-
Time
40:15
-
Miles
6.12
-
Min/mi
6:35
-
Pacing
92%
-
WAVA
69.19
-
Stride(cm)
132
-
Cals
548
-
Cadence
185
-
BPM
145
-
%MHR
83
-
B/mi
955
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
PROGRESSIVE RUN - No plan at the start so just ran harder and then mad it into Progressive run. Last mile was hard coming back up Welford Road from Knighton Park and finished at McDonalds roundabout.
Pleased with accurate HR readings as PMP is still around the 155bpm.
Legs also tired from Bradgate yesterday.
Split Summary
===
1) 1m - 6:57(6:57/m) 132/140bpm 88cal 8.63/9.41mph
2) 1m - 6:34(6:34/m) 141/150bpm 89cal 9.13/10mph
3) 1m - 6:21(6:21/m) 147/153bpm 89cal 9.44/9.96mph
4) 1m - 6:10(6:10/m) 150/155bpm 88cal 9.73/10.21mph
5) 1m - 6:05(6:05/m) 160/168bpm 93cal 9.86/12.31mph
6) 1m - 7:14(7:14/m) 145/167bpm 94cal 8.29/12.38mph
7) 0.12m - 53(7:21/m) 130/133bpm 7cal 8.17/8.47mph
6:57 6:34 6:21 6:10 6:05 7:14 53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:43 |
1:43 |
6:51 |
120 85-140 |
821 |
182 180-186 |
9/3 |
0.50 |
3:29 |
1:46 |
7:05 |
137 134-140 |
971 |
182 180-184 |
4/5 |
0.75 |
5:14 |
1:45 |
7:01 |
135 133-138 |
947 |
182 180-186 |
2/5 |
1.00 |
6:56 |
1:42 |
6:48 |
134 130-137 |
912 |
183 178-190 |
0/8 |
1.25 |
8:34 |
1:38 |
6:33 |
140 135-143 |
916 |
185 182-188 |
1/3 |
1.50 |
10:13 |
1:38 |
6:34 |
138 136-141 |
905 |
183 180-190 |
0/10 |
1.75 |
11:51 |
1:39 |
6:34 |
139 132-146 |
914 |
184 178-192 |
5/2 |
2.00 |
13:33 |
1:41 |
6:46 |
148 146-150 |
1001 |
187 184-192 |
9/4 |
2.25 |
15:10 |
1:37 |
6:29 |
152 150-153 |
986 |
186 182-190 |
7/1 |
2.50 |
16:45 |
1:35 |
6:22 |
147 143-151 |
935 |
185 182-190 |
1/5 |
2.75 |
18:16 |
1:31 |
6:03 |
142 139-143 |
859 |
187 182-190 |
1/10 |
3.00 |
19:52 |
1:36 |
6:24 |
147 143-149 |
940 |
186 182-192 |
4/7 |
3.25 |
21:25 |
1:32 |
6:10 |
145 145-147 |
893 |
188 184-190 |
6/2 |
3.50 |
22:57 |
1:33 |
6:11 |
152 145-155 |
941 |
187 186-190 |
3/7 |
3.75 |
24:30 |
1:33 |
6:12 |
153 151-155 |
947 |
186 182-192 |
5/14 |
4.00 |
26:03 |
1:33 |
6:11 |
150 147-153 |
928 |
188 184-190 |
2/8 |
4.25 |
27:39 |
1:36 |
6:25 |
158 152-163 |
1013 |
190 186-192 |
7/3 |
4.50 |
29:07 |
1:28 |
5:52 |
160 158-162 |
938 |
190 188-192 |
4/2 |
4.75 |
30:41 |
1:34 |
6:15 |
160 158-164 |
999 |
190 186-196 |
8/0 |
5.00 |
32:07 |
1:26 |
5:46 |
165 160-168 |
951 |
193 186-198 |
11/2 |
5.25 |
33:57 |
1:49 |
7:18 |
158 154-167 |
1153 |
184 180-188 |
10/1 |
5.50 |
35:44 |
1:48 |
7:10 |
145 140-154 |
1040 |
181 178-182 |
7/3 |
5.75 |
37:33 |
1:48 |
7:13 |
139 135-141 |
1004 |
180 178-182 |
6/1 |
6.00 |
39:22 |
1:50 |
7:19 |
136 131-141 |
994 |
180 178-184 |
3/6 |
6.12 |
40:15 |
53 |
7:28 |
129 128-132 |
964 |
180 176-182 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
6.1 |
40:15 |
6:35 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:44 |
55.64% |
More |
800m |
2:59 |
6:00 |
61.67% |
More |
1km |
3:44 |
6:01 |
64.15% |
More |
Mile |
6:04 |
6:04 |
67.61% |
More |
5k |
19:17 |
6:13 |
72.28% |
More |
5 miles |
32:06 |
6:25 |
70.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
68.34 |
5km |
19:45 |
6:21 |
70.60 |
5M |
32:33 |
6:31 |
69.62 |
10km |
40:54 |
6:35 |
69.14 |
10M |
1:07:24 |
6:44 |
69.28 |
Half |
1:29:30 |
6:50 |
68.46 |
20M |
2:19:34 |
6:59 |
69.57 |
Mara |
3:05:18 |
7:04 |
69.87 |
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