Wed 27th Nov 2019 at 12:00pm by HappyG(rrr)
Run > General
-
Time
48:55
-
Miles
5.34
-
Min/mi
9:10
-
Pacing
85.6%
-
WAVA
52.01
-
Stride(cm)
103
-
Cals
613
-
Cadence
170
-
BPM
146
-
%MHR
75.7
-
B/mi
1339
-
Asc(m)
78
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
Well that was interesting! It will be a double run day. Was only going to do 4 lunch and thought would try and find a different way back not on canal. A bit of wandering around, always interesting! And I'm back on top in my WSW match. Legs a bit heavy after last night's intervals, but going very easy so hopefully all will be OK.
G
Split Summary
===
1) 1m - 8:58(8:58/m) 137/153bpm 108cal 6.69/9.12mph
2) 1m - 8:34(8:34/m) 146/155bpm 110cal 7.01/7.43mph
3) 1m - 9:29(9:29/m) 150/160bpm 123cal 6.33/7.41mph
4) 1m - 9:06(9:06/m) 148/159bpm 115cal 6.6/7.93mph
5) 1m - 9:30(9:30/m) 146/158bpm 113cal 6.32/8.39mph
6) 0.34m - 3:19(9:50/m) 154/159bpm 44cal 6.11/7.72mph
8:58 8:34 9:29 9:06 9:30 3:19
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:21 |
2:21 |
9:26 |
126 98-142 |
1188 |
172 164-186 |
0/7 |
0.50 |
4:35 |
2:14 |
8:55 |
136 128-144 |
1212 |
169 164-174 |
4/1 |
0.75 |
6:47 |
2:12 |
8:47 |
144 133-153 |
1264 |
171 166-176 |
5/0 |
1.00 |
8:59 |
2:12 |
8:48 |
145 139-149 |
1276 |
171 168-176 |
0/7 |
1.25 |
11:10 |
2:11 |
8:44 |
140 133-148 |
1223 |
170 166-178 |
3/3 |
1.50 |
13:20 |
2:10 |
8:41 |
143 136-149 |
1242 |
171 166-174 |
2/4 |
1.75 |
15:29 |
2:09 |
8:35 |
148 143-151 |
1271 |
170 166-176 |
4/2 |
2.00 |
17:33 |
2:04 |
8:15 |
152 147-155 |
1254 |
171 168-176 |
1/2 |
2.25 |
19:47 |
2:14 |
8:56 |
154 139-160 |
1377 |
170 162-178 |
1/10 |
2.50 |
22:07 |
2:21 |
9:23 |
145 139-151 |
1362 |
173 164-194 |
3/3 |
2.75 |
24:22 |
2:15 |
8:59 |
150 144-156 |
1349 |
169 164-174 |
5/2 |
3.00 |
27:01 |
2:39 |
10:37 |
150 141-157 |
1591 |
168 156-176 |
5/3 |
3.25 |
29:26 |
2:25 |
9:39 |
149 142-159 |
1438 |
168 152-176 |
2/4 |
3.50 |
31:39 |
2:12 |
8:49 |
151 139-157 |
1331 |
170 164-176 |
4/4 |
3.75 |
33:44 |
2:06 |
8:23 |
152 149-155 |
1275 |
170 166-176 |
4/1 |
4.00 |
36:07 |
2:22 |
9:29 |
143 137-151 |
1356 |
167 162-182 |
1/5 |
4.25 |
38:25 |
2:19 |
9:15 |
145 139-152 |
1342 |
168 164-178 |
1/6 |
4.50 |
41:10 |
2:45 |
10:59 |
147 139-154 |
1614 |
165 84-178 |
13/0 |
4.75 |
43:37 |
2:27 |
9:47 |
149 134-158 |
1458 |
165 102-176 |
3/8 |
5.00 |
45:36 |
1:59 |
7:58 |
146 134-154 |
1162 |
174 168-188 |
1/4 |
5.25 |
47:50 |
2:14 |
8:56 |
154 149-159 |
1375 |
171 166-176 |
6/0 |
5.34 |
48:55 |
1:05 |
12:32 |
154 152-157 |
1930 |
170 162-182 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
170 |
5.3 |
48:07 |
9:02 |
Walk |
0.6 |
106 |
0 |
16 |
21:24 |
Still |
1.1 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:49 |
42.45% |
More |
800m |
4:02 |
8:06 |
48.14% |
More |
1km |
5:12 |
8:22 |
48.59% |
More |
Mile |
8:34 |
8:34 |
50.15% |
More |
5k |
27:43 |
8:55 |
52.71% |
More |
5 miles |
45:13 |
9:03 |
52.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
58.54 |
5km |
26:29 |
8:31 |
55.16 |
5M |
45:24 |
9:05 |
52.40 |
10km |
58:05 |
9:21 |
51.15 |
10M |
1:39:34 |
9:57 |
49.32 |
Half |
2:15:12 |
10:19 |
47.69 |
20M |
3:38:21 |
10:55 |
46.79 |
Mara |
4:56:29 |
11:19 |
45.95 |
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Well done