Tue 23rd Apr 2024 at 7:01am by 3M
Run > Commute
- showers
-
Time
1:05:44
-
Miles
7.03
-
Min/mi
9:21
-
Pacing
61.5%
-
WAVA
57.39
-
Stride(cm)
105
-
Cals
942
-
Cadence
164
-
BPM
135
-
%MHR
85.7
-
B/mi
1266
-
Asc(m)
40
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Both (now!) hops stiff at first, eased off after a mile or so. (Probably need to go and do some structured S&C, rather than just digging in the garden....)
Satisfyingly progressive. A final loop around the block to bring it up to 7 miles.
1) 1mi - 9:55(9:55/mi) 127/137bpm [1259b/mi] 138cal
2) 1mi - 9:38(9:38/mi) 137/145bpm [1319b/mi] 141cal
3) 1mi - 9:36(9:36/mi) 138/143bpm [1325b/mi] 138cal
4) 1mi - 9:14(9:14/mi) 135/148bpm [1247b/mi] 131cal
5) 1mi - 9:10(9:10/mi) 140/150bpm [1284b/mi] 136cal
6) 1mi - 9:05(9:05/mi) 138/146bpm [1253b/mi] 131cal
7) 1mi - 8:53(8:53/mi) 138/147bpm [1225b/mi] 124cal
8) 0.03mi - 14(7:41/mi) 140/142bpm [1076b/mi] 3cal
9:55 9:38 9:36 9:14 9:10 9:05 8:53 14
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:35 |
2:35 |
10:21 |
112 79-125 |
1159 |
158 104-164 |
1/0 |
0.50 |
5:04 |
2:29 |
9:57 |
126 122-130 |
1253 |
165 158-168 |
1/1 |
0.75 |
7:30 |
2:26 |
9:43 |
131 129-134 |
1273 |
167 164-170 |
3/3 |
1.00 |
9:55 |
2:25 |
9:41 |
135 133-137 |
1307 |
168 166-170 |
4/2 |
1.25 |
13:17 |
3:22 +57
|
13:28 |
135 109-145 |
1817 |
167 106-172 |
8/2 |
1.50 |
15:40 |
2:22 |
9:29 |
133 126-139 |
1261 |
166 162-170 |
2/4 |
1.75 |
18:03 |
2:23 |
9:33 |
138 135-142 |
1318 |
165 162-170 |
5/7 |
2.00 |
20:31 |
2:28 |
9:51 |
139 137-142 |
1370 |
165 162-170 |
2/2 |
2.25 |
22:56 |
2:25 |
9:41 |
140 137-142 |
1356 |
166 164-168 |
3/2 |
2.50 |
26:16 |
3:20 +56
|
13:19 |
138 116-142 |
1838 |
163 100-170 |
2/4 |
2.75 |
29:00 |
2:44 +23
|
10:57 |
133 122-137 |
1457 |
161 104-172 |
3/2 |
3.00 |
31:25 |
2:25 |
9:40 |
140 136-143 |
1353 |
167 162-172 |
7/0 |
3.25 |
35:58 |
4:33 +2:10
|
18:13 |
132 119-144 |
2404 |
160 106-172 |
3/1 |
3.50 |
38:16 |
2:17 |
9:10 |
138 129-146 |
1264 |
167 166-170 |
4/2 |
3.75 |
41:24 |
3:09 +52
|
12:35 |
139 134-148 |
1750 |
160 110-172 |
2/5 |
4.00 |
45:16 |
3:51 +1:37
|
15:26 |
128 98-142 |
1975 |
167 162-176 |
1/6 |
4.25 |
47:32 |
2:17 |
9:06 |
140 129-143 |
1275 |
168 164-172 |
1/3 |
4.50 |
49:52 |
2:20 |
9:18 |
142 141-143 |
1321 |
168 166-170 |
1/1 |
4.75 |
52:53 |
3:01 +41
|
12:05 |
136 129-143 |
1644 |
163 110-174 |
5/2 |
5.00 |
56:18 |
3:24 +1:07
|
13:37 |
141 129-150 |
1921 |
162 106-172 |
5/1 |
5.25 |
58:27 |
2:09 |
8:36 |
139 135-140 |
1195 |
168 166-170 |
0/11 |
5.50 |
1:01:11 |
2:44 +27
|
10:57 |
139 133-146 |
1522 |
168 130-172 |
3/1 |
5.75 |
1:04:11 |
3:00 +43
|
12:01 |
140 130-146 |
1683 |
164 112-172 |
2/5 |
6.00 |
1:07:57 |
3:46 +1:26
|
15:05 |
136 119-144 |
2052 |
163 106-172 |
5/0 |
6.25 |
1:10:44 |
2:47 +32
|
11:06 |
143 137-146 |
1588 |
163 110-172 |
3/1 |
6.50 |
1:14:03 |
3:19 +1:09
|
13:17 |
134 115-143 |
1780 |
166 110-174 |
2/2 |
6.75 |
1:17:13 |
3:09 +49
|
12:37 |
134 128-140 |
1691 |
168 162-172 |
1/9 |
7.00 |
1:19:42 |
2:29 +24
|
9:56 |
141 137-146 |
1401 |
168 160-172 |
3/4 |
7.03 |
1:19:58 |
16 |
9:05 |
141 140-142 |
1281 |
169 168-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.1 |
167 |
6.9 |
1:04:06 |
9:50 |
Walk |
13.8 |
110 |
0.1 |
11:39 |
2:21:55 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
5.0 |
- |
- |
4:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
42.40% |
More |
800m |
4:30 |
9:03 |
47.47% |
More |
1km |
5:41 |
9:09 |
48.96% |
More |
Mile |
9:35 |
9:35 |
49.40% |
More |
5k |
33:18 |
10:43 |
48.49% |
More |
5 miles |
55:50 |
11:10 |
47.32% |
More |
10k |
1:10:01 |
11:16 |
47.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
56.97 |
5km |
27:40 |
8:54 |
58.38 |
5M |
45:48 |
9:10 |
57.68 |
10km |
57:40 |
9:17 |
57.33 |
10M |
1:35:30 |
9:33 |
57.36 |
Half |
2:07:09 |
9:42 |
56.63 |
20M |
3:19:07 |
9:57 |
57.31 |
Mara |
4:25:06 |
10:07 |
57.40 |
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Nice.
What he said ^^