Mon 4th Jan 2021 at 6:00am by 3M
Run > General
-
Time
46:39
-
Miles
5.08
-
Min/mi
9:11
-
Pacing
69%
-
WAVA
56.05
-
Stride(cm)
106
-
Cals
656
-
Cadence
166
-
BPM
141
-
%MHR
89.1
-
B/mi
1292
-
Asc(m)
82
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 comments
Slow n steady stays upright!
Split Summary
===
1) 1m - 9:32(9:32/m) 133/143bpm 126cal 6.3/6.99mph
2) 1m - 9:02(9:02/m) 138/150bpm 125cal 6.65/6.89mph
3) 1m - 8:55(8:55/m) 146/150bpm 130cal 6.72/7.22mph
4) 1m - 9:04(9:04/m) 144/150bpm 132cal 6.62/7.26mph
5) 1m - 9:24(9:24/m) 144/156bpm 133cal 6.38/7.01mph
6) 0.08m - 43(8:50/m) 147/148bpm 10cal 6.79/6.41mph
9:32 9:02 8:55 9:04 9:24 43
-
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.
|
0.50 |
4:53 |
4:53 |
9:47 |
126 84-136 |
1232 |
166 162-168 |
13/6 |
1.00 |
9:31 |
4:38 |
9:15 |
139 136-143 |
1286 |
168 164-172 |
9/8 |
1.50 |
14:36 |
5:05 +34
|
10:10 |
135 124-142 |
1373 |
168 162-172 |
3/14 |
2.00 |
19:05 |
4:29 |
8:59 |
142 136-150 |
1275 |
168 164-174 |
13/7 |
2.50 |
24:08 |
5:02 +32
|
10:05 |
144 129-150 |
1451 |
168 164-174 |
7/5 |
3.00 |
28:35 |
4:27 |
8:54 |
147 144-148 |
1308 |
170 166-174 |
4/5 |
3.50 |
34:24 |
5:49 +1:22
|
11:38 |
143 137-150 |
1664 |
163 102-174 |
7/9 |
4.00 |
39:49 |
5:25 +50
|
10:51 |
146 138-149 |
1584 |
166 90-172 |
8/8 |
4.50 |
45:48 |
5:59 +1:19
|
11:58 |
144 132-156 |
1722 |
164 102-172 |
7/9 |
5.00 |
51:34 |
5:45 +1:01
|
11:31 |
144 127-149 |
1658 |
166 162-174 |
7/7 |
5.08 |
52:17 |
43 |
9:00 |
147 146-148 |
1324 |
166 162-168 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
167 |
5.1 |
46:18 |
9:34 |
Walk |
7.1 |
101 |
0 |
3:51 |
3:30:25 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
3.9 |
- |
- |
2:07 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
41.81% |
More |
800m |
4:19 |
8:41 |
48.37% |
More |
1km |
5:24 |
8:41 |
50.38% |
More |
Mile |
8:59 |
8:59 |
51.42% |
More |
5k |
30:06 |
9:41 |
52.26% |
More |
5 miles |
51:31 |
10:18 |
49.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
55.42 |
5km |
27:42 |
8:55 |
56.81 |
5M |
45:52 |
9:10 |
56.05 |
10km |
57:45 |
9:18 |
55.67 |
10M |
1:35:38 |
9:34 |
55.67 |
Half |
2:07:20 |
9:43 |
54.95 |
20M |
3:19:24 |
9:58 |
55.60 |
Mara |
4:25:29 |
10:08 |
55.69 |
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Not much too slower except the last mile, the first one is your usual warm up mile.
Yep. It's the footpaths nearest to home which are most treacherous! I used the road where it was safe, and tried to stick to grass verges and the sheltered bits of hedgerows where I could... but nonetheless there were some Bambi moments!
How are you feeling now?
Personally fine but my right knee and left heel aren't right so more time off running 😟