-
Time
2:40:50
-
Miles
2.62
-
Min/mi
1:01:23
-
Pacing
0%
-
WAVA
8.86
-
Stride(cm)
20
-
Cals
651
-
Cadence
130
-
BPM
107
-
%MHR
56.1
-
B/mi
6540
-
Asc(m)
163
-
Surface
Road
Notes & Comments
C&C Superwomen. WU jog plus drills, strides, and then LJ take-offs off a few strides. Really enjoyed this. Better warm-up tonight and pleased with distances I jumped (not measured) off easy run-ups. No pain from right foot either.
1) 0.14mi - 4:39(32:53/mi) 97/108bpm [3190b/mi] 22cal
2) 0.6mi - 7:28(12:32/mi) 136/155bpm [1705b/mi] 71cal
3) 0.36mi - 35:50(1:38:54/mi) 92/141bpm [9098b/mi] 112cal
4) 1mi - 47:08(47:08/mi) 115/148bpm [5420b/mi] 246cal
5) 0.52mi - 1:05:46(2:06:14/mi) 97/134bpm [12245b/mi] 200cal
4:39 7:28 35:50 47:08 1:05:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
4:13 |
4:13 |
33:44 |
97 83-106 |
3272 |
116 110-130 |
40/30 |
0.25 |
5:49 |
1:36 |
12:44 |
115 95-140 |
1465 |
146 112-160 |
16/13 |
0.38 |
7:24 |
1:35 |
12:42 |
138 130-146 |
1753 |
143 110-156 |
21/21 |
0.50 |
9:08 |
1:44 |
13:50 |
133 119-146 |
1839 |
142 90-234 |
5/5 |
0.63 |
10:46 |
1:39 |
13:09 |
138 121-149 |
1814 |
138 120-156 |
23/24 |
0.75 |
14:32 |
3:46 |
30:09 |
125 91-155 |
3769 |
137 104-158 |
27/21 |
0.88 |
38:09 |
23:36 |
3:08:51 |
91 80-103 |
17185 |
125 112-180 |
9/14 |
1.00 |
44:44 |
6:36 |
52:46 |
88 77-104 |
4644 |
120 110-128 |
15/18 |
1.13 |
48:27 |
3:42 |
29:40 |
108 83-132 |
3203 |
141 102-186 |
13/9 |
1.25 |
51:11 |
2:44 |
21:56 |
109 101-123 |
2390 |
130 104-202 |
9/10 |
1.38 |
54:32 |
3:21 |
26:45 |
120 113-126 |
3210 |
141 88-238 |
10/12 |
1.50 |
1:08:11 |
13:40 |
1:49:17 |
115 94-136 |
12567 |
116 36-166 |
13/8 |
1.63 |
1:12:28 |
4:16 |
34:09 |
122 105-146 |
4166 |
121 80-204 |
10/12 |
1.75 |
1:17:27 |
4:59 |
39:54 |
129 114-148 |
5148 |
121 94-240 |
8/5 |
1.88 |
1:22:38 |
5:12 |
41:32 |
120 110-129 |
4985 |
119 96-172 |
7/7 |
2.00 |
1:29:55 |
7:17 |
58:16 |
108 95-121 |
6294 |
124 88-178 |
10/14 |
2.13 |
1:35:21 |
5:25 |
43:23 |
113 93-133 |
4902 |
139 104-186 |
17/7 |
2.25 |
1:44:55 |
9:34 |
1:16:36 |
106 90-131 |
8119 |
127 94-196 |
9/14 |
2.38 |
2:03:57 |
19:02 |
2:32:15 |
107 83-134 |
16291 |
125 82-192 |
8/8 |
2.50 |
2:17:43 |
13:46 |
1:50:07 |
104 90-121 |
11451 |
122 34-168 |
5/8 |
2.62 |
3:04:13 |
46:30 +23:23
|
6:27:51 |
82 57-110 |
31804 |
97 82-136 |
161/198 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
8.8 |
163 |
1.2 |
-1:54:54 |
14:49 |
Walk |
19.5 |
110 |
1.4 |
40:32 |
29:15 |
Still |
60.4 |
- |
- |
2:05:24 |
- |
Pause |
11.3 |
- |
- |
23:23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
37 |
10:00 |
33.92% |
More |
200m |
1:20 |
10:47 |
34.72% |
More |
400m |
2:53 |
11:35 |
34.65% |
More |
800m |
6:13 |
12:30 |
35.42% |
More |
1km |
7:57 |
12:48 |
36.01% |
More |
Mile |
43:32 |
43:32 |
11.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
55:11 |
55:11 |
8.84 |
5km |
3:14:21 |
1:02:33 |
8.77 |
5M |
5:29:40 |
1:05:56 |
8.44 |
10km |
6:59:39 |
1:07:32 |
8.31 |
10M |
11:51:50 |
1:11:11 |
8.08 |
Half |
16:00:45 |
1:13:20 |
7.82 |
20M |
25:37:02 |
1:16:51 |
7.70 |
Mara |
34:34:31 |
1:19:11 |
7.56 |
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