Fri 12th Apr 2024 at 9:57am by Fenland Flier

Run > General
  • windy
  • Time
    1:07:41
  • Miles
    7.78
  • Min/mi
    8:42
  • Pacing
    91.8%
  • WAVA
    59.81
  • Stride(cm)
    107
  • Cals
    603
  • Watts
    203
  • Cadence
    174
  • BPM
    146
  • %MHR
    74.7
  • B/mi
    1274
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

7 comments
Late out the door again and then stopped to speak to Pete for a few minutes.

I had thought of the virtual mile, then a 5k attempt and due to a road closure on my tempo route I changed back to the virtual mile.
Mile 3 a poor attempt with 0.8m into a head/cross wind and 0.2m with a back wind 'sprint'. I used mile 4 as a recovery before upping the pace to try and get 8 miles done.

1) 1mi - 9:22(9:22/mi) 139/155bpm [1301b/mi] 75cal 189/W 6.41/7.38mph
2) 1mi - 9:23(9:23/mi) 135/145bpm [1267b/mi] 75cal 189/W 6.39/6.66mph
3) 1mi - 7:11(7:11/mi) 157/170bpm [1127b/mi] 78cal 241/W 8.35/9.48mph
4) 1mi - 9:07(9:07/mi) 147/175bpm [1340b/mi] 76cal 195/W 6.58/9.56mph
5) 1mi - 8:48(8:48/mi) 148/155bpm [1302b/mi] 77cal 201/W 6.82/7.19mph
6) 1mi - 8:41(8:41/mi) 148/152bpm [1286b/mi] 78cal 202/W 6.9/7.22mph
7) 1mi - 8:33(8:33/mi) 150/153bpm [1282b/mi] 80cal 207/W 7.01/7.22mph
8) 0.78mi - 6:36(8:26/mi) 152/156bpm [1281b/mi] 64cal 208/W 7.12/7.38mph
9:22 9:23 7:11 9:07 8:48 8:41 8:33 6:36
Ness
Well done! Great pace! :)
Seratonin
Nice 🙂
Flatlander
April Virtual Mile in mile 3? :-)
geordiegirl
Nice one
Fenland Flier
Thanks all, it was an attempt Flatlander, disappointing but unless I get a chance next week that'll be it.
Mark J 🇳🇿
Noice.
Fenland Flier
Thanks Mark.

Pace

3% 82% 11% 2% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.25 2:16 2:16 9:06 125 98-143 1137 172 170-174 199 191-246 3/1
0.50 4:39 2:22 9:29 146 142-150 1385 171 170-172 190 182-204 0/0
0.75 7:00 2:21 9:24 145 137-155 1362 169 84-174 188 185-204 1/1
1.00 9:21 2:22 9:27 140 136-147 1323 170 168-172 187 183-197 1/1
1.25 11:43 2:22 9:27 141 139-145 1333 171 170-172 187 183-193 1/1
1.50 14:01 2:17 9:10 133 126-144 1219 171 170-172 191 183-205 1/1
1.75 16:22 2:21 9:26 131 127-134 1235 171 170-174 189 185-199 0/0
2.00 18:45 2:22 9:30 132 129-136 1254 171 170-172 186 183-195 2/1
2.25 20:36 1:51 7:25 147 133-155 1090 182 172-186 223 186-246 1/2
2.50 22:27 1:51 7:25 156 152-161 1157 184 182-186 239 221-265 2/2
2.75 24:17 1:50 7:18 161 157-168 1176 184 180-188 244 228-259 1/0
3.00 25:55 1:39 6:34 165 159-170 1084 190 184-194 258 241-279 1/2
3.25 28:15 2:20 9:19 159 147-175 1481 171 168-192 196 185-281 1/1
3.50 30:30 2:16 9:02 144 141-149 1302 171 166-172 193 182-199 1/1
3.75 32:44 2:14 8:56 140 131-146 1250 171 170-174 197 192-201 0/0
4.00 35:02 2:18 9:11 143 141-147 1313 171 168-172 193 188-197 0/1
4.25 37:10 2:08 8:33 148 146-151 1266 173 170-176 203 191-214 2/1
4.50 39:22 2:11 8:45 150 146-155 1313 174 172-176 203 199-214 1/1
4.75 41:33 2:11 8:44 149 147-152 1302 174 172-176 202 197-218 1/0
5.00 43:50 2:17 9:08 146 141-151 1334 172 170-174 194 190-200 0/0
5.25 46:01 2:11 8:44 148 140-152 1292 173 170-174 199 189-212 2/1
5.50 48:15 2:14 8:57 148 145-151 1325 173 172-176 197 189-201 0/1
5.75 50:21 2:06 8:25 149 147-151 1253 175 172-178 207 200-212 0/1
6.00 52:31 2:10 8:40 148 146-149 1284 174 172-176 205 201-215 1/0
6.25 54:37 2:06 8:23 148 142-152 1241 174 172-176 208 203-222 1/0
6.50 56:45 2:08 8:32 150 148-152 1281 174 172-176 208 204-219 1/1
6.75 58:54 2:09 8:35 150 147-153 1288 174 174-176 207 200-220 1/1
7.00 1:01:04 2:10 8:40 152 148-153 1318 174 172-176 203 198-215 0/0
7.25 1:03:09 2:05 8:21 153 150-154 1276 173 172-174 208 200-218 0/0
7.50 1:05:16 2:07 8:28 150 148-154 1269 173 172-174 207 195-217 0/1
7.75 1:07:24 2:08 8:32 154 151-156 1314 173 172-174 208 206-217 1/0
7.78 1:07:41 17 8:21 154 153-155 1287 174 174-174 207 206-209 0/0

Heart

146/175max
  • Show Beats/Mile

Elevation

Asc 4m, Range 4m, Flat prediction 1:07:41
Elevation Graph
No climbs of at least 10 metres detected.

Power

203W (281 max)
Power Graph
Power Bands

Cadence

174 (194 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 173 7.8 1:07:38 8:42
Walk 0.0 85 0 2 8:56
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:31 53.66% More
800m 3:26 6:54 60.38% More
1km 4:23 7:04 61.49% More
Mile 7:09 7:09 64.06% More
5k 26:02 8:23 59.94% More
5 miles 42:19 8:28 60.22% More
10k 53:01 8:32 60.11% More

Predictions

Dist Time Per Mile WAVA
1M 7:30 7:30 61.06
5km 25:17 8:08 61.71
5M 42:07 8:25 60.50
10km 53:11 8:34 59.91
10M 1:28:36 8:52 59.54
Half 1:58:22 9:02 58.56
20M 3:06:22 9:19 58.93
Mara 4:09:00 9:30 58.82
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