Sun 21st May 2023 at 8:30am by allmatthew
Run > General
-
Time
1:28:04
-
Miles
13.16
-
Min/mi
6:42
-
Pacing
96%
-
WAVA
67.73
-
Stride(cm)
142
-
Cals
1486
-
Cadence
170
-
BPM
176
-
%MHR
88.8
-
B/mi
1176
-
Asc(m)
407
-
Hillscore
20
-
Surface
Road
Notes & Comments
5 comments
Split Summary
===
1) 1.02mi - 6:45(6:36/mi) 164/182bpm [1083b/mi] 107cal
2) 1.01mi - 6:33(6:30/mi) 176/183bpm [1145b/mi] 116cal
3) 1.01mi - 6:42(6:39/mi) 176/181bpm [1170b/mi] 115cal
4) 0.99mi - 6:42(6:48/mi) 177/182bpm [1203b/mi] 113cal
5) 1.01mi - 6:38(6:33/mi) 178/186bpm [1167b/mi] 113cal
6) 1.05mi - 6:45(6:27/mi) 177/182bpm [1142b/mi] 115cal
7) 1.01mi - 6:39(6:36/mi) 177/182bpm [1169b/mi] 113cal
8) 0.96mi - 6:17(6:32/mi) 176/179bpm [1149b/mi] 107cal
9) 0.98mi - 6:41(6:49/mi) 177/183bpm [1206b/mi] 112cal
10) 0.96mi - 6:31(6:46/mi) 177/185bpm [1197b/mi] 110cal
11) 1.04mi - 7:05(6:49/mi) 178/186bpm [1213b/mi] 119cal
12) 0.98mi - 6:47(6:55/mi) 178/183bpm [1232b/mi] 113cal
13) 1.14mi - 8:00(7:00/mi) 178/184bpm [1245b/mi] 133cal
6:45 6:33 6:42 6:42 6:38 6:45 6:39 6:17 6:41 6:31 7:05 6:47 8:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:17 |
3:17 |
6:34 |
149 103-172 |
978 |
168 110-174 |
29/21 |
| 1.00 |
6:36 |
3:19 |
6:38 |
175 167-182 |
1160 |
169 166-172 |
34/25 |
| 1.50 |
9:54 |
3:18 |
6:36 |
174 169-181 |
1149 |
171 168-174 |
28/39 |
| 2.00 |
13:08 |
3:14 |
6:27 |
177 173-181 |
1143 |
171 166-174 |
21/21 |
| 2.50 |
16:23 |
3:16 |
6:31 |
175 171-181 |
1141 |
169 166-172 |
13/16 |
| 3.00 |
19:45 |
3:22 |
6:44 |
178 174-180 |
1199 |
170 168-172 |
13/12 |
| 3.50 |
23:07 |
3:21 |
6:43 |
177 174-182 |
1188 |
170 168-174 |
19/15 |
| 4.00 |
26:32 |
3:25 |
6:50 |
177 172-181 |
1210 |
170 164-172 |
16/10 |
| 4.50 |
29:55 |
3:24 |
6:47 |
181 173-186 |
1229 |
168 164-172 |
14/11 |
| 5.00 |
33:07 |
3:12 |
6:24 |
176 172-181 |
1125 |
171 168-174 |
10/20 |
| 5.50 |
36:22 |
3:15 |
6:31 |
178 174-181 |
1159 |
171 168-174 |
7/16 |
| 6.00 |
39:33 |
3:11 |
6:21 |
177 171-180 |
1125 |
171 170-174 |
7/15 |
| 6.50 |
42:48 |
3:14 |
6:29 |
177 174-180 |
1147 |
171 166-174 |
10/11 |
| 7.00 |
46:09 |
3:21 |
6:43 |
177 172-181 |
1188 |
170 166-174 |
12/8 |
| 7.50 |
49:22 |
3:13 |
6:26 |
177 173-179 |
1137 |
171 168-174 |
16/26 |
| 8.00 |
52:41 |
3:20 |
6:39 |
176 174-178 |
1172 |
170 168-172 |
31/22 |
| 8.50 |
56:05 |
3:23 |
6:47 |
176 172-183 |
1193 |
169 166-172 |
14/30 |
| 9.00 |
59:30 |
3:25 |
6:49 |
177 173-182 |
1208 |
169 166-174 |
15/17 |
| 9.50 |
1:02:54 |
3:25 |
6:49 |
179 172-185 |
1220 |
169 166-172 |
13/16 |
| 10.00 |
1:06:15 |
3:21 |
6:43 |
176 172-179 |
1181 |
170 168-172 |
10/12 |
| 10.50 |
1:09:37 |
3:22 |
6:44 |
179 175-186 |
1206 |
170 166-172 |
14/19 |
| 11.00 |
1:13:05 |
3:27 |
6:54 |
177 175-179 |
1222 |
168 166-172 |
16/4 |
| 11.50 |
1:16:35 |
3:31 |
7:02 |
178 174-183 |
1251 |
169 166-172 |
16/12 |
| 12.00 |
1:19:59 |
3:24 |
6:48 |
177 173-182 |
1203 |
169 166-172 |
12/15 |
| 12.50 |
1:23:31 |
3:32 |
7:03 |
177 170-182 |
1249 |
169 166-172 |
25/9 |
| 13.00 |
1:27:00 |
3:29 |
6:59 |
177 174-179 |
1235 |
169 166-172 |
39/41 |
| 13.15 |
1:28:05 |
1:05 |
7:01 |
180 178-182 |
1264 |
171 168-174 |
12/5 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
25 21.1% |
6:41
|
|
24 12.7% |
6:50
|
|
18 11.2% |
7:14
|
|
18 11.2% |
7:07
|
|
17 6.4% |
6:56
|
|
15 11.4% |
6:37
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
169 |
13.2 |
1:28:05 |
6:42 |
| Walk |
0.0 |
110 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:33 |
6:15 |
49.24% |
More |
| 800m |
3:08 |
6:19 |
55.93% |
More |
| 1km |
3:56 |
6:20 |
58.42% |
More |
| Mile |
6:22 |
6:22 |
62.11% |
More |
| 5k |
20:07 |
6:29 |
66.75% |
More |
| 5 miles |
32:51 |
6:34 |
66.38% |
More |
| 10k |
40:50 |
6:34 |
66.60% |
More |
| 10 miles |
1:06:12 |
6:37 |
67.84% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:25 |
5:25 |
72.97 |
| 5km |
18:28 |
5:57 |
72.74 |
| 5M |
30:54 |
6:11 |
70.55 |
| 10km |
39:06 |
6:18 |
69.57 |
| 10M |
1:05:26 |
6:33 |
68.63 |
| Half |
1:27:38 |
6:41 |
67.25 |
| 20M |
2:18:31 |
6:56 |
67.42 |
| Mara |
3:05:32 |
7:05 |
67.12 |
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Hey man, don’t be too mean to your self.
It’s a great time, and of the looks of it, well executed race! Impressive time.
If I get a hold of a proper HM this summer, I will be very happy with a time like that.
That's very kind - my problem is that I tell myself all kind of fantasy stories on my easy runs (I bet if it all goes well, it'll be a low 1:26 etc) and they have no basis in reality 😂
Well, I can relate 😂
But let’s use it as experience.
I think I have thought about seconds forth an back to carelessly.
Thinking I can shave off a minute of a 10k just like that, and then being chocked, wen a sub 38 approach starting to hurt to much at 4km..
We learn from this. It’s easy to catch on to the guys here that are sub [put any time and distance here]
Slow and steady will win the race in the end. If I don’t succeed this year I will next year, maybe
You're right - it's easy to assume that the big improvements you get when you first start out will continue but there comes a time when every second is hard bloody work!
Consistent miles over a number of years and we'll get there (hopefully!)
We will!