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breezy
v warm
-
Time
1:35:48
-
Miles
9.27
-
Min/mi
10:20
-
Pacing
58.6%
-
WAVA
57.05
-
Stride(cm)
92
-
Cals
891
-
Watts
232
-
Cadence
169
-
BPM
131
-
%MHR
70.6
-
B/mi
1351
-
Asc(m)
124
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
4 comments
I had a different run on the plan, but it was too warm for that. We drove to Bold Moss (one of Bonnie's favourite places) and ran about there - but I wasn't in the right frame of mind for loops of trail, so once we'd done one on each side I headed for home via Sankey Valley. Didn't have quite enough energy for 10 miles. Not a bad run overall though - had plenty of water with me, there was a decent breeze, but it was still warm!
1) 1mi - 10:35(10:35/mi) 124/136bpm [1313b/mi] 99cal 246/332W
2) 1mi - 10:00(10:00/mi) 132/135bpm [1320b/mi] 98cal 228/259W
3) 1mi - 10:41(10:41/mi) 132/139bpm [1411b/mi] 101cal 235/310W
4) 1mi - 11:03(11:03/mi) 130/137bpm [1436b/mi] 99cal 210/297W
5) 1mi - 10:16(10:16/mi) 130/136bpm [1334b/mi] 97cal 225/283W
6) 1mi - 9:34(9:34/mi) 134/136bpm [1283b/mi] 92cal 229/266W
7) 1mi - 9:55(9:55/mi) 130/135bpm [1288b/mi] 91cal 223/264W
8) 1mi - 11:05(11:05/mi) 132/138bpm [1464b/mi] 97cal 224/273W
9) 1mi - 9:47(9:47/mi) 132/137bpm [1291b/mi] 91cal 233/297W
10) 0.27mi - 2:51(10:38/mi) 132/139bpm [1404b/mi] 26cal 235/286W
10:35 10:00 10:41 11:03 10:16 9:34 9:55 11:05 9:47 2:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:45 |
2:45 |
10:59 |
110 82-123 |
1207 |
164 158-170 |
238 205-266 |
6/4 |
0.50 |
5:16 |
2:32 |
10:07 |
125 122-129 |
1265 |
167 162-170 |
264 245-294 |
7/3 |
0.75 |
8:01 |
2:45 +6
|
10:58 |
130 128-133 |
1427 |
168 164-170 |
260 219-295 |
7/2 |
1.00 |
10:41 |
2:40 |
10:39 |
133 128-136 |
1417 |
164 162-166 |
249 203-332 |
9/9 |
1.25 |
13:10 |
2:29 |
9:57 |
133 131-135 |
1323 |
166 164-168 |
239 228-259 |
4/5 |
1.50 |
15:39 |
2:29 |
9:58 |
132 130-134 |
1315 |
167 164-176 |
231 215-255 |
1/8 |
1.75 |
18:13 |
2:34 |
10:14 |
134 132-135 |
1372 |
166 164-168 |
223 193-252 |
4/5 |
2.00 |
20:41 |
2:28 |
9:52 |
130 128-133 |
1282 |
167 164-170 |
220 191-245 |
2/11 |
2.25 |
24:37 |
3:56 +1:15
|
15:44 |
129 113-139 |
2030 |
168 162-178 |
247 165-310 |
11/8 |
2.50 |
27:24 |
2:47 |
11:09 |
133 126-136 |
1483 |
165 162-170 |
244 205-301 |
11/3 |
2.75 |
29:55 |
2:31 |
10:05 |
131 129-133 |
1320 |
167 160-172 |
234 216-251 |
4/9 |
3.00 |
32:37 |
2:42 |
10:47 |
134 130-137 |
1445 |
165 162-168 |
227 202-266 |
7/3 |
3.25 |
35:09 |
2:32 |
10:06 |
134 132-137 |
1354 |
167 166-170 |
226 212-244 |
4/4 |
3.50 |
37:47 |
2:38 |
10:34 |
133 129-137 |
1404 |
168 164-174 |
219 164-297 |
6/13 |
3.75 |
43:24 |
5:37 +2:23
|
22:27 |
125 111-134 |
2805 |
153 94-214 |
201 93-280 |
13/16 |
4.00 |
46:03 |
2:40 |
10:39 |
130 125-133 |
1384 |
168 162-170 |
221 181-255 |
7/5 |
4.25 |
48:33 |
2:29 |
9:58 |
131 129-134 |
1305 |
169 166-172 |
242 221-283 |
6/4 |
4.50 |
51:08 |
2:35 |
10:19 |
134 132-136 |
1383 |
171 166-176 |
230 215-274 |
7/1 |
4.75 |
55:03 |
3:55 +1:19
|
15:42 |
124 112-135 |
1947 |
171 154-174 |
213 127-257 |
3/13 |
5.00 |
57:37 |
2:34 |
10:16 |
132 129-134 |
1356 |
172 168-174 |
232 205-268 |
4/2 |
5.25 |
1:00:01 |
2:23 |
9:33 |
134 132-135 |
1279 |
172 170-176 |
218 204-237 |
2/4 |
5.50 |
1:02:24 |
2:23 |
9:33 |
134 134-136 |
1280 |
174 172-176 |
227 215-234 |
2/5 |
5.75 |
1:04:47 |
2:23 |
9:32 |
134 132-136 |
1278 |
173 170-176 |
245 229-266 |
5/2 |
6.00 |
1:07:12 |
2:25 |
9:39 |
133 132-135 |
1283 |
172 172-174 |
226 218-233 |
2/6 |
6.25 |
1:10:40 |
3:28 +1:01
|
13:54 |
127 120-134 |
1765 |
173 170-176 |
233 209-262 |
3/4 |
6.50 |
1:13:08 |
2:28 |
9:53 |
130 129-131 |
1285 |
172 170-174 |
219 210-227 |
2/8 |
6.75 |
1:15:36 |
2:27 |
9:50 |
130 128-133 |
1277 |
172 170-174 |
226 211-245 |
5/7 |
7.00 |
1:18:07 |
2:31 |
10:05 |
133 131-135 |
1340 |
174 172-178 |
225 209-264 |
6/3 |
7.25 |
1:20:51 |
2:44 |
10:57 |
134 131-138 |
1468 |
166 106-176 |
227 46-270 |
6/9 |
7.50 |
1:23:26 |
2:34 |
10:17 |
134 131-136 |
1378 |
174 172-178 |
249 240-273 |
5/2 |
7.75 |
1:26:05 |
2:40 |
10:38 |
131 130-133 |
1393 |
173 170-178 |
224 211-263 |
5/3 |
8.00 |
1:29:12 |
3:07 |
12:30 |
132 129-138 |
1649 |
164 114-174 |
220 115-267 |
10/2 |
8.25 |
1:32:54 |
3:41 +1:03
|
14:44 |
130 118-135 |
1916 |
173 168-176 |
223 159-277 |
10/9 |
8.50 |
1:35:17 |
2:24 |
9:35 |
134 129-136 |
1284 |
176 174-178 |
261 222-297 |
8/2 |
8.75 |
1:37:36 |
2:19 |
9:14 |
131 129-134 |
1211 |
176 174-178 |
227 199-256 |
2/11 |
9.00 |
1:40:02 |
2:26 |
9:46 |
133 126-137 |
1299 |
176 174-180 |
232 215-255 |
5/6 |
9.25 |
1:43:28 |
3:25 +48
|
13:41 |
131 125-139 |
1792 |
175 164-176 |
245 119-286 |
10/3 |
9.27 |
1:43:42 |
14 |
13:17 |
134 134-135 |
1779 |
171 164-176 |
248 229-254 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.4 |
170 |
9.2 |
1:34:05 |
11:04 |
Walk |
1.3 |
108 |
0.1 |
1:30 |
27:12 |
Still |
0.2 |
- |
- |
12 |
- |
Pause |
7.1 |
- |
- |
7:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
33 |
8:45 |
40.75% |
More |
200m |
1:07 |
8:56 |
44.02% |
More |
400m |
2:16 |
9:06 |
46.19% |
More |
800m |
4:38 |
9:18 |
50.98% |
More |
1km |
5:48 |
9:20 |
52.73% |
More |
Mile |
9:34 |
9:34 |
53.68% |
More |
5k |
32:04 |
10:19 |
55.46% |
More |
5 miles |
53:57 |
10:47 |
53.35% |
More |
10k |
1:09:41 |
11:13 |
51.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:18 |
8:18 |
61.89 |
5km |
28:49 |
9:17 |
61.72 |
5M |
48:37 |
9:43 |
59.21 |
10km |
1:01:44 |
9:56 |
58.05 |
10M |
1:44:07 |
10:25 |
56.94 |
Half |
2:20:05 |
10:42 |
56.10 |
20M |
3:43:00 |
11:09 |
54.30 |
Mara |
5:00:01 |
11:27 |
52.87 |
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Well done! 👏
Good miles
Nice 👍
Thanks - notes added.