Thu 26th Jan 2023 at 10:27pm by tipsku
Run > Medium Long Run
-
Time
1:21:04
-
Miles
8.32
-
Min/mi
9:45
-
Pacing
78%
-
WAVA
52.01
-
Stride(cm)
94
-
Cals
642
-
Cadence
176
-
BPM
135
-
%MHR
72.1
-
B/mi
1314
-
Asc(m)
64
-
Hillscore
4
-
Surface
Road
Notes & Comments
5 comments
P&D w6 d4: 8 mile MLR
After a day full of tasks and appointments, I finally found the time to go running after 10 pm. I picked a route that connected all accessible Rundle digits (9/10) and hoped that it would be about 13 km or 8 miles. Success! I felt really good at my easy pace, it didn't fatigue me. Great progress!
Split Summary
===
1) 0.62m - 5:42(9:11/m) 123/132bpm [1129b/mi] 45cal
2) 0.62m - 6:19(10:10/m) 129/145bpm [1313b/mi] 49cal
3) 0.62m - 6:05(9:48/m) 133/138bpm [1303b/mi] 50cal
4) 0.62m - 6:10(9:55/m) 130/139bpm [1289b/mi] 47cal
5) 0.62m - 5:57(9:35/m) 133/140bpm [1274b/mi] 48cal
6) 0.62m - 6:18(10:08/m) 137/141bpm [1389b/mi] 50cal
7) 0.62m - 5:58(9:36/m) 137/145bpm [1316b/mi] 47cal
8) 0.62m - 5:52(9:27/m) 140/147bpm [1323b/mi] 48cal
9) 0.62m - 6:02(9:42/m) 139/146bpm [1348b/mi] 48cal
10) 0.62m - 6:10(9:56/m) 139/145bpm [1380b/mi] 49cal
11) 0.62m - 6:09(9:54/m) 142/146bpm [1406b/mi] 50cal
12) 0.62m - 5:50(9:23/m) 139/145bpm [1305b/mi] 47cal
13) 0.62m - 6:06(9:49/m) 132/142bpm [1296b/mi] 43cal
14) 0.24m - 2:25(10:06/m) 137/143bpm [1383b/mi] 21cal
5:42 6:19 6:05 6:10 5:57 6:18 5:58 5:52 6:02 6:10 6:09 5:50 6:06 2:25
-
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 |
2:35 |
2:35 |
10:21 |
119 72-130 |
1231 |
173 148-182 |
5/2 |
0.50 |
4:37 |
2:01 |
8:06 |
125 117-131 |
1012 |
172 168-176 |
5/0 |
0.75 |
8:04 |
3:28 +59
|
13:50 |
123 75-133 |
1702 |
171 124-178 |
6/1 |
1.00 |
10:33 |
2:28 |
9:53 |
132 91-144 |
1305 |
177 174-180 |
7/1 |
1.25 |
13:04 |
2:32 |
10:07 |
133 124-145 |
1345 |
175 170-180 |
6/2 |
1.50 |
15:22 |
2:17 |
9:10 |
132 125-137 |
1210 |
174 172-176 |
6/0 |
1.75 |
17:56 |
2:34 |
10:18 |
133 128-138 |
1369 |
173 170-176 |
6/1 |
2.00 |
21:01 |
3:04 +32
|
12:18 |
128 93-137 |
1574 |
173 128-180 |
3/80 |
2.25 |
23:28 |
2:28 |
9:51 |
133 122-139 |
1309 |
175 172-178 |
6/4 |
2.50 |
25:55 |
2:27 |
9:47 |
131 127-135 |
1281 |
175 174-178 |
4/4 |
2.75 |
28:18 |
2:23 |
9:31 |
133 128-140 |
1266 |
175 172-180 |
3/3 |
3.00 |
30:40 |
2:23 |
9:31 |
134 130-139 |
1275 |
177 174-180 |
4/2 |
3.25 |
33:12 |
2:32 |
10:07 |
136 131-139 |
1375 |
177 174-182 |
6/1 |
3.50 |
35:42 |
2:30 |
10:00 |
138 135-141 |
1380 |
177 176-184 |
4/3 |
3.75 |
38:15 |
2:32 |
10:10 |
135 130-141 |
1372 |
176 174-180 |
3/6 |
4.00 |
40:57 |
2:42 +14
|
10:49 |
133 120-144 |
1439 |
175 148-182 |
2/3 |
4.25 |
43:18 |
2:21 |
9:23 |
141 135-145 |
1322 |
177 176-196 |
4/4 |
4.50 |
45:38 |
2:20 |
9:22 |
140 137-145 |
1310 |
177 174-180 |
2/8 |
4.75 |
47:57 |
2:19 |
9:15 |
139 134-144 |
1285 |
178 176-184 |
1/6 |
5.00 |
50:22 |
2:25 |
9:40 |
141 136-147 |
1362 |
177 176-180 |
2/5 |
5.25 |
52:42 |
2:21 |
9:24 |
138 132-143 |
1296 |
177 176-180 |
4/10 |
5.50 |
55:20 |
2:38 |
10:31 |
140 133-146 |
1472 |
175 148-178 |
5/2 |
5.75 |
57:44 |
2:24 |
9:35 |
140 137-145 |
1341 |
175 172-178 |
4/3 |
6.00 |
1:00:12 |
2:28 |
9:53 |
139 133-144 |
1373 |
175 170-182 |
4/3 |
6.25 |
1:02:39 |
2:27 |
9:49 |
139 132-145 |
1364 |
176 174-178 |
5/6 |
6.50 |
1:05:08 |
2:29 |
9:54 |
142 138-144 |
1407 |
177 174-180 |
6/1 |
6.75 |
1:07:36 |
2:28 |
9:53 |
141 137-146 |
1393 |
177 172-180 |
5/2 |
7.00 |
1:10:02 |
2:26 |
9:45 |
141 135-145 |
1374 |
176 174-178 |
5/3 |
7.25 |
1:12:23 |
2:21 |
9:24 |
139 134-142 |
1307 |
177 174-182 |
3/8 |
7.50 |
1:14:41 |
2:18 |
9:10 |
138 133-142 |
1266 |
177 174-182 |
1/10 |
7.75 |
1:18:10 |
3:29 +1:01
|
13:55 |
129 105-139 |
1794 |
175 148-180 |
5/6 |
8.00 |
1:20:43 |
2:33 +4
|
10:13 |
133 126-140 |
1360 |
175 124-178 |
3/5 |
8.25 |
1:23:10 |
2:27 |
9:49 |
137 133-143 |
1345 |
176 172-180 |
4/4 |
8.32 |
1:23:53 |
43 |
10:40 |
135 133-137 |
1440 |
176 142-180 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.3 |
175 |
8.3 |
1:20:40 |
9:59 |
Walk |
1.0 |
139 |
0 |
50 |
3:11:55 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
2.6 |
- |
- |
2:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
45.06% |
More |
800m |
4:17 |
8:37 |
45.70% |
More |
1km |
5:35 |
8:58 |
45.80% |
More |
Mile |
9:22 |
9:22 |
46.55% |
More |
5k |
30:03 |
9:40 |
50.67% |
More |
5 miles |
48:45 |
9:45 |
50.92% |
More |
10k |
1:01:13 |
9:51 |
50.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
55.74 |
5km |
27:20 |
8:48 |
55.70 |
5M |
46:13 |
9:15 |
53.72 |
10km |
58:44 |
9:27 |
52.91 |
10M |
1:39:19 |
9:56 |
51.41 |
Half |
2:13:47 |
10:13 |
49.77 |
20M |
3:33:24 |
10:40 |
48.95 |
Mara |
4:47:30 |
10:58 |
48.03 |
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Brilliant! Enjoy it while you can; I look back at my past training and can't believe how often I went out late at night to train. Nowadays I turn into a pumpkin at 8pm.
Perfect. Lots of people would just write that day off. Great discipline.
Indeed, a well done for that late proper run.
Thank you. I'm happy with it as it's good easy pace for me with low HR at 135. I find that HR is lower when I run late.
I used to do most of my training after work and dinner which meant going out after 9 pm most days. These days, I'm trying to avoid it as it usually takes more time to settle down for the night after the run. If I don't have an early start the next day, it's fine.
I have trouble sleeping after hard sessions late too. But sometimes it’s necessary:)