- v windy
- v cold
-
Time
1:01:56
-
Miles
9.03
-
Min/mi
6:52
-
Pacing
92%
-
WAVA
70.59
-
Stride(cm)
131
-
Cals
980
-
Cadence
179
-
BPM
142
-
%MHR
80.9
-
B/mi
971
-
Asc(m)
163
-
Hillscore
2
-
Surface
Road
Notes & Comments
Steady Effort Run
Poor sleep (mainly cat related), tired left quad after Saturday and really strong winds meant tempo run was not going to be the best idea.
Decided to run steady effort and not look at paces. Most of miles 2-4 were with the wind behind me with some side gusts and a bit of headwind. Turned on to Victoria Park Road just after 4 miles and hit block headwind.
Back from there was mainly headwind with mix of side gusts and odd bits of calm.
Didn't look at watch until hitting mile 7 and then working out way home to make 9 miles. Actually really surprised with the consistency of pacing given the change in wind direction.
Legs felt the same finishing as when starting, so no more damage.
Start of cutback week before final 3 week big push to London
Split Summary
===
1) 1mi - 7:12(7:12/mi) 131/141bpm [942b/mi] 107cal
2) 1mi - 6:38(6:38/mi) 142/149bpm [943b/mi] 108cal
3) 1mi - 6:34(6:34/mi) 142/146bpm [933b/mi] 105cal
4) 1mi - 6:35(6:35/mi) 146/151bpm [962b/mi] 106cal
5) 1mi - 6:36(6:36/mi) 147/152bpm [970b/mi] 108cal
6) 1mi - 6:39(6:39/mi) 146/151bpm [970b/mi] 107cal
7) 1mi - 6:40(6:40/mi) 149/152bpm [994b/mi] 109cal
8) 1mi - 7:30(7:30/mi) 143/152bpm [1072b/mi] 115cal
9) 1mi - 7:19(7:19/mi) 137/141bpm [1003b/mi] 112cal
10) 0.03mi - 13(7:02/mi) 137/138bpm [963b/mi] 3cal
7:12 6:38 6:34 6:35 6:36 6:39 6:40 7:30 7:19 13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:54 |
1:54 |
7:36 |
120 88-136 |
912 |
172 170-176 |
9/1 |
0.50 |
3:43 |
1:49 |
7:15 |
132 129-138 |
956 |
175 174-178 |
8/5 |
0.75 |
5:29 |
1:47 |
7:07 |
134 132-136 |
953 |
177 172-190 |
5/5 |
1.00 |
7:11 |
1:42 |
6:46 |
133 111-141 |
901 |
176 172-190 |
4/4 |
1.25 |
8:47 |
1:36 |
6:23 |
140 137-143 |
893 |
180 176-186 |
3/10 |
1.50 |
10:19 |
1:33 |
6:11 |
138 124-142 |
853 |
182 178-192 |
2/9 |
1.75 |
12:02 |
1:43 |
6:51 |
142 131-147 |
973 |
180 174-184 |
5/8 |
2.00 |
13:49 |
1:47 |
7:08 |
147 143-149 |
1049 |
177 176-182 |
14/1 |
2.25 |
15:28 |
1:39 |
6:35 |
143 143-145 |
942 |
180 176-182 |
3/5 |
2.50 |
17:06 |
1:38 |
6:30 |
139 128-143 |
904 |
179 176-182 |
5/5 |
2.75 |
18:44 |
1:38 |
6:34 |
142 138-145 |
932 |
181 162-188 |
3/8 |
3.00 |
20:27 |
1:43 +4
|
6:53 |
144 142-146 |
992 |
182 178-194 |
5/5 |
3.25 |
22:07 |
1:40 |
6:39 |
146 132-150 |
970 |
183 178-186 |
9/3 |
3.50 |
23:47 |
1:40 |
6:39 |
146 135-151 |
972 |
181 178-182 |
6/7 |
3.75 |
25:24 |
1:38 |
6:30 |
146 144-148 |
950 |
181 178-186 |
5/8 |
4.00 |
27:03 |
1:38 |
6:33 |
143 142-146 |
936 |
181 178-188 |
5/6 |
4.25 |
28:39 |
1:37 |
6:27 |
148 146-149 |
955 |
182 178-188 |
4/6 |
4.50 |
30:22 |
1:43 |
6:51 |
142 120-150 |
973 |
182 180-186 |
9/11 |
4.75 |
32:01 |
1:38 |
6:33 |
148 146-150 |
970 |
182 178-194 |
8/9 |
5.00 |
33:39 |
1:38 |
6:33 |
149 147-152 |
975 |
180 176-186 |
4/12 |
5.25 |
35:18 |
1:40 |
6:38 |
146 143-149 |
969 |
180 178-182 |
11/5 |
5.50 |
37:02 |
1:43 |
6:54 |
146 127-151 |
1006 |
181 178-186 |
5/11 |
5.75 |
38:35 |
1:34 |
6:14 |
145 142-149 |
904 |
181 176-186 |
4/14 |
6.00 |
40:17 |
1:42 |
6:49 |
147 143-149 |
1002 |
183 180-190 |
10/7 |
6.25 |
41:57 |
1:40 |
6:40 |
144 126-150 |
960 |
182 178-188 |
6/5 |
6.50 |
43:48 |
1:51 +8
|
7:22 |
149 141-151 |
1098 |
183 180-192 |
13/7 |
6.75 |
45:27 |
1:39 |
6:35 |
150 150-151 |
988 |
183 180-192 |
11/10 |
7.00 |
47:06 |
1:39 |
6:36 |
150 149-151 |
991 |
182 180-186 |
9/7 |
7.25 |
48:54 |
1:48 |
7:12 |
146 142-152 |
1051 |
177 174-182 |
10/3 |
7.50 |
50:50 |
1:56 |
7:46 |
145 143-148 |
1125 |
179 176-184 |
10/10 |
7.75 |
52:44 |
1:54 |
7:34 |
139 119-148 |
1052 |
179 174-182 |
11/3 |
8.00 |
54:36 |
1:52 |
7:28 |
139 133-145 |
1039 |
177 174-182 |
3/9 |
8.25 |
56:30 |
1:54 |
7:37 |
139 134-141 |
1058 |
177 174-194 |
12/5 |
8.50 |
58:19 |
1:49 |
7:14 |
136 134-139 |
984 |
177 172-180 |
8/6 |
8.75 |
1:00:06 |
1:47 |
7:09 |
136 131-141 |
973 |
175 172-178 |
9/7 |
9.00 |
1:01:55 |
1:49 |
7:16 |
133 116-138 |
967 |
178 174-204 |
5/10 |
9.03 |
1:02:08 |
13 |
7:19 |
137 137-138 |
1002 |
171 170-172 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:09 |
53.60% |
More |
800m |
3:07 |
6:17 |
61.55% |
More |
1km |
3:56 |
6:19 |
63.74% |
More |
Mile |
6:31 |
6:31 |
65.31% |
More |
5k |
20:29 |
6:36 |
70.73% |
More |
5 miles |
33:04 |
6:37 |
71.37% |
More |
10k |
41:18 |
6:39 |
71.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
69.26 |
5km |
20:12 |
6:30 |
71.75 |
5M |
33:18 |
6:40 |
70.85 |
10km |
41:50 |
6:44 |
70.42 |
10M |
1:08:56 |
6:54 |
70.64 |
Half |
1:31:32 |
6:59 |
69.84 |
20M |
2:22:44 |
7:08 |
70.97 |
Mara |
3:09:32 |
7:14 |
71.26 |
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