Thu 14th Jan 2021 at 9:00am by 3M
Run > Medium Long Run
- snow
- v cold
-
Time
29:14
-
Miles
3.03
-
Min/mi
9:39
-
Pacing
63%
-
WAVA
52.48
-
Stride(cm)
102
-
Cals
427
-
Cadence
163
-
BPM
145
-
%MHR
91.5
-
B/mi
1394
-
Asc(m)
60
-
Hillscore
1
-
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
-
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 |
2:51 |
2:51 +26
|
11:23 |
136 111-152 |
1549 |
168 162-170 |
7/2 |
0.50 |
5:02 |
2:11 |
8:44 |
148 143-151 |
1293 |
165 160-170 |
4/10 |
0.75 |
8:53 |
3:51 +1:25
|
15:24 |
140 120-149 |
2155 |
156 98-166 |
6/4 |
1.00 |
12:01 |
3:08 +47
|
12:33 |
139 127-149 |
1744 |
164 94-170 |
6/7 |
1.25 |
14:31 |
2:30 +15
|
10:01 |
149 145-156 |
1492 |
167 160-170 |
3/6 |
1.50 |
18:13 |
3:41 +27
|
14:45 |
143 124-151 |
2110 |
166 102-232 |
7/5 |
1.75 |
20:53 |
2:40 +16
|
10:41 |
146 129-152 |
1559 |
165 110-170 |
8/1 |
2.00 |
23:27 |
2:34 +18
|
10:17 |
149 144-153 |
1532 |
166 162-170 |
6/4 |
2.25 |
26:53 |
3:26 +1:10
|
13:44 |
144 139-151 |
1978 |
165 160-168 |
3/4 |
2.50 |
29:34 |
2:41 +24
|
10:45 |
150 146-153 |
1613 |
161 94-168 |
5/5 |
2.75 |
32:33 |
2:59 +38
|
11:57 |
147 142-151 |
1756 |
161 112-168 |
2/9 |
3.00 |
35:01 |
2:27 |
9:50 |
149 144-152 |
1464 |
162 162-164 |
4/3 |
3.03 |
35:19 |
18 |
11:35 |
150 150-151 |
1738 |
151 116-164 |
0/1 |
Cadence
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
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
40.66% |
More |
800m |
4:37 |
9:18 |
45.17% |
More |
1km |
6:08 |
9:52 |
44.35% |
More |
Mile |
10:53 |
10:53 |
42.43% |
More |
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
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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.