Thu 26th Jan 2023 at 3:18pm by jdc
Run > General
-
Time
39:01
-
Miles
4.02
-
Min/mi
9:42
-
Pacing
79%
-
WAVA
61.84
-
Stride(cm)
96
-
Cals
332
-
Cadence
173
-
BPM
143
-
%MHR
83.6
-
B/mi
1388
-
Asc(m)
143
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:40(9:40/m) 130/142bpm [1258b/mi] 72cal 6.2/6.78mph
2) 1m - 9:30(9:30/m) 140/157bpm [1329b/mi] 76cal 6.32/7.14mph
3) 1m - 10:07(10:07/m) 150/166bpm [1517b/mi] 92cal 5.93/6.66mph
4) 1m - 9:34(9:34/m) 156/181bpm [1493b/mi] 91cal 6.27/6.68mph
5) 0.02m - 10(8:10/m) 168/168bpm [1373b/mi] 1cal 7.34/6.55mph
Red January Day 26. Not the route I planned. Lost my head half way round so it ended up being much longer than it should have. Felt awful, stitch, stomach cramps and chest pains. No idea why unless it was too soon after lunch but I don’t think so.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:06 |
112 86-135 |
1131 |
169 166-172 |
1/1 |
0.25 |
2:29 |
1:13 |
9:44 |
133 126-141 |
1294 |
171 170-172 |
1/0 |
0.38 |
3:46 |
1:17 |
10:17 |
132 130-136 |
1358 |
172 164-176 |
8/1 |
0.50 |
5:00 |
1:15 |
9:57 |
133 131-134 |
1323 |
172 170-174 |
7/0 |
0.63 |
6:20 |
1:19 +3
|
10:36 |
129 126-133 |
1367 |
172 170-174 |
9/7 |
0.75 |
7:29 |
1:09 |
9:16 |
131 128-134 |
1213 |
174 172-176 |
10/9 |
0.88 |
8:36 |
1:07 |
8:56 |
134 130-136 |
1197 |
175 174-176 |
9/5 |
1.00 |
9:43 |
1:07 |
8:57 |
137 133-140 |
1225 |
176 174-178 |
1/11 |
1.13 |
11:03 |
1:19 |
10:35 |
148 138-157 |
1566 |
173 168-174 |
7/2 |
1.25 |
12:16 |
1:13 |
9:44 |
138 129-148 |
1344 |
174 172-176 |
4/5 |
1.38 |
13:33 |
1:17 |
10:19 |
131 130-133 |
1351 |
174 172-176 |
14/12 |
1.50 |
14:45 |
1:12 |
9:32 |
132 130-135 |
1259 |
176 174-178 |
9/7 |
1.63 |
15:46 |
1:01 |
8:08 |
146 136-154 |
1188 |
176 176-178 |
3/10 |
1.75 |
16:54 |
1:09 |
9:10 |
147 141-151 |
1347 |
176 174-178 |
6/4 |
1.88 |
18:03 |
1:09 |
9:09 |
138 119-152 |
1264 |
177 176-178 |
2/1 |
2.00 |
19:13 |
1:10 |
9:18 |
139 126-151 |
1294 |
175 174-176 |
1/11 |
2.13 |
20:32 |
1:19 |
10:29 |
157 149-161 |
1647 |
173 170-176 |
6/11 |
2.25 |
21:54 |
1:22 |
10:57 |
144 130-159 |
1577 |
170 168-172 |
9/1 |
2.38 |
23:12 |
1:18 |
10:24 |
156 141-164 |
1622 |
172 170-174 |
7/2 |
2.50 |
25:21 |
2:09 +1:01
|
17:13 |
145 123-164 |
2496 |
170 124-176 |
10/1 |
2.63 |
26:39 |
1:19 |
10:29 |
147 143-150 |
1542 |
174 172-176 |
2/6 |
2.75 |
27:57 |
1:18 |
10:22 |
151 148-154 |
1566 |
174 174-174 |
3/6 |
2.88 |
29:21 |
1:23 +9
|
11:08 |
146 138-153 |
1624 |
173 164-176 |
6/7 |
3.00 |
30:31 |
1:10 |
9:19 |
153 151-154 |
1425 |
174 172-174 |
2/8 |
3.13 |
31:47 |
1:16 |
10:09 |
151 149-152 |
1532 |
173 172-176 |
18/6 |
3.25 |
33:01 |
1:15 |
9:57 |
151 150-154 |
1502 |
174 172-174 |
6/6 |
3.38 |
34:13 |
1:12 |
9:37 |
153 148-156 |
1471 |
173 172-176 |
6/6 |
3.50 |
35:23 |
1:10 |
9:20 |
148 143-151 |
1381 |
174 172-176 |
7/14 |
3.63 |
36:42 |
1:18 +6
|
10:27 |
148 146-150 |
1547 |
174 172-178 |
7/7 |
3.75 |
37:49 |
1:08 |
9:02 |
157 147-170 |
1417 |
176 174-176 |
6/3 |
3.88 |
39:00 |
1:11 |
9:26 |
176 170-181 |
1661 |
176 174-178 |
4/4 |
4.00 |
40:10 |
1:10 |
9:18 |
171 165-179 |
1589 |
177 174-178 |
6/8 |
4.02 |
40:20 |
10 |
8:43 |
168 167-168 |
1465 |
179 178-180 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
173 |
4 |
38:58 |
9:47 |
Walk |
2.6 |
124 |
0 |
1:04 |
5:23:03 |
Pause |
0.7 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
49.98% |
More |
800m |
4:25 |
8:54 |
54.96% |
More |
1km |
5:36 |
9:01 |
56.23% |
More |
Mile |
9:23 |
9:23 |
56.36% |
More |
5k |
31:18 |
10:04 |
59.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:56 |
8:56 |
59.25 |
5km |
29:41 |
9:33 |
62.31 |
5M |
49:10 |
9:50 |
61.58 |
10km |
1:01:54 |
9:58 |
61.33 |
10M |
1:42:31 |
10:15 |
61.23 |
Half |
2:16:29 |
10:25 |
60.19 |
20M |
3:33:44 |
10:41 |
60.75 |
Mara |
4:44:33 |
10:52 |
60.62 |
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