Thu 14th Jan 2021 at 9:00am by 3M
Run > Medium Long Run
- snow
- v cold
- Follow User
- 0 👍
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Time
29:14
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Miles 3.03
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Min/mi 9:39
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Pacing
63%
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WAVA
52.48
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Stride(cm)
102
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Cals
427
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Cadence
163
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BPM
145
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%MHR
91.5
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B/mi 1394
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Asc(m)
60
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Hillscore
1
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Surface
Road
Notes & Comments
1 comments
Part 2. Fingers beginning to hurt now...
Snow turned to sleet....wet gloves!
Split Summary
===
1) 1m - 9:25(9:25/m) 142/152bpm 132cal 6.38/6.97mph
2) 1m - 10:11(10:11/m) 146/156bpm 150cal 5.89/7.01mph
3) 1m - 9:21(9:21/m) 147/153bpm 141cal 6.41/6.89mph
4) 0.03m - 17(11:09/m) 151/151bpm 4cal 5.38/6.35mph
Snow turned to sleet....wet gloves!
Split Summary
===
1) 1m - 9:25(9:25/m) 142/152bpm 132cal 6.38/6.97mph
2) 1m - 10:11(10:11/m) 146/156bpm 150cal 5.89/7.01mph
3) 1m - 9:21(9:21/m) 147/153bpm 141cal 6.41/6.89mph
4) 0.03m - 17(11:09/m) 151/151bpm 4cal 5.38/6.35mph
9:25 10:11 9:21 17
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:35 | 122 111-137 | 1170 | 169 166-170 | 2/0 |
0.13 | 1:11 | 35 | 9:24 | 144 140-148 | 1355 | 168 162-170 | 2/1 |
0.19 | 2:13 | 1:01 +26 | 16:24 | 145 139-152 | 2378 | 168 166-170 | 2/0 |
0.25 | 2:51 | 38 | 10:12 | 143 142-144 | 1459 | 167 166-168 | 0/0 |
0.31 | 3:23 | 32 | 8:31 | 144 143-146 | 1226 | 165 164-168 | 0/3 |
0.38 | 3:57 | 34 | 9:02 | 147 145-149 | 1328 | 168 166-170 | 3/0 |
0.44 | 4:28 | 31 | 8:19 | 151 150-151 | 1256 | 164 162-168 | 0/3 |
0.50 | 5:02 | 34 | 9:02 | 148 146-150 | 1336 | 163 160-166 | 0/4 |
0.56 | 5:36 | 34 | 8:59 | 147 146-149 | 1321 | 163 162-164 | 1/0 |
0.63 | 6:13 | 38 | 10:05 | 149 148-149 | 1502 | 163 162-164 | 3/1 |
0.69 | 7:14 | 1:00 +26 | 16:04 | 142 140-144 | 2282 | 164 162-164 | 0/1 |
0.75 | 8:51 | 1:37 +59 | 25:54 | 130 120-145 | 3367 | 144 98-166 | 1/1 |
0.81 | 9:31 | 40 | 10:45 | 136 127-141 | 1462 | 168 164-170 | 1/1 |
0.88 | 10:53 | 1:22 +47 | 21:44 | 134 130-141 | 2913 | 160 94-170 | 3/0 |
0.94 | 11:29 | 36 | 9:38 | 145 139-147 | 1396 | 165 162-168 | 0/2 |
1.00 | 12:01 | 33 | 8:43 | 147 142-149 | 1283 | 163 156-168 | 0/3 |
1.06 | 12:35 | 33 | 8:56 | 147 145-149 | 1313 | 167 166-170 | 1/2 |
1.13 | 13:25 | 50 +15 | 13:17 | 152 148-156 | 2019 | 166 160-170 | 1/1 |
1.19 | 13:57 | 32 | 8:39 | 147 146-148 | 1272 | 168 166-170 | 0/2 |
1.25 | 14:31 | 34 | 9:10 | 148 147-149 | 1356 | 168 166-168 | 1/0 |
1.31 | 15:04 | 33 | 8:41 | 149 146-151 | 1295 | 168 166-168 | 1/3 |
1.38 | 16:06 | 1:02 +26 | 16:30 | 148 141-151 | 2442 | 156 124-168 | 1/2 |
1.44 | 16:43 | 37 | 9:56 | 143 142-146 | 1421 | 167 166-168 | 1/0 |
1.50 | 18:11 | 1:28 +1 | 23:26 | 137 124-147 | 3211 | 170 102-232 | 2/0 |
1.56 | 18:47 | 36 | 9:30 | 138 129-146 | 1311 | 167 164-170 | 2/0 |
1.63 | 19:22 | 36 | 9:29 | 149 146-152 | 1412 | 170 170-170 | 3/0 |
1.69 | 20:16 | 54 +16 | 14:16 | 149 145-152 | 2127 | 160 110-170 | 1/0 |
1.75 | 20:53 | 37 | 9:57 | 149 148-150 | 1481 | 167 164-168 | 1/1 |
1.81 | 21:28 | 34 | 9:12 | 151 150-152 | 1388 | 167 164-168 | 1/1 |
1.88 | 22:21 | 53 +18 | 14:14 | 150 144-153 | 2134 | 166 162-170 | 3/0 |
1.94 | 22:54 | 33 | 8:47 | 148 144-150 | 1301 | 167 164-168 | 0/1 |
2.00 | 23:27 | 33 | 8:51 | 150 149-151 | 1328 | 164 162-166 | 1/2 |
2.06 | 24:35 | 1:08 +39 | 18:03 | 144 140-151 | 2598 | 166 160-168 | 1/1 |
2.13 | 25:15 | 40 | 10:45 | 145 144-146 | 1558 | 165 164-166 | 0/1 |
2.19 | 26:20 | 1:05 +31 | 17:25 | 143 139-148 | 2490 | 165 164-166 | 0/1 |
2.25 | 26:53 | 33 | 8:49 | 145 140-148 | 1278 | 165 160-168 | 1/0 |
2.31 | 27:28 | 34 | 9:11 | 149 146-151 | 1367 | 164 162-168 | 1/2 |
2.38 | 28:02 | 34 | 9:10 | 150 149-151 | 1376 | 163 158-168 | 1/2 |
2.44 | 29:00 | 57 +24 | 15:19 | 151 146-153 | 2314 | 156 94-164 | 0/1 |
2.50 | 29:35 | 35 | 9:26 | 148 147-149 | 1396 | 164 162-164 | 2/0 |
2.56 | 30:34 | 59 +26 | 15:36 | 145 142-150 | 2263 | 165 162-168 | 1/0 |
2.63 | 31:10 | 36 | 9:44 | 148 146-149 | 1440 | 162 160-164 | 1/2 |
2.69 | 31:43 | 33 | 8:41 | 149 148-151 | 1293 | 163 162-164 | 0/3 |
2.75 | 32:33 | 51 +12 | 13:31 | 148 143-150 | 2000 | 156 112-164 | 0/3 |
2.81 | 33:08 | 35 | 9:21 | 147 144-148 | 1373 | 162 162-162 | 1/0 |
2.88 | 33:42 | 34 | 9:02 | 150 149-152 | 1356 | 163 162-164 | 0/1 |
2.94 | 34:25 | 43 | 11:21 | 149 146-152 | 1691 | 162 162-164 | 1/1 |
3.00 | 35:01 | 36 | 9:38 | 150 149-150 | 1446 | 162 162-164 | 1/1 |
3.03 | 35:19 | 18 | 11:35 | 150 150-151 | 1738 | 151 116-164 | 0/1 |
Heart
145/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 60m,
Range 14m, Flat prediction 27:23
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
13 1.7% | 12:53 |
See your biggest climbs |
Cadence
163 (232 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.7 | 165 | 3 | 28:39 | 10:36 |
Walk | 8.3 | 104 | 0 | 3:11 | 2:15:27 |
Still | 0.7 | - | - | 17 | - |
Pause | 8.3 | - | - | 3:12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:02 | 9:02 | 51.13 |
5km | 30:01 | 9:40 | 52.42 |
5M | 49:43 | 9:57 | 51.71 |
10km | 1:02:35 | 10:04 | 51.37 |
10M | 1:43:39 | 10:22 | 51.36 |
Half | 2:18:00 | 10:32 | 50.70 |
20M | 3:36:06 | 10:48 | 51.31 |
Mara | 4:47:42 | 10:59 | 51.39 |
Three Things You Saw Today
1 Snow
2 River
3 Wetness
2 River
3 Wetness
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I do think you're mad, looking ahead made me do my longer run yesterday although I appreciate you would have been working.
A recovery run for me today but I can easily skip that because it's basically miles in legs.