- windy
-
Time
45:45
-
Miles
6.02
-
Min/mi
7:36
-
Pacing
41.9%
-
WAVA
62.83
-
Stride(cm)
121
-
Cals
678
-
Cadence
175
-
BPM
134
-
%MHR
76.4
-
B/mi
1017
-
Asc(m)
83
-
Hillscore
7
-
Surface
Road
Notes & Comments
Easy Effort Run
Legs feeling much better after taking yesterday off.
Started with most of the first two miles in to quite a strong headwind. Although I kept effort easy, my HR was higher (when looking back at it) than it normally is for those miles. It didn't feel high when running so unsure if I am fighting something?
HR seemed to calm down once out of the worst of the wind and got back to slightly above normal levels.
Calves were ever so slightly noticeable but feel almost back to normal. Everything seems to have recovered.
Stopped in the last mile to vote
1) 1mi - 7:20(7:20/mi) 133/141bpm [975b/mi] 111cal
2) 1mi - 7:28(7:28/mi) 141/147bpm [1053b/mi] 117cal
3) 1mi - 7:35(7:35/mi) 133/140bpm [1009b/mi] 109cal
4) 1mi - 7:42(7:42/mi) 132/138bpm [1016b/mi] 112cal
5) 1mi - 7:48(7:48/mi) 137/141bpm [1070b/mi] 117cal
6) 1mi - 7:45(7:45/mi) 133/142bpm [1032b/mi] 110cal
7) 0.02mi - 6(7:01/mi) 128/128bpm [897b/mi] 2cal
7:20 7:28 7:35 7:42 7:48 7:45 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:53 |
1:53 |
7:33 |
126 84-141 |
950 |
175 172-182 |
10/0 |
0.50 |
3:47 |
1:54 |
7:35 |
137 132-141 |
1038 |
175 172-184 |
7/4 |
0.75 |
5:35 |
1:48 |
7:12 |
133 130-137 |
958 |
177 174-190 |
1/6 |
1.00 |
7:20 |
1:45 |
7:00 |
132 115-139 |
923 |
177 174-182 |
2/4 |
1.25 |
9:08 |
1:48 |
7:12 |
139 136-141 |
1000 |
179 176-184 |
2/7 |
1.50 |
10:52 |
1:45 |
6:58 |
139 136-144 |
969 |
179 176-188 |
4/13 |
1.75 |
12:49 |
1:57 |
7:47 |
141 137-147 |
1097 |
178 174-184 |
7/4 |
2.00 |
14:48 |
1:59 |
7:55 |
143 137-145 |
1132 |
175 174-180 |
10/2 |
2.25 |
16:39 |
1:51 |
7:25 |
132 120-138 |
979 |
173 170-176 |
0/8 |
2.50 |
18:36 |
1:57 |
7:47 |
133 127-138 |
1036 |
175 172-178 |
3/6 |
2.75 |
20:26 |
1:50 |
7:21 |
133 130-135 |
978 |
175 174-178 |
1/7 |
3.00 |
22:23 |
1:57 |
7:47 |
135 124-140 |
1051 |
173 172-176 |
4/7 |
3.25 |
24:13 |
1:50 |
7:22 |
130 127-134 |
957 |
172 170-176 |
1/9 |
3.50 |
26:06 |
1:53 |
7:31 |
133 128-137 |
1001 |
173 170-184 |
5/6 |
3.75 |
28:06 |
1:59 |
7:57 |
129 113-138 |
1026 |
175 172-186 |
6/1 |
4.00 |
30:04 |
1:59 |
7:56 |
134 132-135 |
1062 |
175 172-192 |
5/1 |
4.25 |
31:57 |
1:53 |
7:32 |
138 135-139 |
1040 |
173 172-178 |
6/0 |
4.50 |
33:56 |
1:59 |
7:55 |
134 114-140 |
1061 |
175 172-178 |
5/1 |
4.75 |
35:55 |
1:59 |
7:55 |
137 134-139 |
1085 |
174 170-178 |
4/2 |
5.00 |
37:53 |
1:58 |
7:52 |
138 134-141 |
1085 |
175 170-182 |
5/5 |
5.25 |
39:51 |
1:58 |
7:53 |
135 130-142 |
1064 |
175 170-182 |
10/1 |
5.50 |
44:39 |
4:48 +2:54
|
19:11 |
126 103-141 |
2417 |
173 170-176 |
4/1 |
5.75 |
46:35 |
1:57 |
7:46 |
136 130-139 |
1057 |
173 170-176 |
4/3 |
6.00 |
48:33 |
1:57 |
7:49 |
129 125-132 |
1007 |
172 168-176 |
1/7 |
6.02 |
48:40 |
7 |
8:01 |
128 128-128 |
1026 |
166 166-166 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.0 |
174 |
6 |
45:46 |
7:36 |
Walk |
6.0 |
140 |
0 |
2:54 |
INF:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
47.82% |
More |
800m |
3:31 |
7:05 |
55.08% |
More |
1km |
4:24 |
7:05 |
57.45% |
More |
Mile |
7:06 |
7:06 |
60.49% |
More |
5k |
23:07 |
7:26 |
63.21% |
More |
5 miles |
37:51 |
7:34 |
62.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
61.77 |
5km |
22:51 |
7:21 |
63.93 |
5M |
37:39 |
7:32 |
63.19 |
10km |
47:18 |
7:37 |
62.81 |
10M |
1:17:57 |
7:48 |
63.00 |
Half |
1:43:30 |
7:54 |
62.30 |
20M |
2:41:24 |
8:04 |
63.31 |
Mara |
3:34:18 |
8:11 |
63.58 |
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