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Thu 10th Feb 2022 at 6:28pm by SeanMc
Run > Steady-State
cold
-
Time
56:19
-
Miles
6.27
-
Min/mi
8:59
-
Pacing
96.7%
-
WAVA
57.10
-
Stride(cm)
104
-
Cals
489
-
Cadence
173
-
BPM
129
-
%MHR
75.6
-
B/mi
1162
-
Asc(m)
126
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:10(9:10/m) 154/161bpm [1411b/mi] 137cal 6.55/8.64mph
2) 1m - 8:58(8:58/m) 157/166bpm [1407b/mi] 140cal 6.7/6.87mph
3) 1m - 9:02(9:02/m) 139/157bpm [1256b/mi] 109cal 6.64/6.93mph
4) 1m - 8:59(8:59/m) 111/123bpm [996b/mi] 31cal 6.68/7.08mph
5) 1m - 8:54(8:54/m) 110/115bpm [980b/mi] 30cal 6.74/6.97mph
6) 1m - 8:38(8:38/m) 111/114bpm [959b/mi] 33cal 6.94/7.2mph
7) 0.3m - 2:37(8:47/m) 110/112bpm [966b/mi] 9cal 6.83/6.93mph
loverly run with Steven on a cold night in Colwyn Bay.
Majella with us as always there xxx
9:10 8:58 9:02 8:59 8:54 8:38 2:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:20 |
2:20 |
9:20 |
144 107-159 |
1345 |
181 176-202 |
10/0 |
0.50 |
4:38 |
2:18 |
9:10 |
155 152-158 |
1421 |
177 174-182 |
3/17 |
0.75 |
6:55 |
2:17 |
9:08 |
159 157-160 |
1452 |
175 170-178 |
16/12 |
1.00 |
9:10 |
2:15 |
9:02 |
158 155-160 |
1427 |
174 170-178 |
7/9 |
1.25 |
11:25 |
2:14 |
8:58 |
161 158-164 |
1443 |
174 172-178 |
6/7 |
1.50 |
13:38 |
2:13 |
8:53 |
162 160-165 |
1439 |
173 170-176 |
5/6 |
1.75 |
15:52 |
2:14 |
8:58 |
152 137-165 |
1362 |
172 168-176 |
11/8 |
2.00 |
18:08 |
2:16 |
9:03 |
150 146-155 |
1357 |
172 170-176 |
11/8 |
2.25 |
20:24 |
2:16 |
9:02 |
146 137-157 |
1320 |
174 170-176 |
1/5 |
2.50 |
22:37 |
2:13 |
8:54 |
144 136-149 |
1280 |
174 170-176 |
5/7 |
2.75 |
24:53 |
2:16 |
9:05 |
142 135-147 |
1290 |
173 170-176 |
3/7 |
3.00 |
27:09 |
2:16 |
9:05 |
123 111-142 |
1117 |
172 170-178 |
3/2 |
3.25 |
29:28 |
2:19 |
9:15 |
115 109-119 |
1064 |
171 170-176 |
12/2 |
3.50 |
31:40 |
2:11 |
8:45 |
110 101-116 |
963 |
170 168-174 |
3/13 |
3.75 |
33:53 |
2:14 |
8:54 |
109 104-115 |
971 |
171 168-172 |
4/5 |
4.00 |
36:09 |
2:16 |
9:03 |
112 106-123 |
1014 |
170 168-174 |
6/7 |
4.25 |
38:27 |
2:19 |
9:14 |
108 105-111 |
997 |
170 168-172 |
6/3 |
4.50 |
40:42 |
2:15 |
9:00 |
109 106-113 |
981 |
171 168-178 |
8/6 |
4.75 |
42:52 |
2:10 |
8:40 |
112 108-115 |
970 |
173 168-176 |
11/12 |
5.00 |
45:03 |
2:11 |
8:44 |
111 109-115 |
969 |
174 170-176 |
9/15 |
5.25 |
47:15 |
2:12 |
8:47 |
111 109-113 |
976 |
172 168-174 |
12/8 |
5.50 |
49:24 |
2:09 |
8:34 |
111 109-113 |
951 |
174 170-178 |
9/4 |
5.75 |
51:30 |
2:07 |
8:27 |
112 110-114 |
946 |
173 170-176 |
8/12 |
6.00 |
53:42 |
2:11 |
8:46 |
111 109-113 |
972 |
171 168-178 |
7/9 |
6.25 |
55:54 |
2:12 |
8:48 |
110 107-112 |
967 |
172 168-178 |
15/5 |
6.30 |
56:19 |
25 |
8:49 |
110 109-110 |
970 |
174 170-176 |
0/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
6.3 |
56:19 |
8:57 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
41.64% |
More |
800m |
4:13 |
8:29 |
49.05% |
More |
1km |
5:18 |
8:31 |
51.56% |
More |
Mile |
8:37 |
8:37 |
54.82% |
More |
5k |
27:19 |
8:48 |
57.10% |
More |
5 miles |
44:29 |
8:54 |
57.31% |
More |
10k |
55:31 |
8:56 |
57.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
58.69 |
5km |
26:45 |
8:37 |
58.32 |
5M |
44:18 |
8:52 |
57.54 |
10km |
55:47 |
8:59 |
57.12 |
10M |
1:32:22 |
9:14 |
56.72 |
Half |
2:02:59 |
9:23 |
56.26 |
20M |
3:12:35 |
9:38 |
56.28 |
Mara |
4:16:25 |
9:47 |
56.57 |
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