- v cold
-
Time
38:46
-
Miles
5.20
-
Min/mi
7:27
-
Pacing
70%
-
WAVA
63.37
-
Stride(cm)
122
-
Cals
574
-
Cadence
176
-
BPM
132
-
%MHR
75.5
-
B/mi
985
-
Asc(m)
72
-
Hillscore
4
-
Surface
Road
Notes & Comments
Easy Effort Run
Slept much better. Very cold and frosty out.
Ran easy effort. Had some jumps in HR a few times for non-running reasons but all felt easy. One stop in mile 5 for about 90 seconds.
Legs felt fine.
Then recorded workout video for www.mhrunnersclub.co.uk
Split Summary
===
1) 1mi - 7:19(7:19/mi) 130/137bpm [950b/mi] 108cal
2) 1mi - 7:13(7:13/mi) 130/137bpm [938b/mi] 108cal
3) 1mi - 7:33(7:33/mi) 132/141bpm [997b/mi] 111cal
4) 1mi - 7:35(7:35/mi) 139/147bpm [1054b/mi] 117cal
5) 1mi - 7:39(7:39/mi) 135/141bpm [1033b/mi] 110cal
6) 0.2mi - 1:28(7:25/mi) 130/133bpm [965b/mi] 20cal
7:19 7:13 7:33 7:35 7:39 1:28
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 |
7:37 |
125 89-137 |
952 |
176 172-186 |
11/2 |
0.50 |
3:42 |
1:48 |
7:12 |
134 128-136 |
964 |
176 176-182 |
9/4 |
0.75 |
5:31 |
1:49 |
7:17 |
131 127-134 |
954 |
176 174-180 |
4/7 |
1.00 |
7:19 |
1:48 |
7:10 |
127 107-136 |
911 |
177 174-192 |
3/6 |
1.25 |
9:06 |
1:47 |
7:09 |
133 128-136 |
950 |
177 176-182 |
6/6 |
1.50 |
10:54 |
1:48 |
7:12 |
127 124-130 |
914 |
175 172-180 |
2/15 |
1.75 |
12:42 |
1:48 |
7:12 |
130 127-132 |
935 |
176 174-180 |
3/10 |
2.00 |
14:32 |
1:50 |
7:18 |
128 115-135 |
935 |
175 174-178 |
5/9 |
2.25 |
16:24 |
1:53 |
7:30 |
130 129-133 |
975 |
177 174-188 |
5/7 |
2.50 |
18:24 |
2:00 |
8:00 |
135 127-141 |
1080 |
177 172-200 |
7/6 |
2.75 |
20:14 |
1:50 |
7:19 |
129 127-136 |
945 |
176 174-178 |
5/11 |
3.00 |
22:04 |
1:50 |
7:21 |
130 115-136 |
955 |
177 174-182 |
5/7 |
3.25 |
23:58 |
1:54 |
7:35 |
137 134-139 |
1038 |
177 174-186 |
8/6 |
3.50 |
25:48 |
1:50 |
7:18 |
137 134-140 |
1001 |
177 174-182 |
8/5 |
3.75 |
27:41 |
1:54 |
7:35 |
140 137-142 |
1062 |
179 174-196 |
11/4 |
4.00 |
29:39 |
1:58 |
7:52 |
140 125-147 |
1102 |
176 172-180 |
13/4 |
4.25 |
32:50 |
3:10 +1:17
|
12:42 |
128 108-136 |
1625 |
177 172-192 |
4/7 |
4.50 |
34:48 |
1:58 |
7:53 |
138 133-141 |
1087 |
178 172-186 |
10/3 |
4.75 |
36:42 |
1:54 |
7:35 |
138 136-141 |
1047 |
175 174-180 |
11/4 |
5.00 |
38:36 |
1:54 |
7:36 |
134 131-136 |
1017 |
174 172-176 |
7/3 |
5.20 |
40:03 |
1:27 |
7:27 |
130 128-132 |
968 |
173 168-178 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
5.2 |
40:03 |
7:43 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
47.27% |
More |
800m |
3:30 |
7:03 |
54.79% |
More |
1km |
4:24 |
7:04 |
57.03% |
More |
Mile |
7:10 |
7:10 |
59.44% |
More |
5k |
22:50 |
7:21 |
63.46% |
More |
5 miles |
38:32 |
7:42 |
61.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
62.03 |
5km |
22:34 |
7:16 |
64.23 |
5M |
37:12 |
7:26 |
63.42 |
10km |
46:44 |
7:31 |
63.04 |
10M |
1:17:02 |
7:42 |
63.21 |
Half |
1:42:17 |
7:48 |
62.50 |
20M |
2:39:29 |
7:58 |
63.51 |
Mara |
3:31:46 |
8:05 |
63.78 |
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