Sun 29th Jan 2023 at 7:51am by nme2no1
Run > General
-
Time
1:01:17
-
Miles
6.84
-
Min/mi
8:58
-
Pacing
13%
-
WAVA
52.36
-
Stride(cm)
107
-
Cals
874
-
Cadence
168
-
BPM
131
-
%MHR
76.5
-
B/mi
1172
-
Asc(m)
12
-
Surface
Road
Notes & Comments
5 comments
Sunday social with Striders. Bit shorter run than last Sunday, but yesterday’s parkrun effort left me wanting an easier day today.
Split Summary
===
1) 1m - 9:18(9:18/m) 121/137bpm [1125b/mi] 126cal 6.45/7.49mph
2) 1m - 8:57(8:57/m) 131/137bpm [1171b/mi] 133cal 6.71/6.97mph
3) 1m - 8:46(8:46/m) 135/139bpm [1184b/mi] 133cal 6.84/7.35mph
4) 1m - 8:46(8:46/m) 136/140bpm [1193b/mi] 133cal 6.84/7.08mph
5) 1m - 8:58(8:59/m) 129/138bpm [1158b/mi] 117cal 6.69/6.99mph
6) 1m - 8:54(8:54/m) 134/139bpm [1193b/mi] 125cal 6.74/6.97mph
7) 0.84m - 7:37(9:03/m) 135/138bpm [1223b/mi] 107cal 6.63/6.82mph
9:18 8:57 8:46 8:46 8:58 8:54 7:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 |
9:28 |
110 88-126 |
1042 |
163 158-166 |
4/2 |
0.50 |
4:38 |
2:15 |
9:02 |
129 127-133 |
1165 |
169 166-174 |
1/3 |
0.75 |
10:10 |
5:33 +3:20
|
22:11 |
126 86-137 |
2796 |
168 158-170 |
2/3 |
1.00 |
12:40 |
2:29 |
9:57 |
114 94-125 |
1135 |
166 164-170 |
3/4 |
1.25 |
14:54 |
2:14 |
8:57 |
128 125-130 |
1146 |
167 164-172 |
3/4 |
1.50 |
17:10 |
2:16 |
9:03 |
131 128-134 |
1186 |
168 164-172 |
3/2 |
1.75 |
19:23 |
2:13 |
8:52 |
132 128-135 |
1171 |
168 166-170 |
4/3 |
2.00 |
21:35 |
2:12 |
8:50 |
135 134-137 |
1192 |
168 166-172 |
3/2 |
2.25 |
23:45 |
2:10 |
8:39 |
134 133-137 |
1160 |
168 166-170 |
2/2 |
2.50 |
26:04 |
2:19 |
9:16 |
133 131-135 |
1233 |
167 160-172 |
2/2 |
2.75 |
28:13 |
2:08 |
8:34 |
136 134-139 |
1165 |
169 166-172 |
3/2 |
3.00 |
30:23 |
2:10 |
8:40 |
136 132-138 |
1178 |
169 166-174 |
2/4 |
3.25 |
32:32 |
2:09 |
8:36 |
137 135-139 |
1178 |
169 168-172 |
1/2 |
3.50 |
34:44 |
2:12 |
8:48 |
136 134-138 |
1197 |
167 166-170 |
2/2 |
3.75 |
36:57 |
2:13 |
8:52 |
137 134-140 |
1215 |
168 164-174 |
3/2 |
4.00 |
39:09 |
2:12 |
8:49 |
136 134-138 |
1199 |
168 166-170 |
2/2 |
4.25 |
46:28 |
7:19 +5:03
|
29:18 |
124 87-138 |
3633 |
165 150-168 |
4/1 |
4.50 |
48:44 |
2:16 |
9:02 |
124 111-131 |
1121 |
168 164-172 |
3/3 |
4.75 |
50:59 |
2:15 |
8:58 |
132 129-135 |
1185 |
170 166-174 |
2/2 |
5.00 |
53:11 |
2:12 |
8:49 |
135 133-136 |
1190 |
173 170-176 |
4/3 |
5.25 |
55:28 |
2:17 |
9:09 |
135 132-137 |
1236 |
170 168-174 |
3/3 |
5.50 |
57:40 |
2:12 |
8:49 |
136 132-139 |
1198 |
169 168-176 |
4/1 |
5.75 |
59:53 |
2:13 |
8:51 |
133 131-134 |
1177 |
168 166-170 |
1/4 |
6.00 |
1:02:05 |
2:12 |
8:48 |
134 132-137 |
1179 |
167 162-172 |
2/3 |
6.25 |
1:04:20 |
2:15 |
8:59 |
135 131-138 |
1212 |
166 164-168 |
4/3 |
6.50 |
1:06:35 |
2:15 |
9:02 |
136 134-138 |
1228 |
166 164-170 |
2/2 |
6.75 |
1:08:52 |
2:16 |
9:05 |
135 133-137 |
1226 |
165 164-168 |
1/3 |
6.84 |
1:09:42 |
50 |
9:12 |
134 133-134 |
1234 |
165 162-166 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.3 |
167 |
6.8 |
1:01:19 |
10:11 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
10.7 |
- |
- |
8:23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:15 |
39.40% |
More |
800m |
4:16 |
8:35 |
44.22% |
More |
1km |
5:20 |
8:35 |
46.13% |
More |
Mile |
8:39 |
8:39 |
48.46% |
More |
5k |
27:24 |
8:49 |
52.09% |
More |
5 miles |
49:23 |
9:53 |
47.01% |
More |
10k |
1:03:51 |
10:17 |
45.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
56.05 |
5km |
25:51 |
8:19 |
55.20 |
5M |
43:30 |
8:42 |
53.36 |
10km |
55:10 |
8:53 |
52.52 |
10M |
1:32:51 |
9:17 |
51.56 |
Half |
2:04:45 |
9:31 |
50.37 |
20M |
3:18:10 |
9:55 |
50.24 |
Mara |
4:26:15 |
10:10 |
49.86 |
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👍, nice “recovery” run!
Thank you. I’d have settled for a slower pace if I’m honest, but just went with the flow of the rest of the group. Felt ok though, so it’s all good.
More good miles and pacing.
Thank you. Approaching normality, and fitness showing signs of returning (resting heart rate is coming down).
Work in progress.
Sounds like you're heading in the right direction which is good news.