Fri 3rd May 2024 at 12:36pm by Mark J 🇳🇿
Run > Easy
-
Time
43:34
-
Miles
5.04
-
Min/mi
8:39
-
Pacing
0%
-
WAVA
57.93
-
Stride(cm)
113
-
Cals
484
-
Watts
226
-
Cadence
164
-
BPM
132
-
%MHR
76.9
-
B/mi
1143
-
Asc(m)
29
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 comments
8k Zone 2 Easy Run
Stunning autumnal day out there today. Lovely and crisp and clear. Perfect running weather.
Easy plod up to the port and back. Bumped in to a couple of ex work colleagues out for their lunchtime runs, too. Nice to catch up and chew the cud on all things running.
Aches and pains: Right piriformis 2
Shoes: Nike Pegasus 39. That's them done now. Too stiff, heels wearing down and these give me arch ache now. These are now so far off what I have become comfortable in running in over the last 12 - 18 months. Thank you for your service, Nike. Time to retire.
1) 1km - 5:54(5:54/km) 120/129bpm [708b/km] 56cal 206/W 10.17/11.36kmph
2) 6km - 31:39(5:16/km) 134/142bpm [707b/km] 358cal 229/W 11.39/12.81kmph
3) 1km - 5:25(5:25/km) 136/141bpm [737b/km] 63cal 226/W 11.08/12.29kmph
4) 0.11km - 36(5:39/km) 134/136bpm [757b/km] 7cal 229/W 10.62/11.8kmph
|
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 |
2:28 |
2:28 |
9:54 |
111 74-126 |
1098 |
160 156-162 |
209 74-222 |
16/0 |
| 0.50 |
4:51 |
2:23 |
9:32 |
126 119-129 |
1201 |
160 134-164 |
207 120-232 |
5/2 |
| 0.75 |
7:01 |
2:10 |
8:39 |
128 126-132 |
1108 |
163 160-164 |
213 116-249 |
0/6 |
| 1.00 |
9:06 |
2:05 |
8:18 |
132 129-133 |
1096 |
165 162-166 |
223 187-247 |
0/6 |
| 1.25 |
11:19 |
2:13 +3
|
8:52 |
134 130-136 |
1188 |
165 152-168 |
230 73-247 |
0/1 |
| 1.50 |
13:24 |
2:05 |
8:21 |
136 135-138 |
1135 |
165 164-166 |
230 218-246 |
1/2 |
| 1.75 |
15:30 |
2:06 |
8:26 |
137 130-142 |
1155 |
166 162-174 |
232 197-256 |
2/2 |
| 2.00 |
17:38 |
2:07 |
8:29 |
135 132-138 |
1145 |
166 162-168 |
227 190-268 |
1/1 |
| 2.25 |
19:47 |
2:09 |
8:37 |
137 135-139 |
1181 |
165 164-166 |
224 209-236 |
2/3 |
| 2.50 |
22:26 |
2:39 +32
|
10:36 |
132 124-138 |
1398 |
165 130-168 |
225 46-256 |
2/1 |
| 2.75 |
24:28 |
2:03 |
8:11 |
135 128-139 |
1104 |
166 164-168 |
240 226-291 |
1/3 |
| 3.00 |
26:33 |
2:05 |
8:19 |
139 135-142 |
1155 |
164 164-166 |
233 223-243 |
2/2 |
| 3.25 |
29:05 |
2:32 +26
|
10:07 |
133 126-142 |
1347 |
165 140-168 |
231 25-270 |
3/2 |
| 3.50 |
31:13 |
2:08 |
8:33 |
139 138-142 |
1189 |
165 164-166 |
227 217-240 |
0/1 |
| 3.75 |
56:28 |
25:15 +23:20
|
1:40:59 |
122 76-138 |
12320 |
164 120-170 |
229 31-271 |
2/3 |
| 4.00 |
58:49 |
2:21 |
9:26 |
130 126-132 |
1226 |
163 162-166 |
226 208-249 |
1/0 |
| 4.25 |
1:00:57 |
2:07 |
8:29 |
133 125-138 |
1129 |
164 164-166 |
234 223-268 |
4/1 |
| 4.50 |
1:03:10 |
2:13 |
8:52 |
140 138-142 |
1242 |
165 164-166 |
239 212-285 |
7/0 |
| 4.75 |
1:05:19 |
2:10 |
8:38 |
138 135-139 |
1193 |
164 162-166 |
228 180-256 |
3/0 |
| 5.00 |
1:07:34 |
2:15 +5
|
9:00 |
132 130-135 |
1187 |
164 160-166 |
220 115-247 |
2/6 |
| 5.04 |
1:07:54 |
20 |
9:01 |
136 134-136 |
1227 |
165 162-166 |
237 227-256 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.0 |
164 |
5 |
1:07:14 |
13:26 |
| Walk |
1.0 |
136 |
0 |
39 |
19:56 |
| Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:08 |
42.45% |
More |
| 800m |
4:05 |
8:14 |
49.82% |
More |
| 1km |
5:11 |
8:21 |
51.15% |
More |
| Mile |
8:24 |
8:24 |
53.65% |
More |
| 5k |
27:18 |
8:47 |
56.21% |
More |
| 5 miles |
1:07:28 |
13:30 |
37.11% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:51 |
7:51 |
57.38 |
| 5km |
26:05 |
8:24 |
58.82 |
| 5M |
43:12 |
8:38 |
57.95 |
| 10km |
54:23 |
8:45 |
57.54 |
| 10M |
1:30:04 |
9:00 |
57.50 |
| Half |
1:59:55 |
9:09 |
56.73 |
| 20M |
3:07:47 |
9:23 |
57.41 |
| Mara |
4:10:01 |
9:33 |
57.50 |
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Well done, sleep well shoes..
Well run. Happy retirement shoes or are they now gardening shoes
Thanks. Theyʻll go to the garden first.
Mine go for dog walking or gardening before the bin