Fri 19th Apr 2024 at 10:12am by Jaks
Run > Run-Walk
- breezy
- warm
-
Time
1:18:39
-
Miles
6.01
-
Min/mi
13:05
-
Pacing
21.4%
-
WAVA
49.82
-
Stride(cm)
81
-
Cals
719
-
Cadence
152
-
BPM
122
-
%MHR
69.7
-
B/mi
1596
-
Asc(m)
213
-
Hillscore
20
-
Surface
Mixed
Notes & Comments
4 comments
That’s the weekend runs completed 😁
My legs were very tired when I set off, my calves were tight and trying to run up even a small incline made my shins hurt so a lot of walking on every incline. Downhills were ok though 😁 the calves had loosened off by then.
1) 1mi - 12:20(12:20/mi) 112/124bpm [1381b/mi] 109cal
2) 1mi - 13:08(13:08/mi) 118/127bpm [1549b/mi] 130cal
3) 1mi - 16:35(16:35/mi) 117/136bpm [1940b/mi] 149cal
4) 1mi - 15:16(15:16/mi) 132/143bpm [2014b/mi] 138cal
5) 1mi - 10:45(10:45/mi) 125/134bpm [1344b/mi] 97cal
6) 1mi - 10:29(10:29/mi) 131/141bpm [1374b/mi] 95cal
7) 0.01mi - 6(7:28/mi) 129/129bpm [963b/mi] 1cal
12:20 13:08 16:35 15:16 10:45 10:29 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:19 |
3:19 |
13:14 |
110 68-121 |
1456 |
165 126-174 |
10/4 |
0.50 |
13:00 |
9:42 +6:48
|
38:47 |
104 68-116 |
4034 |
168 134-174 |
6/7 |
0.75 |
15:53 |
2:52 |
11:29 |
112 106-122 |
1286 |
171 168-174 |
2/11 |
1.00 |
19:07 |
3:14 |
12:56 |
119 111-124 |
1540 |
164 126-174 |
9/1 |
1.25 |
22:24 |
3:17 |
13:09 |
117 112-124 |
1538 |
156 124-172 |
12/2 |
1.50 |
25:36 |
3:12 |
12:48 |
118 112-126 |
1510 |
159 124-172 |
8/1 |
1.75 |
28:56 |
3:20 |
13:22 |
117 110-124 |
1563 |
158 130-172 |
11/0 |
2.00 |
32:14 |
3:18 |
13:13 |
121 113-127 |
1599 |
156 84-172 |
9/1 |
2.25 |
35:39 |
3:24 |
13:36 |
119 111-126 |
1619 |
151 84-174 |
11/0 |
2.50 |
40:31 |
4:53 |
19:31 |
115 102-131 |
2245 |
124 80-172 |
16/0 |
2.75 |
44:36 |
4:05 |
16:19 |
113 107-124 |
1844 |
126 122-132 |
16/0 |
3.00 |
48:50 |
4:13 |
16:54 |
122 107-136 |
2061 |
123 112-128 |
18/0 |
3.25 |
52:59 |
4:09 |
16:36 |
134 129-143 |
2225 |
124 112-130 |
22/0 |
3.50 |
56:59 |
4:01 |
16:03 |
128 116-137 |
2055 |
131 116-172 |
20/0 |
3.75 |
1:01:09 |
4:09 |
16:37 |
136 133-142 |
2260 |
126 120-132 |
15/1 |
4.00 |
1:06:35 |
5:26 +2:31
|
21:45 |
127 103-140 |
2762 |
162 128-174 |
25/0 |
4.25 |
1:09:14 |
2:39 |
10:36 |
125 119-128 |
1326 |
174 172-176 |
11/4 |
4.50 |
1:11:49 |
2:35 |
10:20 |
126 124-128 |
1302 |
171 82-174 |
0/20 |
4.75 |
1:15:52 |
4:03 +1:29
|
16:13 |
122 97-133 |
1978 |
176 172-182 |
0/12 |
5.00 |
1:18:50 |
2:57 |
11:50 |
128 120-134 |
1514 |
171 164-174 |
1/9 |
5.25 |
1:21:28 |
2:39 |
10:34 |
131 126-138 |
1384 |
171 168-172 |
1/13 |
5.50 |
1:24:11 |
2:43 |
10:52 |
132 130-140 |
1435 |
169 162-174 |
0/22 |
5.75 |
1:26:49 |
2:38 |
10:32 |
130 127-139 |
1369 |
171 166-174 |
0/24 |
6.00 |
1:29:19 |
2:30 |
9:59 |
131 129-133 |
1308 |
173 168-176 |
0/35 |
6.01 |
1:29:26 |
7 |
8:22 |
129 129-129 |
1078 |
176 176-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.4 |
170 |
4.1 |
41:43 |
12:47 |
Walk |
36.8 |
124 |
1.9 |
36:54 |
19:20 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
10.8 |
- |
- |
10:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:52 |
45.26% |
More |
800m |
5:04 |
10:12 |
53.01% |
More |
1km |
6:26 |
10:21 |
53.65% |
More |
Mile |
10:27 |
10:27 |
53.96% |
More |
5k |
42:11 |
13:35 |
46.70% |
More |
5 miles |
1:10:08 |
14:02 |
46.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:45 |
11:45 |
47.98 |
5km |
39:05 |
12:35 |
50.40 |
5M |
1:04:43 |
12:57 |
49.91 |
10km |
1:21:29 |
13:07 |
49.75 |
10M |
2:14:55 |
13:30 |
49.79 |
Half |
2:59:38 |
13:43 |
48.99 |
20M |
4:41:19 |
14:04 |
49.60 |
Mara |
6:14:32 |
14:18 |
49.59 |
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Nice one. Well done 👏
Well done hope the legs ease soon.
Thanks Ness
Thanks GG, I’ve just done some stretches hoping they will help.