Thu 2nd Nov 2017 at 6:00am by puzzler
Run > Steady-State
-
Time
56:07
-
Miles
7.12
-
Min/mi
7:53
-
Pacing
87%
-
WAVA
60.66
-
Stride(cm)
123
-
Cals
768
-
Cadence
166
-
BPM
149
-
%MHR
80.3
-
B/mi
1171
-
Asc(m)
42
-
Surface
Road
Notes & Comments
First sub LT run of the campaign. Good numbers for this stage but long way to go.
Split Summary
===
1) 1m - 9:09(9:09/m) 132/144bpm 115cal 6.56/7.14mph
2) 1m - 7:18(7:18/m) 152/158bpm 111cal 8.22/8.54mph
3) 1m - 7:15(7:15/m) 155/161bpm 112cal 8.28/8.52mph
4) 1m - 7:18(7:18/m) 156/159bpm 113cal 8.23/8.64mph
5) 1m - 7:25(7:25/m) 156/161bpm 113cal 8.1/8.31mph
6) 1m - 7:26(7:26/m) 156/168bpm 113cal 8.08/8.31mph
7) 1m - 9:12(9:12/m) 140/155bpm 82cal 6.53/8.33mph
8) 0.12m - 1:06(9:05/m) 140/143bpm 9cal 6.6/6.59mph
9:09 7:18 7:15 7:18 7:25 7:26 9:12 1:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:23 |
2:23 |
9:32 |
120 88-135 |
1144 |
171 168-172 |
2/5 |
0.50 |
4:45 |
2:22 |
9:27 |
137 132-144 |
1294 |
168 158-172 |
3/2 |
0.75 |
6:57 |
2:12 |
8:49 |
133 126-142 |
1173 |
166 158-170 |
3/2 |
1.00 |
9:08 |
2:11 |
8:45 |
140 135-142 |
1225 |
166 160-170 |
5/4 |
1.25 |
10:56 |
1:48 |
7:11 |
146 137-151 |
1049 |
169 164-174 |
5/9 |
1.50 |
12:45 |
1:49 |
7:16 |
152 149-153 |
1104 |
167 162-170 |
5/3 |
1.75 |
14:35 |
1:50 |
7:22 |
154 151-157 |
1134 |
167 164-170 |
2/6 |
2.00 |
16:26 |
1:51 |
7:24 |
155 152-158 |
1146 |
166 160-170 |
3/2 |
2.25 |
18:15 |
1:49 |
7:15 |
153 151-156 |
1110 |
168 164-172 |
3/2 |
2.50 |
20:06 |
1:51 |
7:23 |
154 152-156 |
1138 |
167 164-170 |
3/2 |
2.75 |
21:54 |
1:49 |
7:15 |
156 154-158 |
1130 |
169 164-172 |
4/8 |
3.00 |
23:40 |
1:46 |
7:04 |
157 154-161 |
1109 |
167 162-170 |
7/5 |
3.25 |
25:32 |
1:52 |
7:26 |
156 154-159 |
1161 |
168 164-170 |
7/5 |
3.50 |
27:17 |
1:45 |
6:59 |
155 152-159 |
1082 |
168 166-170 |
2/2 |
3.75 |
29:07 |
1:50 |
7:21 |
157 154-158 |
1154 |
167 162-170 |
2/4 |
4.00 |
30:58 |
1:51 |
7:24 |
156 152-159 |
1154 |
166 162-170 |
7/5 |
4.25 |
32:49 |
1:51 |
7:24 |
158 154-161 |
1170 |
167 164-170 |
6/5 |
4.50 |
34:43 |
1:55 |
7:38 |
155 153-158 |
1184 |
166 158-170 |
3/5 |
4.75 |
36:35 |
1:51 |
7:25 |
156 154-161 |
1158 |
165 162-168 |
6/4 |
5.00 |
38:23 |
1:48 |
7:12 |
154 151-160 |
1110 |
167 164-170 |
6/5 |
5.25 |
40:14 |
1:52 |
7:26 |
157 154-163 |
1167 |
167 164-170 |
5/10 |
5.50 |
42:05 |
1:50 |
7:22 |
156 153-159 |
1148 |
167 162-170 |
6/2 |
5.75 |
43:57 |
1:52 |
7:30 |
158 155-168 |
1184 |
166 164-168 |
3/2 |
6.00 |
45:48 |
1:51 |
7:23 |
154 150-157 |
1136 |
166 164-170 |
4/5 |
6.25 |
47:59 |
2:11 |
8:44 |
147 142-155 |
1284 |
163 160-166 |
7/4 |
6.50 |
50:09 |
2:10 |
8:38 |
139 135-144 |
1201 |
164 160-166 |
1/5 |
6.75 |
52:45 |
2:36 |
10:25 |
140 129-148 |
1459 |
160 152-166 |
3/3 |
7.00 |
55:00 |
2:15 |
8:59 |
134 129-139 |
1204 |
162 156-166 |
2/3 |
7.12 |
56:06 |
1:06 |
9:10 |
140 137-143 |
1283 |
160 158-162 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
166 |
7.1 |
55:59 |
7:52 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
47.75% |
More |
800m |
3:31 |
7:05 |
54.53% |
More |
1km |
4:25 |
7:06 |
56.80% |
More |
Mile |
7:09 |
7:09 |
59.64% |
More |
5k |
22:36 |
7:17 |
64.11% |
More |
5 miles |
36:40 |
7:20 |
64.35% |
More |
10k |
47:22 |
7:37 |
62.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
59.16 |
5km |
23:34 |
7:35 |
61.50 |
5M |
38:46 |
7:45 |
60.86 |
10km |
48:40 |
7:50 |
60.54 |
10M |
1:20:03 |
8:00 |
60.83 |
Half |
1:46:11 |
8:06 |
60.20 |
20M |
2:45:17 |
8:16 |
61.28 |
Mara |
3:39:13 |
8:22 |
61.61 |
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