Thu 9th Nov 2017 at 6:00am by puzzler
Run > Steady-State
-
Time
1:09:29
-
Miles
8.90
-
Min/mi
7:48
-
Pacing
88%
-
WAVA
61.97
-
Stride(cm)
125
-
Cals
958
-
Cadence
166
-
BPM
152
-
%MHR
82.2
-
B/mi
1187
-
Asc(m)
42
-
Surface
Road
Notes & Comments
9 ish with 7 at sub LT nice bit of drift towards the end but early days
Split Summary
===
1) 1m - 9:21(9:21/m) 129/139bpm 109cal 6.42/7.26mph
2) 1m - 7:16(7:16/m) 152/158bpm 106cal 8.27/8.64mph
3) 1m - 7:21(7:21/m) 156/169bpm 110cal 8.16/8.64mph
4) 1m - 7:19(7:19/m) 157/167bpm 110cal 8.19/9.2mph
5) 1m - 7:23(7:23/m) 157/162bpm 110cal 8.12/8.85mph
6) 1m - 7:19(7:19/m) 158/162bpm 109cal 8.2/8.5mph
7) 1m - 7:31(7:31/m) 157/166bpm 110cal 7.98/8.39mph
8) 1m - 7:37(7:37/m) 158/166bpm 111cal 7.88/8.12mph
9) 0.9m - 8:22(9:16/m) 149/167bpm 83cal 6.47/7.89mph
9:21 7:16 7:21 7:19 7:23 7:19 7:31 7:37 8:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:17 |
2:17 |
9:07 |
119 73-131 |
1085 |
167 160-172 |
0/4 |
0.50 |
4:45 |
2:28 |
9:51 |
132 129-139 |
1300 |
164 152-172 |
3/1 |
0.75 |
7:06 |
2:21 |
9:26 |
131 124-139 |
1235 |
165 152-170 |
3/1 |
1.00 |
9:20 |
2:14 |
8:56 |
136 131-139 |
1215 |
166 162-170 |
3/3 |
1.25 |
11:06 |
1:46 |
7:05 |
146 133-152 |
1033 |
167 164-174 |
3/7 |
1.50 |
12:56 |
1:50 |
7:20 |
152 149-156 |
1115 |
167 164-170 |
4/3 |
1.75 |
14:47 |
1:50 |
7:21 |
154 151-158 |
1133 |
167 164-170 |
2/4 |
2.00 |
16:36 |
1:49 |
7:17 |
154 152-158 |
1123 |
167 162-170 |
2/3 |
2.25 |
18:26 |
1:50 |
7:19 |
156 154-159 |
1141 |
168 164-170 |
2/1 |
2.50 |
20:17 |
1:51 |
7:25 |
156 154-161 |
1158 |
168 166-170 |
3/1 |
2.75 |
22:08 |
1:51 |
7:23 |
157 153-169 |
1160 |
168 164-170 |
3/7 |
3.00 |
23:57 |
1:49 |
7:16 |
157 152-160 |
1142 |
167 162-170 |
6/3 |
3.25 |
25:47 |
1:50 |
7:21 |
156 152-160 |
1147 |
168 166-170 |
5/5 |
3.50 |
27:34 |
1:47 |
7:06 |
156 152-160 |
1108 |
167 164-170 |
2/2 |
3.75 |
29:23 |
1:49 |
7:17 |
161 156-167 |
1173 |
166 162-168 |
2/3 |
4.00 |
31:17 |
1:54 |
7:35 |
157 155-162 |
1191 |
166 164-168 |
5/3 |
4.25 |
33:10 |
1:53 |
7:33 |
158 156-162 |
1194 |
165 160-170 |
7/5 |
4.50 |
34:59 |
1:49 |
7:17 |
157 152-159 |
1144 |
165 156-168 |
2/5 |
4.75 |
36:50 |
1:51 |
7:23 |
157 154-160 |
1160 |
166 162-170 |
6/5 |
5.00 |
38:40 |
1:50 |
7:18 |
157 154-160 |
1147 |
167 164-170 |
6/5 |
5.25 |
40:27 |
1:48 |
7:10 |
158 154-162 |
1133 |
169 166-170 |
5/7 |
5.50 |
42:16 |
1:49 |
7:16 |
160 156-162 |
1164 |
168 164-172 |
3/2 |
5.75 |
44:08 |
1:52 |
7:28 |
158 156-161 |
1179 |
168 166-170 |
3/3 |
6.00 |
45:59 |
1:50 |
7:22 |
158 154-161 |
1163 |
167 164-170 |
6/5 |
6.25 |
47:49 |
1:50 |
7:20 |
159 154-165 |
1166 |
165 160-168 |
2/7 |
6.50 |
49:43 |
1:54 |
7:37 |
156 151-160 |
1189 |
165 164-168 |
6/3 |
6.75 |
51:35 |
1:52 |
7:26 |
156 154-166 |
1160 |
164 162-168 |
2/4 |
7.00 |
53:30 |
1:55 |
7:41 |
157 153-159 |
1208 |
166 160-168 |
3/2 |
7.25 |
55:23 |
1:53 |
7:33 |
156 152-159 |
1178 |
165 162-168 |
2/2 |
7.50 |
57:15 |
1:52 |
7:27 |
158 154-166 |
1177 |
164 162-168 |
2/2 |
7.75 |
59:11 |
1:56 |
7:42 |
159 152-166 |
1225 |
164 162-168 |
3/6 |
8.00 |
1:01:07 |
1:56 |
7:45 |
159 155-166 |
1232 |
164 160-166 |
8/3 |
8.25 |
1:03:15 |
2:09 |
8:34 |
162 157-167 |
1389 |
162 156-168 |
1/5 |
8.50 |
1:05:50 |
2:34 |
10:17 |
154 140-165 |
1583 |
158 148-182 |
2/1 |
8.75 |
1:07:59 |
2:09 |
8:38 |
137 134-140 |
1183 |
161 154-164 |
2/4 |
8.90 |
1:09:28 |
1:29 |
9:50 |
140 137-143 |
1376 |
162 150-238 |
4/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.5 |
165 |
8.7 |
1:07:01 |
7:45 |
Walk |
3.5 |
155 |
0.2 |
2:27 |
9:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:49 |
48.38% |
More |
800m |
3:30 |
7:02 |
54.95% |
More |
1km |
4:25 |
7:06 |
56.81% |
More |
Mile |
7:15 |
7:15 |
58.81% |
More |
5k |
22:44 |
7:19 |
63.74% |
More |
5 miles |
36:38 |
7:20 |
64.40% |
More |
10k |
45:46 |
7:22 |
64.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
60.28 |
5km |
23:07 |
7:26 |
62.70 |
5M |
38:01 |
7:36 |
62.06 |
10km |
47:43 |
7:41 |
61.74 |
10M |
1:18:29 |
7:51 |
62.04 |
Half |
1:44:06 |
7:57 |
61.41 |
20M |
2:42:03 |
8:06 |
62.51 |
Mara |
3:34:56 |
8:12 |
62.84 |
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