-
Time
1:14:47
-
Miles
6.37
-
Min/mi
11:44
-
Pacing
73%
-
WAVA
50.20
-
Stride(cm)
81
-
Cals
478
-
Cadence
169
-
Asc(m)
292
-
Hillscore
31
-
Surface
Road
Notes & Comments
8 comments
There was a long run on the schedule for today but I have to prioritise moving stuff so have made a deal with myself.
I did another favourite loop for the last time and, if I finish everything I need to get done today AND I'm not knackered then I can do a little evening jogarooney.
It's another glorious day out there.
Turned my ankle on the drop down from the woods into Jevington (ironically after I had just acknowledge to myself that I was descending well) but no damage done and I stayed upright which is always a bonus.
Saw Fat Frank out and about and enjoying the sunshine.
Split Summary
===
1) 1mi - 12:19(12:19/mi) 79cal 4.87/6.43mph
2) 1mi - 13:02(13:02/mi) 67cal 4.6/7.39mph
3) 1mi - 11:22(11:22/mi) 69cal 5.28/6.51mph
4) 1mi - 13:10(13:10/mi) 65cal 4.56/6.89mph
5) 1mi - 10:47(10:47/mi) 82cal 5.57/6.59mph
6) 1mi - 9:53(9:53/mi) 86cal 6.07/6.45mph
7) 0.37mi - 4:14(11:29/mi) 30cal 5.23/6.43mph
12:19 13:02 11:22 13:10 10:47 9:53 4:14
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:36 |
2:36 |
10:24 |
175 174-176 |
4/21 |
0.50 |
5:25 |
2:49 |
11:17 |
176 174-178 |
27/0 |
0.75 |
9:59 |
4:34 +29
|
18:15 |
141 122-180 |
24/0 |
1.00 |
13:14 |
3:15 +26
|
12:59 |
175 122-180 |
12/9 |
1.25 |
16:26 |
3:12 +20
|
12:46 |
175 122-182 |
0/42 |
1.50 |
19:00 |
2:35 |
10:19 |
177 172-180 |
2/15 |
1.75 |
22:27 |
3:26 +13
|
13:44 |
162 122-176 |
4/11 |
2.00 |
27:11 |
4:44 +22
|
18:56 |
153 108-176 |
28/0 |
2.25 |
30:12 |
3:01 |
12:04 |
177 172-180 |
36/0 |
2.50 |
33:33 |
3:21 +9
|
13:24 |
173 122-180 |
19/1 |
2.75 |
36:02 |
2:29 |
9:56 |
177 174-180 |
7/0 |
3.00 |
38:57 |
2:56 +16
|
11:43 |
174 122-180 |
7/2 |
3.25 |
41:36 |
2:39 |
10:36 |
173 122-232 |
0/34 |
3.50 |
45:23 |
3:47 |
15:08 |
170 122-182 |
0/36 |
3.75 |
48:41 |
3:18 |
13:11 |
171 122-178 |
13/7 |
4.00 |
52:08 |
3:27 |
13:49 |
168 122-176 |
26/0 |
4.25 |
56:05 |
3:57 +31
|
15:48 |
164 122-180 |
29/0 |
4.50 |
58:50 |
2:44 +10
|
10:58 |
176 122-180 |
35/0 |
4.75 |
1:01:20 |
2:30 +6
|
9:59 |
176 122-180 |
24/2 |
5.00 |
1:03:43 |
2:24 |
9:34 |
179 176-182 |
1/20 |
5.25 |
1:06:06 |
2:23 |
9:31 |
180 176-182 |
1/16 |
5.50 |
1:09:04 |
2:59 +27
|
11:54 |
179 174-180 |
3/16 |
5.75 |
1:11:32 |
2:27 |
9:49 |
178 176-182 |
1/18 |
6.00 |
1:14:14 |
2:42 +10
|
10:48 |
174 122-180 |
0/38 |
6.25 |
1:16:41 |
2:27 |
9:49 |
176 172-180 |
2/34 |
6.37 |
1:18:37 |
1:56 +9
|
16:20 |
152 122-176 |
13/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
175 |
6 |
1:07:02 |
11:37 |
Walk |
11.6 |
123 |
0.4 |
9:21 |
23:07 |
Pause |
2.8 |
- |
- |
2:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:23 |
44.40% |
More |
800m |
4:41 |
9:25 |
49.70% |
More |
1km |
5:53 |
9:28 |
51.36% |
More |
Mile |
9:42 |
9:42 |
52.67% |
More |
5k |
36:03 |
11:36 |
49.50% |
More |
5 miles |
1:00:14 |
12:03 |
48.44% |
More |
10k |
1:16:09 |
12:15 |
48.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:30 |
10:30 |
48.64 |
5km |
34:56 |
11:15 |
51.08 |
5M |
57:51 |
11:34 |
50.44 |
10km |
1:12:50 |
11:43 |
50.21 |
10M |
2:00:37 |
12:04 |
50.07 |
Half |
2:40:36 |
12:16 |
49.18 |
20M |
4:11:29 |
12:34 |
49.57 |
Mara |
5:34:49 |
12:47 |
49.41 |
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Good luck with the packing
Hope the packing goes to plan
Good compromise Coach Bint x
Fantastic, hope the ankle continues to be okay and you get anything done xx
It was a bit sore just now on the walk back from the bus stop which is a tad worrying but seems OK now
Keeping fingers crossed then that all is okay xx
Fingers crossed your ankle is ok.
Nice day for it