-
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.
|
0.58 |
10:00 |
10:00 |
17:21 |
121 83-149 |
2099 |
140 90-234 |
96/86 |
0.75 |
20:00 |
10:00 |
56:42 |
117 81-155 |
6634 |
135 104-158 |
38/29 |
0.75 |
30:00 |
10:00 |
260:24:42 |
89 80-102 |
1390598 |
116 116-116 |
0/0 |
0.92 |
40:00 |
10:00 |
1:01:13 |
90 81-102 |
5509 |
126 112-180 |
16/16 |
1.20 |
50:00 |
10:00 |
35:56 |
99 77-132 |
3557 |
136 102-202 |
25/27 |
1.41 |
1:00:00 |
10:00 |
45:45 |
116 94-136 |
5307 |
137 88-238 |
18/17 |
1.53 |
1:10:00 |
10:00 |
1:28:39 |
115 94-131 |
10194 |
100 36-152 |
13/12 |
1.81 |
1:20:00 |
10:00 |
35:16 |
126 105-148 |
4443 |
127 80-240 |
15/15 |
2.00 |
1:30:00 |
10:00 |
53:19 |
111 95-124 |
5918 |
115 88-176 |
16/18 |
2.20 |
1:40:00 |
10:00 |
48:40 |
112 93-133 |
5450 |
142 102-196 |
22/18 |
2.29 |
1:50:00 |
10:00 |
1:49:30 |
109 83-134 |
11935 |
112 82-156 |
7/4 |
2.36 |
2:00:00 |
10:00 |
2:35:05 |
107 88-121 |
16594 |
118 88-156 |
3/6 |
2.43 |
2:10:00 |
10:00 |
2:23:16 |
98 87-108 |
14040 |
141 88-192 |
4/5 |
2.50 |
2:20:00 |
10:00 |
2:12:56 |
107 93-121 |
14224 |
111 34-156 |
3/5 |
2.54 |
2:30:00 |
10:00 |
4:21:05 |
83 71-99 |
21670 |
93 82-110 |
4/1 |
2.58 |
2:40:00 |
10:00 |
4:03:44 |
78 57-100 |
19011 |
89 86-90 |
1/1 |
2.59 |
2:50:00 |
10:00 +23:23
|
73:41:16 |
78 75-83 |
344859 |
- |
0/0 |
2.61 |
3:00:00 |
10:00 |
7:40:36 |
82 82-82 |
37769 |
- |
0/0 |
2.62 |
3:04:13 |
4:13 |
5:32:29 |
84 83-85 |
27929 |
- |
156/196 |
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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