Thu 26th Jan 2023 at 6:20pm by nme2no1
Run > General
-
Time
50:19
-
Miles
5.21
-
Min/mi
9:39
-
Pacing
8%
-
WAVA
48.15
-
Stride(cm)
101
-
Cals
689
-
Cadence
165
-
BPM
128
-
%MHR
74.9
-
B/mi
1237
-
Asc(m)
54
-
Hillscore
3
-
Surface
Road
Notes & Comments
3 comments
Thursday Striders run. Steady away, with inclines. And runbacks to stay with the group.
Split Summary
===
1) 1m - 9:27(9:27/m) 121/132bpm [1143b/mi] 126cal 6.35/7.33mph
2) 1m - 9:38(9:38/m) 132/146bpm [1272b/mi] 142cal 6.23/7.14mph
3) 1m - 9:29(9:29/m) 130/140bpm [1233b/mi] 133cal 6.33/6.74mph
4) 1m - 9:39(9:39/m) 130/144bpm [1255b/mi] 128cal 6.21/6.78mph
5) 1m - 9:56(9:56/m) 132/139bpm [1310b/mi] 135cal 6.04/6.64mph
6) 0.21m - 2:10(10:16/m) 126/133bpm [1293b/mi] 25cal 5.85/6.43mph
9:27 9:38 9:29 9:39 9:56 2:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:18 |
2:18 |
9:12 |
115 74-131 |
1057 |
160 112-170 |
4/2 |
0.50 |
10:34 |
8:17 +5:54
|
33:06 |
113 71-132 |
3741 |
166 128-172 |
4/3 |
0.75 |
12:59 |
2:24 |
9:37 |
120 114-123 |
1154 |
168 166-172 |
3/5 |
1.00 |
15:21 |
2:22 |
9:29 |
125 122-129 |
1186 |
168 164-172 |
5/3 |
1.25 |
17:45 |
2:24 |
9:37 |
130 127-133 |
1250 |
168 164-174 |
6/2 |
1.50 |
20:15 |
2:30 |
9:59 |
135 126-144 |
1348 |
166 160-170 |
9/2 |
1.75 |
22:59 |
2:44 +16
|
10:55 |
134 126-146 |
1463 |
165 162-170 |
14/0 |
2.00 |
25:15 |
2:16 |
9:04 |
130 127-133 |
1178 |
167 164-172 |
7/4 |
2.25 |
27:41 |
2:26 |
9:44 |
128 125-131 |
1246 |
166 164-170 |
2/6 |
2.50 |
30:02 |
2:21 |
9:23 |
131 128-134 |
1229 |
165 164-168 |
4/4 |
2.75 |
32:21 |
2:20 |
9:18 |
128 125-131 |
1191 |
166 162-170 |
4/4 |
3.00 |
34:43 |
2:22 |
9:28 |
135 129-140 |
1278 |
166 162-168 |
6/4 |
3.25 |
37:02 |
2:19 |
9:16 |
137 131-141 |
1270 |
167 162-174 |
4/5 |
3.50 |
39:25 |
2:23 |
9:30 |
127 124-134 |
1207 |
167 164-172 |
0/15 |
3.75 |
41:52 |
2:27 |
9:49 |
131 122-144 |
1285 |
164 160-168 |
9/9 |
4.00 |
44:24 |
2:32 |
10:07 |
127 124-129 |
1285 |
163 156-168 |
3/13 |
4.25 |
46:51 |
2:27 |
9:48 |
131 122-137 |
1285 |
163 162-166 |
1/5 |
4.50 |
49:20 |
2:29 |
9:55 |
132 129-138 |
1309 |
164 162-168 |
2/2 |
4.75 |
51:41 |
2:21 |
9:25 |
135 131-138 |
1272 |
165 162-168 |
4/2 |
5.00 |
54:19 |
2:38 |
10:33 |
130 124-139 |
1373 |
165 162-172 |
2/3 |
5.21 |
56:30 |
2:11 |
10:19 |
126 119-133 |
1300 |
162 150-166 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.9 |
165 |
5.2 |
50:11 |
10:50 |
Walk |
0.2 |
117 |
0 |
8 |
10:07 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
9.8 |
- |
- |
6:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:53 |
36.59% |
More |
800m |
4:32 |
9:06 |
41.70% |
More |
1km |
5:45 |
9:15 |
42.87% |
More |
Mile |
9:18 |
9:18 |
45.09% |
More |
5k |
29:39 |
9:33 |
48.11% |
More |
5 miles |
54:17 |
10:51 |
42.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
50.74 |
5km |
28:35 |
9:12 |
49.92 |
5M |
48:06 |
9:37 |
48.26 |
10km |
1:01:01 |
9:49 |
47.49 |
10M |
1:42:40 |
10:16 |
46.63 |
Half |
2:17:57 |
10:32 |
45.55 |
20M |
3:39:08 |
10:57 |
45.44 |
Mara |
4:54:26 |
11:14 |
45.09 |
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Sounds like a good run.
Happy enough with it, thank you. Feels like progress.
Progress is good.