luck at Chester for you.