-
Time
45:44
-
Miles
6.02
-
Min/mi
7:36
-
Pacing
94.6%
-
WAVA
62.85
-
Stride(cm)
121
-
Cals
679
-
Cadence
174
-
BPM
133
-
%MHR
75.9
-
B/mi
1009
-
Asc(m)
71
-
Hillscore
7
-
Surface
Road
Notes & Comments
Easy Effort Run
Felt a little more recovered again this morning. Calves virtually back to normal.
Kept effort easy and had an eye on HR today to try to stop it spiking. Managed to keep it lower by slowing down on a couple of uphills, but it is still maybe 4-5bpm higher than pre-London.
Apart from that, all good
1) 1mi - 7:25(7:25/mi) 129/136bpm [957b/mi] 110cal
2) 1mi - 7:30(7:30/mi) 136/145bpm [1019b/mi] 116cal
3) 1mi - 7:26(7:26/mi) 134/141bpm [996b/mi] 111cal
4) 1mi - 7:39(7:39/mi) 134/139bpm [1025b/mi] 111cal
5) 1mi - 7:51(7:51/mi) 137/143bpm [1074b/mi] 118cal
6) 1mi - 7:47(7:47/mi) 134/141bpm [1042b/mi] 111cal
7) 0.02mi - 7(7:20/mi) 134/134bpm [983b/mi] 2cal
7:25 7:30 7:26 7:39 7:51 7:47 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:56 |
1:56 |
7:43 |
121 84-135 |
933 |
172 170-178 |
10/0 |
0.50 |
3:47 |
1:51 |
7:24 |
128 106-135 |
947 |
174 172-176 |
3/2 |
0.75 |
5:38 |
1:51 |
7:25 |
129 115-133 |
957 |
175 172-184 |
1/2 |
1.00 |
7:25 |
1:47 |
7:06 |
131 129-133 |
931 |
176 174-188 |
0/4 |
1.25 |
9:13 |
1:48 |
7:13 |
135 132-137 |
974 |
177 176-184 |
1/4 |
1.50 |
11:02 |
1:50 |
7:19 |
131 129-134 |
958 |
177 174-184 |
0/9 |
1.75 |
12:58 |
1:55 |
7:42 |
137 122-145 |
1054 |
177 174-182 |
7/1 |
2.00 |
14:54 |
1:56 |
7:46 |
141 135-144 |
1094 |
175 172-182 |
9/1 |
2.25 |
16:43 |
1:49 |
7:14 |
132 125-135 |
956 |
174 172-176 |
0/11 |
2.50 |
18:36 |
1:53 |
7:31 |
129 110-140 |
970 |
175 172-192 |
2/3 |
2.75 |
20:26 |
1:50 |
7:21 |
136 132-141 |
1001 |
175 172-180 |
4/6 |
3.00 |
22:21 |
1:55 |
7:38 |
137 132-141 |
1046 |
174 172-178 |
3/7 |
3.25 |
24:10 |
1:50 |
7:19 |
129 110-136 |
945 |
174 170-180 |
1/9 |
3.50 |
26:01 |
1:51 |
7:24 |
133 122-139 |
984 |
173 170-176 |
4/8 |
3.75 |
28:00 |
1:59 |
7:55 |
136 131-139 |
1078 |
175 172-184 |
6/1 |
4.00 |
30:00 |
1:59 |
7:57 |
134 132-138 |
1066 |
175 172-180 |
2/1 |
4.25 |
31:53 |
1:54 |
7:36 |
135 132-137 |
1025 |
174 172-178 |
6/1 |
4.50 |
33:52 |
1:58 |
7:53 |
137 136-138 |
1080 |
173 172-176 |
5/0 |
4.75 |
35:51 |
1:59 |
7:56 |
134 112-141 |
1063 |
173 170-178 |
5/1 |
5.00 |
37:50 |
1:59 |
7:58 |
139 134-143 |
1107 |
175 170-178 |
7/2 |
5.25 |
39:48 |
1:58 |
7:53 |
133 128-137 |
1048 |
174 168-192 |
7/3 |
5.50 |
41:47 |
1:58 |
7:53 |
136 122-140 |
1072 |
174 172-178 |
5/0 |
5.75 |
43:41 |
1:55 |
7:39 |
135 134-137 |
1033 |
172 170-176 |
2/1 |
6.00 |
45:37 |
1:55 |
7:41 |
127 108-137 |
976 |
173 170-184 |
1/4 |
6.02 |
45:44 |
7 |
7:27 |
133 133-134 |
992 |
168 164-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
174 |
6 |
45:44 |
7:36 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
47.41% |
More |
800m |
3:33 |
7:08 |
54.70% |
More |
1km |
4:27 |
7:10 |
56.78% |
More |
Mile |
7:14 |
7:14 |
59.39% |
More |
5k |
23:01 |
7:25 |
63.47% |
More |
5 miles |
37:48 |
7:34 |
62.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
61.77 |
5km |
22:50 |
7:21 |
63.98 |
5M |
37:38 |
7:32 |
63.22 |
10km |
47:17 |
7:37 |
62.83 |
10M |
1:17:55 |
7:48 |
63.03 |
Half |
1:43:28 |
7:54 |
62.32 |
20M |
2:41:20 |
8:04 |
63.33 |
Mara |
3:34:14 |
8:11 |
63.60 |
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