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.
|
0.11 |
1:00 |
1:00 |
8:51 |
129 111-147 |
1141 |
169 166-170 |
3/1 |
0.16 |
2:00 |
1:00 +26
|
21:43 |
148 143-152 |
3213 |
167 162-170 |
2/0 |
0.27 |
3:00 |
1:00 |
9:21 |
142 139-144 |
1329 |
166 164-168 |
1/1 |
0.38 |
4:00 |
1:00 |
8:42 |
146 144-149 |
1271 |
167 164-170 |
3/3 |
0.50 |
5:00 |
1:00 |
8:41 |
149 146-151 |
1295 |
163 160-168 |
0/7 |
0.61 |
6:00 |
1:00 |
8:49 |
148 146-149 |
1305 |
163 162-166 |
4/1 |
0.66 |
7:00 |
1:00 +26
|
20:25 |
144 140-149 |
2940 |
163 162-164 |
1/1 |
0.73 |
8:00 |
1:00 +59
|
14:29 |
141 121-145 |
2041 |
158 98-166 |
1/2 |
0.76 |
9:00 |
1:00 |
30:17 |
123 120-130 |
3726 |
144 98-168 |
0/1 |
0.82 |
10:00 |
1:00 +47
|
18:01 |
137 131-141 |
2468 |
160 94-170 |
2/0 |
0.88 |
11:00 |
1:00 |
15:16 |
133 130-137 |
2031 |
167 166-170 |
3/0 |
1.00 |
12:00 |
1:00 |
8:21 |
146 139-149 |
1219 |
164 156-168 |
0/6 |
1.10 |
13:00 |
1:00 +15
|
9:52 |
150 145-156 |
1479 |
166 160-170 |
2/3 |
1.20 |
14:00 |
1:00 |
10:36 |
148 146-151 |
1569 |
168 166-170 |
0/2 |
1.31 |
15:00 |
1:00 |
9:06 |
148 147-151 |
1348 |
168 166-168 |
1/3 |
1.37 |
16:00 |
1:00 +26
|
16:53 |
149 141-151 |
2516 |
162 124-168 |
2/1 |
1.47 |
17:00 |
1:00 +1
|
9:55 |
144 141-147 |
1429 |
159 104-168 |
3/1 |
1.48 |
18:00 |
1:00 |
1:11:32 |
136 128-143 |
9728 |
195 102-232 |
0/0 |
1.59 |
19:00 |
1:00 |
9:10 |
137 124-147 |
1256 |
167 162-170 |
4/1 |
1.66 |
20:00 |
1:00 +16
|
14:51 |
150 146-152 |
2227 |
162 110-170 |
3/0 |
1.77 |
21:00 |
1:00 |
8:42 |
149 145-150 |
1297 |
167 164-168 |
2/1 |
1.86 |
22:00 |
1:00 +18
|
11:40 |
152 148-153 |
1772 |
167 164-170 |
3/1 |
1.95 |
23:00 |
1:00 |
10:57 |
147 144-150 |
1608 |
166 162-168 |
0/2 |
2.01 |
24:00 |
1:00 +39
|
15:43 |
149 143-151 |
2343 |
164 162-166 |
1/2 |
2.10 |
25:00 |
1:00 |
11:11 |
144 140-146 |
1610 |
166 160-168 |
1/2 |
2.15 |
26:00 |
1:00 +31
|
23:01 |
145 139-148 |
3337 |
165 164-166 |
0/0 |
2.26 |
27:00 |
1:00 |
8:25 |
144 139-149 |
1213 |
165 160-168 |
2/1 |
2.37 |
28:00 |
1:00 |
9:04 |
150 149-151 |
1360 |
163 158-168 |
2/3 |
2.44 |
29:00 |
1:00 +24
|
14:47 |
151 146-153 |
2233 |
156 94-164 |
0/1 |
2.52 |
30:00 |
1:00 +26
|
12:20 |
148 145-150 |
1825 |
164 162-164 |
1/1 |
2.61 |
31:00 |
1:00 |
11:26 |
145 142-149 |
1657 |
164 162-168 |
1/1 |
2.72 |
32:00 |
1:00 |
9:11 |
149 148-151 |
1367 |
162 160-164 |
0/6 |
2.80 |
33:00 |
1:00 +12
|
12:17 |
147 143-149 |
1807 |
157 112-164 |
1/1 |
2.91 |
34:00 |
1:00 |
9:26 |
150 147-152 |
1416 |
163 162-164 |
0/1 |
3.00 |
35:00 |
1:00 |
10:45 |
149 146-150 |
1601 |
162 162-164 |
2/1 |
3.03 |
35:19 |
19 |
12:15 |
150 150-151 |
1837 |
151 116-164 |
0/1 |
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.