Thu 24th Nov 2022 at 8:10pm by tipsku
Run > Medium Long Run
-
Time
1:13:33
-
Miles
7.10
-
Min/mi
10:22
-
Pacing
78%
-
WAVA
48.59
-
Stride(cm)
91
-
Cals
565
-
Cadence
170
-
BPM
130
-
%MHR
69.3
-
B/mi
1343
-
Asc(m)
39
-
Hillscore
1
-
Surface
Road
Notes & Comments
MLR: Rundle 9 digit haul
After planning my route quite carefully, I managed to bag 9/10 of the digits, missed the 3 by just a few metres because I crossed the road too early. Meh - maybe tomorrow again? Felt great, even though a bit sluggish after the tempo run on Tuesday and the weights session yesterday. Happy with 130 HR avg. Aerobic conditioning is going well.
Split Summary
===
1) 0.62m - 6:49(10:58/m) 122/131bpm [1339b/mi] 49cal
2) 0.62m - 6:38(10:40/m) 127/137bpm [1354b/mi] 52cal
3) 0.62m - 6:32(10:30/m) 128/137bpm [1345b/mi] 50cal
4) 0.62m - 6:24(10:19/m) 132/138bpm [1361b/mi] 52cal
5) 0.62m - 6:32(10:31/m) 134/140bpm [1410b/mi] 52cal
6) 0.62m - 6:16(10:05/m) 133/140bpm [1341b/mi] 47cal
7) 0.62m - 6:17(10:07/m) 132/140bpm [1335b/mi] 49cal
8) 0.62m - 6:12(9:58/m) 131/137bpm [1306b/mi] 47cal
9) 0.62m - 6:16(10:05/m) 133/139bpm [1341b/mi] 46cal
10) 0.62m - 6:29(10:25/m) 129/138bpm [1345b/mi] 48cal
11) 0.62m - 6:29(10:26/m) 127/134bpm [1325b/mi] 51cal
12) 0.26m - 2:40(10:04/m) 129/136bpm [1299b/mi] 22cal
6:49 6:38 6:32 6:24 6:32 6:16 6:17 6:12 6:16 6:29 6:29 2:40
-
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 |
2:50 |
2:50 |
11:18 |
120 79-131 |
1356 |
167 94-172 |
6/22 |
| 0.50 |
5:30 |
2:40 |
10:41 |
123 119-131 |
1314 |
168 164-176 |
6/5 |
| 0.75 |
8:23 |
2:53 |
11:31 |
122 117-128 |
1405 |
169 162-178 |
3/4 |
| 1.00 |
10:49 |
2:26 |
9:45 |
130 124-137 |
1268 |
172 166-192 |
3/2 |
| 1.25 |
13:39 |
2:50 +10
|
11:21 |
126 121-131 |
1431 |
170 108-182 |
3/3 |
| 1.50 |
16:23 |
2:44 +3
|
10:55 |
127 122-131 |
1387 |
169 152-176 |
5/1 |
| 1.75 |
19:02 |
2:39 |
10:35 |
129 121-136 |
1364 |
169 162-188 |
4/2 |
| 2.00 |
21:32 |
2:31 |
10:03 |
131 121-138 |
1317 |
171 164-176 |
5/5 |
| 2.25 |
24:09 |
2:36 |
10:25 |
131 127-135 |
1365 |
172 168-176 |
4/2 |
| 2.50 |
26:45 |
2:36 |
10:24 |
133 129-140 |
1382 |
172 168-174 |
3/1 |
| 2.75 |
29:26 |
2:41 |
10:46 |
133 123-140 |
1432 |
171 168-176 |
5/1 |
| 3.00 |
32:06 |
2:40 |
10:39 |
136 129-140 |
1449 |
171 168-182 |
10/0 |
| 3.25 |
34:38 |
2:32 |
10:07 |
134 128-139 |
1357 |
171 168-176 |
3/2 |
| 3.50 |
37:11 |
2:33 |
10:13 |
134 129-140 |
1369 |
171 166-172 |
3/2 |
| 3.75 |
40:23 |
3:12 +46
|
12:50 |
130 97-137 |
1668 |
170 94-176 |
2/5 |
| 4.00 |
42:51 |
2:28 |
9:52 |
134 127-140 |
1321 |
173 170-174 |
2/4 |
| 4.25 |
45:18 |
2:27 |
9:48 |
133 125-139 |
1304 |
172 170-174 |
1/4 |
| 4.50 |
48:31 |
3:13 +39
|
12:51 |
127 96-137 |
1633 |
167 80-176 |
1/8 |
| 4.75 |
51:00 |
2:29 |
9:57 |
132 124-137 |
1314 |
172 166-174 |
2/3 |
| 5.00 |
53:36 |
2:35 |
10:21 |
133 126-137 |
1376 |
172 170-176 |
3/4 |
| 5.25 |
56:00 |
2:24 |
9:37 |
134 130-138 |
1288 |
173 170-176 |
2/5 |
| 5.50 |
58:34 |
2:34 |
10:16 |
133 127-139 |
1366 |
172 170-174 |
3/4 |
| 5.75 |
1:01:13 |
2:39 |
10:35 |
131 127-139 |
1387 |
170 138-182 |
3/4 |
| 6.00 |
1:04:10 |
2:57 +13
|
11:49 |
128 115-138 |
1512 |
170 102-182 |
2/4 |
| 6.25 |
1:06:39 |
2:29 |
9:58 |
130 126-134 |
1296 |
171 166-176 |
4/4 |
| 6.50 |
1:09:12 |
2:33 |
10:12 |
130 125-133 |
1326 |
171 170-176 |
2/4 |
| 6.75 |
1:12:34 |
3:21 +47
|
13:25 |
124 95-130 |
1664 |
170 140-172 |
0/7 |
| 7.00 |
1:15:08 |
2:34 |
10:17 |
128 123-136 |
1317 |
172 170-176 |
2/4 |
| 7.10 |
1:16:11 |
1:03 |
10:34 |
127 125-134 |
1342 |
169 164-174 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.2 |
170 |
7.1 |
1:13:11 |
10:41 |
| Walk |
0.6 |
113 |
0 |
28 |
24:10 |
| Still |
0.0 |
- |
- |
2 |
- |
| Pause |
3.2 |
- |
- |
2:30 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:17 |
9:09 |
38.85% |
More |
| 800m |
4:47 |
9:36 |
41.02% |
More |
| 1km |
5:59 |
9:37 |
42.71% |
More |
| Mile |
9:52 |
9:52 |
44.17% |
More |
| 5k |
32:42 |
10:31 |
46.56% |
More |
| 5 miles |
52:48 |
10:34 |
47.02% |
More |
| 10k |
1:05:53 |
10:36 |
47.17% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:27 |
8:27 |
51.56 |
| 5km |
29:33 |
9:31 |
51.52 |
| 5M |
49:57 |
9:59 |
49.70 |
| 10km |
1:03:29 |
10:13 |
48.95 |
| 10M |
1:47:20 |
10:44 |
47.57 |
| Half |
2:24:36 |
11:02 |
46.04 |
| 20M |
3:50:39 |
11:32 |
45.29 |
| Mara |
5:10:43 |
11:52 |
44.44 |
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