Mon 13th May 2024 at 4:41am by MrMo
Run > General
-
Time
59:53
-
Miles
6.00
-
Min/mi
9:59
-
Pacing
64.6%
-
WAVA
47.90
-
Stride(cm)
95
-
Cals
644
-
Cadence
170
-
BPM
148
-
%MHR
76.9
-
B/mi
1481
-
Asc(m)
28
-
Surface
Road
Notes & Comments
Hardly slept last night due to the heat and noisy neighbours. Felt groggy but this was not a bad run given it had only just gone 4.30am.
Trying to work out if my favourite red Ghosts have had it or not. If they give me ankle pain, they are getting retired. That all said, my left ankle went ping just after 1 mile when I hit the tow path. Not sure if that was the shoes or a coincidence.
1) 1mi - 10:11(10:11/mi) 127/142bpm [1293b/mi] 103cal
2) 1mi - 10:19(10:19/mi) 139/155bpm [1433b/mi] 107cal
3) 1mi - 10:25(10:25/mi) 152/163bpm [1583b/mi] 107cal
4) 1mi - 9:50(9:50/mi) 157/166bpm [1543b/mi] 108cal
5) 1mi - 10:02(10:02/mi) 158/171bpm [1585b/mi] 109cal
6) 1mi - 9:05(9:05/mi) 165/174bpm [1498b/mi] 110cal
7) 0mi - 2(6:35/mi) 170/170bpm [1120b/mi]
10:11 10:19 10:25 9:50 10:02 9:05 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:39 |
2:39 +2
|
10:35 |
117 82-127 |
1239 |
167 164-170 |
1/2 |
0.50 |
5:17 |
2:39 |
10:34 |
124 115-132 |
1311 |
169 164-172 |
1/1 |
0.75 |
7:34 |
2:17 |
9:08 |
127 118-133 |
1160 |
170 168-174 |
2/3 |
1.00 |
10:12 |
2:38 |
10:31 |
136 131-141 |
1430 |
170 168-172 |
1/4 |
1.25 |
12:50 |
2:38 |
10:30 |
135 131-140 |
1418 |
170 168-172 |
2/3 |
1.50 |
17:44 |
4:54 +2:21
|
19:36 |
129 110-138 |
2529 |
171 166-174 |
1/3 |
1.75 |
20:20 |
2:36 |
10:25 |
145 133-154 |
1511 |
171 168-174 |
3/4 |
2.00 |
22:52 |
2:32 |
10:07 |
149 146-154 |
1507 |
171 168-174 |
1/2 |
2.25 |
25:28 |
2:36 |
10:24 |
150 144-154 |
1559 |
171 168-174 |
2/2 |
2.50 |
28:04 |
2:36 |
10:24 |
147 139-153 |
1529 |
170 166-172 |
3/1 |
2.75 |
30:50 |
2:47 |
11:07 |
154 147-159 |
1711 |
171 164-174 |
1/6 |
3.00 |
33:17 |
2:27 |
9:46 |
157 152-163 |
1534 |
171 168-174 |
3/2 |
3.25 |
35:48 |
2:31 |
10:06 |
155 148-159 |
1565 |
171 166-174 |
2/3 |
3.50 |
38:18 |
2:30 |
10:00 |
152 145-162 |
1521 |
171 168-174 |
3/2 |
3.75 |
40:47 |
2:28 |
9:53 |
158 155-162 |
1562 |
171 168-174 |
2/3 |
4.00 |
43:07 |
2:20 |
9:21 |
161 155-166 |
1505 |
171 168-172 |
2/2 |
4.25 |
45:43 |
2:37 |
10:26 |
154 146-161 |
1607 |
170 164-174 |
3/2 |
4.50 |
48:10 |
2:26 |
9:46 |
153 147-157 |
1494 |
171 170-172 |
1/2 |
4.75 |
50:39 |
2:29 |
9:56 |
161 152-166 |
1599 |
171 166-176 |
2/3 |
5.00 |
53:06 |
2:27 |
9:48 |
163 154-171 |
1598 |
171 168-174 |
8/2 |
5.25 |
55:28 |
2:22 |
9:30 |
162 159-167 |
1538 |
170 168-172 |
4/4 |
5.50 |
57:52 |
2:23 |
9:33 |
163 157-173 |
1556 |
171 168-176 |
3/1 |
5.75 |
1:00:06 |
2:15 |
8:59 |
166 160-170 |
1491 |
171 168-172 |
4/1 |
6.00 |
1:02:13 |
2:07 |
8:28 |
169 165-172 |
1430 |
173 168-174 |
2/4 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.3 |
170 |
6 |
59:52 |
10:22 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
3.7 |
- |
- |
2:23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
39.69% |
More |
800m |
4:19 |
8:42 |
44.82% |
More |
1km |
5:30 |
8:51 |
45.98% |
More |
Mile |
9:02 |
9:02 |
47.56% |
More |
5k |
30:02 |
9:40 |
48.65% |
More |
5 miles |
52:01 |
10:24 |
45.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
49.63 |
5km |
29:25 |
9:28 |
49.66 |
5M |
49:11 |
9:50 |
48.37 |
10km |
1:02:11 |
10:00 |
47.78 |
10M |
1:43:58 |
10:24 |
47.23 |
Half |
2:19:10 |
10:37 |
46.33 |
20M |
3:39:48 |
10:59 |
46.49 |
Mara |
4:54:13 |
11:14 |
46.31 |
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