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Fri 8th Nov 2024 at 5:03pm by SeanMc
Run > Cross Country
warm
-
Time
39:34
-
Miles
5.01
-
Min/mi
7:54
-
Pacing
94.8%
-
WAVA
66.31
-
Stride(cm)
113
-
Cals
457
-
Cadence
180
-
BPM
132
-
%MHR
76.9
-
B/mi
1039
-
Asc(m)
196
-
Hillscore
2
-
Surface
Grass
Notes & Comments
1) 1mi - 8:20(8:20/mi) 119/130bpm [991b/mi] 86cal 7.2/8.87mph
2) 1mi - 8:09(8:09/mi) 131/144bpm [1067b/mi] 94cal 7.36/8.04mph
3) 1mi - 7:52(7:52/mi) 134/138bpm [1053b/mi] 93cal 7.63/7.97mph
4) 1mi - 7:46(7:46/mi) 137/140bpm [1063b/mi] 93cal 7.73/8.39mph
5) 1mi - 7:24(7:24/mi) 141/148bpm [1044b/mi] 91cal 8.1/8.79mph
6) 0.01mi - 3(6:58/mi) 135/136bpm [941b/mi] 8.61/8.18mph
Supposed to be a recovery run
8:20 8:09 7:52 7:46 7:24 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:13 |
107 78-128 |
879 |
181 178-188 |
1/5 |
0.50 |
4:10 |
2:07 |
8:28 |
122 120-124 |
1032 |
179 176-182 |
14/2 |
0.75 |
6:17 |
2:07 |
8:28 |
122 121-124 |
1033 |
178 174-182 |
14/15 |
1.00 |
8:20 |
2:02 |
8:10 |
125 124-128 |
1020 |
178 174-182 |
4/10 |
1.25 |
10:23 |
2:03 |
8:13 |
132 122-144 |
1084 |
179 176-182 |
16/8 |
1.50 |
12:26 |
2:03 |
8:13 |
130 128-132 |
1069 |
178 172-180 |
12/13 |
1.75 |
14:29 |
2:03 |
8:13 |
130 127-131 |
1067 |
178 176-180 |
6/12 |
2.00 |
16:28 |
1:59 |
7:57 |
131 129-133 |
1041 |
179 176-184 |
12/8 |
2.25 |
18:25 |
1:57 |
7:48 |
134 132-135 |
1044 |
179 176-182 |
17/12 |
2.50 |
20:24 |
1:59 |
7:54 |
133 132-134 |
1051 |
179 176-184 |
11/16 |
2.75 |
22:23 |
1:59 |
7:56 |
135 132-137 |
1071 |
179 176-182 |
16/11 |
3.00 |
24:20 |
1:57 |
7:49 |
136 134-137 |
1064 |
180 176-184 |
13/14 |
3.25 |
26:18 |
1:58 |
7:53 |
136 135-137 |
1072 |
180 176-184 |
13/11 |
3.50 |
28:16 |
1:58 |
7:51 |
138 137-139 |
1083 |
181 178-184 |
22/17 |
3.75 |
30:11 |
1:55 |
7:40 |
135 129-139 |
1036 |
180 178-184 |
1/22 |
4.00 |
32:06 |
1:55 |
7:39 |
138 135-140 |
1055 |
181 178-184 |
24/6 |
4.25 |
33:59 |
1:53 |
7:34 |
140 138-142 |
1059 |
184 182-188 |
15/19 |
4.50 |
35:49 |
1:49 |
7:18 |
142 140-144 |
1036 |
184 180-186 |
12/15 |
4.75 |
37:39 |
1:51 |
7:23 |
139 132-148 |
1027 |
186 184-188 |
13/11 |
5.00 |
39:30 |
1:51 |
7:24 |
139 130-145 |
1029 |
186 180-188 |
15/10 |
5.01 |
39:34 |
4 |
7:18 |
136 136-136 |
993 |
186 186-186 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
180 |
5 |
39:34 |
7:54 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
49.26% |
More |
800m |
3:37 |
7:17 |
58.59% |
More |
1km |
4:33 |
7:19 |
61.58% |
More |
Mile |
7:23 |
7:23 |
65.95% |
More |
5k |
23:53 |
7:41 |
67.03% |
More |
5 miles |
39:30 |
7:54 |
66.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:10 |
7:10 |
67.92 |
5km |
23:51 |
7:41 |
67.13 |
5M |
39:29 |
7:54 |
66.34 |
10km |
49:43 |
8:00 |
65.87 |
10M |
1:22:19 |
8:14 |
65.47 |
Half |
1:49:36 |
8:22 |
64.98 |
20M |
2:51:38 |
8:35 |
65.05 |
Mara |
3:48:30 |
8:43 |
65.42 |
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