Wed 17th May 2017 at 5:00pm by Oranj
Run > Steady-State
-
Time
56:48
-
Miles
7.46
-
Min/mi
7:37
-
Pacing
88%
-
WAVA
64.60
-
Stride(cm)
131
-
Cals
752
-
Cadence
162
-
BPM
136
-
%MHR
81
-
B/mi
1037
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Chucking it down = loads of weather-induced traffic, and stomach issues leading to an impromptu pit-stop. Not my finest hour
===
1) 2km - 9:55(4:57/km) 129/139bpm 130cal 12.11/13.4kmph
2) 2km - 9:21(4:40/km) 136/141bpm 127cal 12.84/15.79kmph
3) 2km - 9:30(4:45/km) 137/144bpm 128cal 12.63/26.54kmph
4) 2km - 9:09(4:34/km) 135/144bpm 115cal 13.12/15.72kmph
5) 2km - 9:21(4:41/km) 139/147bpm 124cal 12.82/13.84kmph
6) 2km - 9:29(4:44/km) 141/145bpm 128cal 12.65/15.02kmph
7) 0.01km - 3(4:19/km) 135/135bpm 13.89/13.47kmph
9:55 9:21 9:30 9:09 9:21 9:29 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:55 |
115 72-129 |
910 |
161 96-178 |
4/1 |
0.50 |
3:55 |
1:56 |
7:44 |
129 126-131 |
997 |
160 158-170 |
5/0 |
0.75 |
5:58 |
2:03 |
8:12 |
130 125-132 |
1067 |
159 156-162 |
2/1 |
1.00 |
7:58 |
2:00 |
8:00 |
134 132-136 |
1073 |
159 138-168 |
6/0 |
1.25 |
10:03 |
2:05 |
8:22 |
136 132-139 |
1137 |
161 158-174 |
11/0 |
1.50 |
11:53 |
1:50 |
7:19 |
137 131-140 |
1001 |
160 160-172 |
1/4 |
1.75 |
13:49 |
1:56 |
7:45 |
138 133-141 |
1070 |
160 158-168 |
4/4 |
2.00 |
15:40 |
1:51 |
7:22 |
132 130-134 |
973 |
161 158-206 |
0/4 |
2.25 |
17:32 |
1:52 |
7:28 |
134 128-139 |
1001 |
161 158-172 |
1/2 |
2.50 |
19:28 |
1:56 |
7:43 |
138 133-142 |
1066 |
163 158-176 |
8/0 |
2.75 |
21:35 |
2:07 |
8:29 |
140 135-144 |
1187 |
162 158-184 |
3/0 |
3.00 |
23:26 |
1:51 |
7:24 |
138 129-143 |
1021 |
162 158-180 |
0/6 |
3.25 |
25:12 |
1:46 |
7:03 |
135 133-136 |
953 |
162 158-176 |
0/6 |
3.50 |
27:02 |
1:51 |
7:23 |
136 134-138 |
1005 |
162 160-164 |
1/4 |
3.75 |
28:58 |
1:56 |
7:43 |
138 133-143 |
1066 |
162 150-182 |
7/1 |
4.00 |
30:52 |
1:54 |
7:34 |
139 135-144 |
1052 |
161 158-174 |
0/5 |
4.25 |
32:38 |
1:47 |
7:06 |
128 116-135 |
909 |
161 158-178 |
0/20 |
4.50 |
34:33 |
1:55 |
7:38 |
131 127-135 |
1001 |
162 118-182 |
0/7 |
4.75 |
36:23 |
1:50 |
7:22 |
139 135-142 |
1023 |
163 160-176 |
2/1 |
5.00 |
38:17 |
1:53 |
7:33 |
139 136-142 |
1050 |
163 158-188 |
0/4 |
5.25 |
40:04 |
1:48 |
7:11 |
136 135-139 |
978 |
163 158-180 |
0/5 |
5.50 |
42:40 |
2:36 |
10:22 |
136 123-139 |
1411 |
163 130-186 |
1/1 |
5.75 |
44:32 |
1:52 |
7:28 |
139 129-147 |
1038 |
163 160-180 |
7/1 |
6.00 |
46:28 |
1:56 |
7:45 |
143 140-146 |
1109 |
161 158-166 |
4/2 |
6.25 |
48:22 |
1:54 |
7:35 |
141 139-142 |
1069 |
162 160-168 |
2/1 |
6.50 |
50:17 |
1:55 |
7:41 |
139 133-143 |
1069 |
162 150-166 |
3/1 |
6.75 |
52:15 |
1:57 |
7:49 |
144 142-145 |
1126 |
162 160-164 |
7/1 |
7.00 |
54:12 |
1:57 |
7:48 |
143 140-145 |
1117 |
162 148-178 |
6/0 |
7.25 |
56:03 |
1:51 |
7:24 |
142 139-145 |
1050 |
162 158-194 |
2/1 |
7.46 |
57:37 |
1:34 |
7:22 |
137 135-140 |
1010 |
162 160-176 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
161 |
7.5 |
57:19 |
7:41 |
Walk |
0.5 |
129 |
0 |
18 |
52:16 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
47.99% |
More |
800m |
3:35 |
7:13 |
54.94% |
More |
1km |
4:31 |
7:15 |
56.96% |
More |
Mile |
7:22 |
7:22 |
59.25% |
More |
5k |
23:20 |
7:31 |
63.63% |
More |
5 miles |
38:06 |
7:37 |
63.50% |
More |
10k |
47:34 |
7:39 |
63.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
62.01 |
5km |
22:50 |
7:21 |
65.02 |
5M |
37:28 |
7:30 |
64.56 |
10km |
46:58 |
7:34 |
64.34 |
10M |
1:17:02 |
7:42 |
64.87 |
Half |
1:42:01 |
7:47 |
64.32 |
20M |
2:38:24 |
7:55 |
65.65 |
Mara |
3:29:46 |
8:00 |
66.10 |
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