Thu 7th Nov 2019 at 9:00am by Mr AL
Run > General
-
Time
1:31:05
-
Miles
9.01
-
Min/mi
10:07
-
Pacing
87%
-
WAVA
50.47
-
Stride(cm)
96
-
Cals
1176
-
Cadence
166
-
Asc(m)
146
-
Hillscore
3
-
Surface
Road
Notes & Comments
1 comments
Not sure what happened to the Garmin?! TBF, apart from one flooded section just out of Houghton Green the footpaths alongside the M62 to Winwick not too bad considering recent deluges.
Predictably, 'Watery Lane' living up to type...
Split Summary
===
1) 0.8m - 8:01(10:01/m) 105cal 5.99/14.03mph
2) 1m - 10:13(10:13/m) 130cal 5.87/7.1mph
3) 1m - 10:09(10:09/m) 132cal 5.91/7.14mph
4) 1m - 9:55(9:55/m) 134cal 6.05/8.2mph
5) 1m - 10:35(10:35/m) 129cal 5.67/6.87mph
6) 1m - 9:53(9:53/m) 131cal 6.07/7.74mph
7) 1m - 9:43(9:43/m) 130cal 6.18/7.39mph
8) 1m - 10:18(10:18/m) 132cal 5.82/7.12mph
9) 1m - 10:03(10:03/m) 128cal 5.97/8.41mph
10) 0.21m - 2:15(10:46/m) 25cal 5.57/7.37mph
8:01 10:13 10:09 9:55 10:35 9:53 9:43 10:18 10:03 2:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:02 |
5:02 |
10:04 |
165 158-170 |
10/9 |
1.00 |
10:11 |
5:09 |
10:17 |
162 122-170 |
3/12 |
1.50 |
15:04 |
4:53 |
9:47 |
168 166-170 |
13/8 |
2.00 |
20:19 |
5:15 |
10:30 |
163 118-174 |
16/7 |
2.50 |
25:14 |
4:55 |
9:51 |
167 158-172 |
2/13 |
3.00 |
30:21 |
5:07 |
10:13 |
163 120-174 |
5/6 |
3.50 |
34:46 |
4:25 |
8:50 |
172 162-176 |
2/15 |
4.00 |
40:14 |
5:29 |
10:57 |
166 124-178 |
10/4 |
4.50 |
45:50 |
5:36 |
11:12 |
167 128-178 |
1/9 |
5.00 |
50:59 |
5:09 |
10:18 |
174 168-178 |
18/7 |
5.50 |
56:12 |
5:12 +10
|
10:25 |
165 124-176 |
4/13 |
6.00 |
1:00:49 |
4:37 |
9:14 |
170 166-174 |
4/5 |
6.50 |
1:05:51 |
5:02 |
10:04 |
164 120-176 |
5/4 |
7.00 |
1:10:31 |
4:41 |
9:21 |
171 168-174 |
7/6 |
7.50 |
1:15:58 |
5:26 |
10:52 |
163 124-176 |
7/7 |
8.00 |
1:21:16 |
5:18 |
10:36 |
165 80-174 |
19/4 |
8.50 |
1:26:02 |
4:47 |
9:33 |
170 164-180 |
3/13 |
9.00 |
1:31:10 |
5:08 |
10:16 |
163 120-176 |
10/5 |
9.01 |
1:31:15 |
5 |
9:08 |
176 176-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.2 |
169 |
8.4 |
1:22:21 |
9:46 |
Walk |
9.8 |
125 |
0.6 |
8:54 |
15:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
42.84% |
More |
800m |
4:23 |
8:49 |
46.16% |
More |
1km |
5:36 |
9:01 |
46.97% |
More |
Mile |
9:31 |
9:31 |
46.97% |
More |
5k |
30:39 |
9:52 |
49.65% |
More |
5 miles |
50:06 |
10:01 |
49.54% |
More |
10k |
1:02:27 |
10:03 |
49.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
50.39 |
5km |
29:28 |
9:29 |
51.63 |
5M |
48:47 |
9:45 |
50.88 |
10km |
1:01:26 |
9:53 |
50.49 |
10M |
1:41:44 |
10:10 |
50.45 |
Half |
2:15:26 |
10:20 |
49.78 |
20M |
3:32:05 |
10:36 |
50.37 |
Mara |
4:42:23 |
10:47 |
50.45 |
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Well done