Thu 29th Sep 2022 at 5:21pm by Autumnleaves
Run > Progressive
- Good
- breezy
-
Time
47:00
-
Miles
5.04
-
Min/mi
9:20
-
Pacing
62%
-
WAVA
61.11
-
Stride(cm)
99
-
Cals
497
-
Cadence
175
-
BPM
135
-
%MHR
72.8
-
B/mi
1256
-
Asc(m)
182
-
Hillscore
8
-
Surface
Road
Notes & Comments
5 comments
80/20 fast finish run - 5 z1, 30 z2, 12 z3.
Not done one of these for ages - always a favourite way to energise and lift the mood.
Split Summary
===
1) 0.44m - 5:01(11:17/m) 117/141bpm [1320b/mi] 41cal 5.32/6.82mph
2) 1m - 9:09(9:09/m) 134/146bpm [1226b/mi] 98cal 6.56/6.93mph
3) 1m - 9:16(9:16/m) 136/139bpm [1261b/mi] 98cal 6.47/6.72mph
4) 1m - 9:42(9:42/m) 137/141bpm [1330b/mi] 102cal 6.18/6.62mph
5) 0.21m - 1:52(8:55/m) 139/140bpm [1239b/mi] 19cal 6.73/6.66mph
6) 1m - 8:38(8:38/m) 146/151bpm [1260b/mi] 100cal 6.95/7.58mph
7) 0.38m - 3:22(8:49/m) 147/149bpm [1295b/mi] 39cal 6.81/7.89mph
5:01 9:09 9:16 9:42 1:52 8:38 3:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:48 |
4:48 +1:58
|
19:10 |
106 75-139 |
2032 |
166 118-178 |
2/13 |
0.50 |
7:30 |
2:42 |
10:49 |
127 118-138 |
1374 |
169 166-174 |
0/7 |
0.75 |
9:46 |
2:16 |
9:06 |
132 130-136 |
1201 |
174 172-176 |
6/15 |
1.00 |
12:05 |
2:19 |
9:15 |
137 130-146 |
1267 |
175 174-176 |
28/7 |
1.25 |
14:20 |
2:15 |
8:59 |
135 133-137 |
1212 |
175 172-176 |
18/24 |
1.50 |
16:39 |
2:19 |
9:16 |
135 132-138 |
1250 |
174 166-176 |
8/8 |
1.75 |
18:57 |
2:19 |
9:15 |
136 134-137 |
1259 |
175 174-178 |
20/14 |
2.00 |
21:22 |
2:24 |
9:37 |
137 133-139 |
1317 |
175 172-178 |
11/12 |
2.25 |
23:37 |
2:16 |
9:03 |
135 133-136 |
1221 |
174 172-176 |
10/10 |
2.50 |
25:54 |
2:17 |
9:08 |
136 134-138 |
1243 |
175 172-176 |
18/15 |
2.75 |
28:18 |
2:24 |
9:36 |
137 134-139 |
1315 |
175 172-178 |
8/15 |
3.00 |
30:46 |
2:28 |
9:51 |
138 136-141 |
1360 |
176 174-178 |
10/10 |
3.25 |
33:16 |
2:30 |
10:01 |
138 132-141 |
1382 |
174 162-176 |
13/5 |
3.50 |
35:37 |
2:20 |
9:21 |
139 138-139 |
1300 |
176 174-178 |
8/9 |
3.75 |
37:46 |
2:09 |
8:35 |
140 138-146 |
1202 |
177 174-180 |
6/8 |
4.00 |
39:53 |
2:08 |
8:30 |
146 144-148 |
1242 |
179 178-182 |
6/7 |
4.25 |
41:59 |
2:05 |
8:22 |
147 144-150 |
1229 |
179 178-182 |
25/31 |
4.50 |
44:18 |
2:20 |
9:19 |
148 145-150 |
1379 |
180 178-182 |
29/21 |
4.75 |
46:27 |
2:08 |
8:34 |
146 145-148 |
1251 |
180 178-184 |
9/17 |
5.00 |
48:37 |
2:10 |
8:40 |
148 146-149 |
1282 |
181 178-186 |
9/11 |
5.04 |
48:59 |
22 |
10:19 |
147 147-147 |
1517 |
179 176-182 |
0/4 |
Elevation
Biggest Climbs (m) |
Min/mi |
31 24.5% |
8:18
|
12 11.4% |
9:31
|
12 7.7% |
8:57
|
12 11.0% |
9:12
|
10 6.8% |
8:34
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:05 |
50.59% |
More |
800m |
4:09 |
8:20 |
54.54% |
More |
1km |
5:13 |
8:23 |
56.41% |
More |
Mile |
8:37 |
8:37 |
57.92% |
More |
5k |
28:17 |
9:06 |
61.63% |
More |
5 miles |
48:26 |
9:41 |
58.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:57 |
7:57 |
62.76 |
5km |
27:37 |
8:53 |
63.13 |
5M |
46:35 |
9:19 |
61.16 |
10km |
59:09 |
9:31 |
60.35 |
10M |
1:39:47 |
9:59 |
59.04 |
Half |
2:14:15 |
10:15 |
57.36 |
20M |
3:33:42 |
10:41 |
56.82 |
Mara |
4:47:31 |
10:58 |
56.01 |
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Sounds great
Good running
Nice
Nice work
Brill