Mon 6th May 2024 at 2:49pm by Keegan
Run > General
- warm
-
Time
59:09
-
Miles
6.22
-
Min/mi
9:31
-
Pacing
56.2%
-
WAVA
47.91
-
Stride(cm)
101
-
Cals
792
-
Watts
318
-
Cadence
168
-
BPM
162
-
%MHR
84.1
-
B/mi
1544
-
Asc(m)
63
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
6 comments
Easy Trail Run - love exploring new routes.
Quite humid though
1) 1mi - 8:57(8:57/mi) 151/172bpm [1352b/mi] 117cal 336/466W
2) 1mi - 9:37(9:37/mi) 163/175bpm [1566b/mi] 131cal 300/426W
3) 1mi - 10:02(10:02/mi) 163/175bpm [1635b/mi] 132cal 283/395W
4) 1mi - 9:13(9:13/mi) 160/174bpm [1474b/mi] 122cal 296/393W
5) 1mi - 9:20(9:20/mi) 165/173bpm [1541b/mi] 126cal 305/388W
6) 1mi - 9:56(9:56/mi) 168/175bpm [1670b/mi] 135cal 288/413W
7) 0.22mi - 2:03(9:09/mi) 173/175bpm [1582b/mi] 29cal 315/386W
8:57 9:37 10:02 9:13 9:20 9:56 2:03
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 |
2:17 |
2:17 |
9:06 |
134 91-149 |
1220 |
169 100-214 |
321 81-355 |
4/2 |
0.50 |
4:52 |
2:35 +19
|
10:22 |
145 133-155 |
1503 |
169 154-174 |
313 230-343 |
5/5 |
0.75 |
7:03 |
2:11 |
8:43 |
159 155-162 |
1386 |
173 170-176 |
345 319-372 |
8/0 |
1.00 |
9:16 |
2:13 |
8:52 |
168 162-172 |
1491 |
173 170-176 |
391 343-466 |
15/0 |
1.25 |
11:22 |
2:07 |
8:26 |
171 170-173 |
1442 |
173 172-176 |
353 321-378 |
4/4 |
1.50 |
15:55 |
4:33 +1:29
|
18:11 |
152 111-172 |
2764 |
168 96-176 |
304 4-426 |
6/4 |
1.75 |
18:11 |
2:15 |
9:02 |
164 157-169 |
1481 |
167 158-176 |
309 234-360 |
4/10 |
2.00 |
20:21 |
2:10 |
8:41 |
170 161-175 |
1476 |
170 166-174 |
345 299-380 |
8/1 |
2.25 |
23:20 |
2:59 +32
|
11:55 |
163 148-175 |
1942 |
165 82-176 |
313 62-395 |
4/6 |
2.50 |
25:44 |
2:24 |
9:38 |
168 158-173 |
1617 |
164 120-174 |
298 69-389 |
3/2 |
2.75 |
28:21 |
2:37 |
10:26 |
158 146-165 |
1649 |
160 108-176 |
278 32-380 |
2/4 |
3.00 |
30:56 |
2:35 |
10:20 |
166 155-172 |
1716 |
157 114-174 |
290 112-388 |
4/4 |
3.25 |
33:20 |
2:24 |
9:37 |
158 140-170 |
1521 |
161 118-174 |
313 148-393 |
6/2 |
3.50 |
36:45 |
3:25 +1:15
|
13:42 |
160 136-174 |
2192 |
172 164-176 |
314 284-350 |
3/7 |
3.75 |
39:31 |
2:45 +18
|
11:02 |
160 155-166 |
1765 |
171 116-176 |
315 109-387 |
1/10 |
4.00 |
41:40 |
2:10 |
8:38 |
162 154-170 |
1399 |
170 154-174 |
314 247-352 |
0/12 |
4.25 |
44:29 |
2:49 +38
|
11:16 |
166 158-172 |
1869 |
173 168-176 |
341 292-388 |
1/4 |
4.50 |
46:36 |
2:07 |
8:28 |
169 158-172 |
1431 |
174 172-176 |
347 326-367 |
2/3 |
4.75 |
49:21 |
2:45 |
10:59 |
161 146-173 |
1768 |
156 118-246 |
259 159-364 |
5/4 |
5.00 |
51:39 |
2:17 |
9:10 |
167 160-173 |
1530 |
169 164-174 |
303 270-333 |
1/8 |
5.25 |
54:54 |
3:15 +34
|
13:00 |
166 150-173 |
2158 |
170 130-178 |
306 98-377 |
2/4 |
5.50 |
57:02 |
2:08 |
8:32 |
172 157-175 |
1468 |
171 164-174 |
347 316-413 |
3/4 |
5.75 |
59:43 |
2:42 |
10:47 |
167 161-174 |
1800 |
169 150-174 |
326 3-389 |
3/4 |
6.00 |
1:02:08 |
2:25 |
9:39 |
169 166-173 |
1632 |
166 122-176 |
322 142-373 |
5/3 |
6.22 |
1:04:11 |
2:03 |
9:10 |
173 172-175 |
1587 |
173 166-176 |
331 277-386 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.1 |
171 |
6 |
54:02 |
9:39 |
Walk |
7.7 |
119 |
0.2 |
5:14 |
24:15 |
Still |
1.5 |
- |
- |
1:01 |
- |
Pause |
5.7 |
- |
- |
3:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
38.38% |
More |
800m |
4:13 |
8:29 |
43.62% |
More |
1km |
5:20 |
8:35 |
44.96% |
More |
Mile |
8:38 |
8:38 |
47.45% |
More |
5k |
31:47 |
10:14 |
43.88% |
More |
5 miles |
51:37 |
10:19 |
43.90% |
More |
10k |
1:04:04 |
10:19 |
44.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
49.01 |
5km |
28:09 |
9:04 |
49.53 |
5M |
46:50 |
9:22 |
48.39 |
10km |
59:05 |
9:31 |
47.86 |
10M |
1:38:19 |
9:50 |
47.50 |
Half |
2:11:15 |
10:01 |
46.69 |
20M |
3:26:24 |
10:19 |
47.04 |
Mara |
4:35:32 |
10:31 |
46.99 |
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Good session!
Nice one, how’s the back getting along?
Thanks Sigh!
Thanks Bowman. My back is ok thanks. It’s not 100% yet, and I still feel it tweaking a bit at times, but in general I feel better each week
Well done
Great to hear!