Fri 24th Mar 2023 at 11:12am by Pegg
Run > Trail Run
- Not good
- windy
-
Time
2:43:15
-
Miles
13.02
-
Min/mi
12:32
-
Pacing
68%
-
WAVA
43.43
-
Stride(cm)
83
-
Cals
1465
-
Cadence
155
-
BPM
155
-
%MHR
68.2
-
B/mi
1942
-
Asc(m)
136
-
Hillscore
2
-
Surface
Trail
Notes & Comments
Not the distance I wanted, or the pace. If I can’t do better next week then Boston will be off.
Split Summary
===
1) 0.62mi - 7:24(11:55/mi) 128/151bpm [1525b/mi] 74cal
2) 0.62mi - 6:48(10:57/mi) 156/168bpm [1709b/mi] 76cal
3) 0.62mi - 7:12(11:35/mi) 160/165bpm [1854b/mi] 72cal
4) 0.62mi - 8:27(13:36/mi) 143/161bpm [1944b/mi] 71cal
5) 0.62mi - 8:14(13:14/mi) 151/167bpm [1999b/mi] 75cal
6) 0.62mi - 7:33(12:08/mi) 159/170bpm [1930b/mi] 70cal
7) 0.62mi - 9:40(15:34/mi) 141/164bpm [2194b/mi] 66cal
8) 0.62mi - 8:21(13:26/mi) 144/164bpm [1935b/mi] 68cal
9) 0.62mi - 7:54(12:43/mi) 143/162bpm [1819b/mi] 63cal
10) 0.62mi - 7:27(12:00/mi) 160/168bpm [1920b/mi] 71cal
11) 0.62mi - 7:55(12:45/mi) 156/170bpm [1989b/mi] 70cal
12) 0.62mi - 7:46(12:31/mi) 157/169bpm [1964b/mi] 70cal
13) 0.62mi - 7:31(12:06/mi) 163/177bpm [1971b/mi] 72cal
14) 0.62mi - 7:22(11:51/mi) 167/176bpm [1978b/mi] 74cal
15) 0.62mi - 7:57(12:48/mi) 160/179bpm [2047b/mi] 65cal
16) 0.62mi - 6:29(10:27/mi) 173/185bpm [1807b/mi] 70cal
17) 0.62mi - 8:00(12:52/mi) 160/170bpm [2059b/mi] 67cal
18) 0.62mi - 7:39(12:18/mi) 164/176bpm [2017b/mi] 69cal
19) 0.62mi - 7:29(12:03/mi) 156/166bpm [1879b/mi] 63cal
20) 0.62mi - 8:12(13:11/mi) 163/174bpm [2149b/mi] 76cal
21) 0.6mi - 7:55(13:15/mi) 158/174bpm [2094b/mi] 63cal
7:24 6:48 7:12 8:27 8:14 7:33 9:40 8:21 7:54 7:27 7:55 7:46 7:31 7:22 7:57 6:29 8:00 7:39 7:29 8:12 7:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:06 |
6:06 |
12:12 |
124 71-135 |
1512 |
167 160-172 |
22/9 |
1.00 |
11:56 |
5:50 +26
|
11:41 |
150 128-161 |
1751 |
165 160-182 |
21/12 |
1.50 |
17:29 |
5:33 |
11:05 |
162 155-168 |
1797 |
162 142-170 |
13/7 |
2.00 |
23:42 |
6:13 |
12:26 |
153 130-163 |
1902 |
153 116-166 |
8/8 |
2.50 |
30:37 |
6:55 |
13:50 |
145 123-161 |
2005 |
147 114-172 |
12/10 |
3.00 |
37:18 |
6:41 |
13:23 |
149 132-164 |
1993 |
149 120-168 |
13/10 |
3.50 |
43:24 |
6:06 |
12:13 |
160 140-170 |
1953 |
157 98-170 |
11/11 |
4.00 |
50:18 |
6:54 |
13:47 |
146 130-164 |
2013 |
143 32-168 |
9/11 |
4.50 |
57:24 |
7:06 |
14:13 |
146 123-164 |
2076 |
145 112-168 |
16/14 |
5.00 |
1:05:06 |
7:41 +27
|
15:22 |
139 119-162 |
2137 |
142 110-172 |
10/11 |
5.50 |
1:11:29 |
6:24 |
12:48 |
142 116-157 |
1817 |
152 122-168 |
14/12 |
6.00 |
1:17:12 |
5:43 |
11:25 |
158 151-166 |
1804 |
162 88-170 |
11/15 |
6.50 |
1:23:26 |
6:14 |
12:28 |
156 129-168 |
1945 |
154 124-168 |
15/18 |
7.00 |
1:29:40 |
6:14 |
12:27 |
160 142-170 |
1993 |
155 110-172 |
10/15 |
7.50 |
1:36:07 |
6:27 |
12:54 |
156 139-169 |
2013 |
151 124-168 |
15/14 |
8.00 |
1:42:09 |
6:03 |
12:05 |
163 150-177 |
1970 |
156 122-170 |
10/15 |
8.50 |
1:47:52 |
5:43 |
11:25 |
166 149-176 |
1896 |
161 118-172 |
13/14 |
9.00 |
1:54:19 |
6:27 |
12:55 |
167 155-177 |
2156 |
154 110-172 |
14/18 |
9.50 |
2:00:41 |
6:22 +24
|
12:43 |
160 130-179 |
2035 |
155 116-170 |
13/18 |
10.00 |
2:06:11 |
5:30 |
11:00 |
173 162-185 |
1903 |
163 130-170 |
17/25 |
10.50 |
2:12:35 |
6:24 |
12:49 |
158 139-170 |
2024 |
154 106-172 |
14/14 |
11.00 |
2:18:13 |
5:38 |
11:16 |
168 160-176 |
1892 |
161 80-170 |
13/20 |
11.50 |
2:24:46 |
6:33 |
13:07 |
153 129-165 |
2006 |
152 84-182 |
15/20 |
12.00 |
2:31:25 |
6:38 |
13:17 |
159 149-166 |
2111 |
154 94-172 |
18/19 |
12.50 |
2:38:18 |
6:53 +48
|
13:46 |
165 155-174 |
2271 |
161 118-170 |
36/31 |
13.00 |
2:47:58 |
9:40 +3:03
|
19:21 |
157 114-174 |
3037 |
160 122-172 |
28/26 |
13.02 |
2:48:23 |
25 |
17:54 |
157 155-159 |
2810 |
168 166-170 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.2 |
165 |
10.3 |
1:56:38 |
11:50 |
Walk |
26.7 |
127 |
2.7 |
46:19 |
16:54 |
Still |
0.2 |
- |
- |
23 |
- |
Pause |
2.9 |
- |
- |
5:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:16 |
37.21% |
More |
800m |
5:10 |
10:24 |
40.28% |
More |
1km |
6:29 |
10:27 |
41.77% |
More |
Mile |
11:08 |
11:08 |
41.47% |
More |
5k |
37:10 |
11:58 |
43.42% |
More |
5 miles |
1:00:45 |
12:09 |
43.34% |
More |
10k |
1:15:39 |
12:10 |
43.56% |
More |
10 miles |
2:05:39 |
12:34 |
43.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:45 |
10:45 |
42.96 |
5km |
35:45 |
11:30 |
45.13 |
5M |
59:12 |
11:50 |
44.47 |
10km |
1:14:32 |
12:00 |
44.22 |
10M |
2:03:25 |
12:21 |
43.95 |
Half |
2:44:19 |
12:33 |
43.10 |
20M |
4:17:19 |
12:52 |
43.26 |
Mara |
5:42:35 |
13:05 |
43.01 |
Three Things You Saw Today
1 Primroses
2 Rabbit
3 Mud
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