Fri 22nd Dec 2017 at 7:00am by K5 Gus
Run > General
-
Time
1:13:18
-
Miles
9.18
-
Min/mi
7:59
-
Pacing
84%
-
WAVA
62.82
-
Stride(cm)
110
-
Cals
971
-
Cadence
183
-
BPM
153
-
%MHR
81.4
-
B/mi
1222
-
Asc(m)
42
-
Hillscore
26
-
Surface
Road
Notes & Comments
Felt brilliant, thought legs would be tired and heavy after yesterday's interval session, but felt super bouncy even up the long hill. Can I bottle this please !!!
Split Summary
===
1) 1m - 7:58(7:58/m) 133/150bpm 89cal 7.53/8.27mph
2) 1m - 8:37(8:37/m) 144/149bpm 111cal 6.96/7.39mph
3) 1m - 8:57(8:57/m) 153/161bpm 121cal 6.71/7.51mph
4) 1m - 9:10(9:10/m) 159/164bpm 128cal 6.55/8.52mph
5) 1m - 9:11(9:11/m) 163/169bpm 133cal 6.53/7.43mph
6) 1m - 7:32(7:32/m) 157/164bpm 103cal 7.97/8.85mph
7) 1m - 6:52(6:52/m) 154/164bpm 89cal 8.73/10.87mph
8) 1m - 7:01(7:01/m) 159/165bpm 96cal 8.54/10.54mph
9) 1m - 6:19(6:19/m) 154/159bpm 78cal 9.5/10.69mph
10) 0.18m - 1:41(9:33/m) 160/163bpm 23cal 6.28/8.89mph
7:58 8:37 8:57 9:10 9:11 7:32 6:52 7:01 6:19 1:41
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:47 |
128 84-141 |
1123 |
180 110-188 |
8/0 |
0.50 |
4:11 |
1:59 |
7:56 |
131 121-139 |
1039 |
184 180-192 |
2/9 |
0.75 |
6:00 |
1:50 |
7:18 |
133 129-140 |
972 |
185 180-188 |
0/15 |
1.00 |
7:57 |
1:57 |
7:49 |
138 128-150 |
1078 |
182 178-188 |
6/3 |
1.25 |
10:12 |
2:15 |
8:59 |
145 141-149 |
1302 |
179 174-184 |
13/0 |
1.50 |
12:23 |
2:11 |
8:45 |
141 139-146 |
1235 |
179 178-184 |
10/1 |
1.75 |
14:32 |
2:09 |
8:35 |
143 140-145 |
1227 |
181 180-184 |
8/1 |
2.00 |
16:36 |
2:04 |
8:15 |
146 142-148 |
1206 |
183 180-184 |
9/1 |
2.25 |
18:38 |
2:02 |
8:10 |
149 147-151 |
1216 |
184 182-186 |
3/2 |
2.50 |
20:49 |
2:10 |
8:42 |
151 142-156 |
1313 |
182 176-186 |
12/0 |
2.75 |
23:09 |
2:20 |
9:20 |
154 150-158 |
1437 |
178 174-184 |
15/0 |
3.00 |
25:33 |
2:24 |
9:36 |
156 148-161 |
1496 |
179 174-186 |
18/0 |
3.25 |
27:36 |
2:03 |
8:13 |
157 150-160 |
1289 |
183 180-186 |
9/2 |
3.50 |
29:46 |
2:10 |
8:40 |
157 152-160 |
1361 |
183 174-192 |
13/1 |
3.75 |
32:08 |
2:22 |
9:28 |
160 156-164 |
1516 |
180 176-186 |
16/0 |
4.00 |
34:42 |
2:34 |
10:15 |
162 158-164 |
1661 |
177 174-184 |
29/0 |
4.25 |
37:27 |
2:45 |
11:01 |
164 158-168 |
1807 |
176 174-180 |
30/0 |
4.50 |
39:41 |
2:14 |
8:54 |
164 154-168 |
1461 |
179 174-184 |
16/0 |
4.75 |
41:49 |
2:08 |
8:33 |
164 162-167 |
1402 |
183 178-188 |
11/0 |
5.00 |
43:53 |
2:04 |
8:15 |
162 153-169 |
1337 |
182 178-186 |
8/3 |
5.25 |
45:44 |
1:51 |
7:25 |
157 152-161 |
1163 |
184 180-188 |
2/6 |
5.50 |
47:35 |
1:52 |
7:27 |
157 154-159 |
1168 |
185 182-190 |
1/5 |
5.75 |
49:22 |
1:46 |
7:05 |
158 155-159 |
1119 |
185 182-188 |
1/8 |
6.00 |
51:24 |
2:03 |
8:11 |
157 154-164 |
1285 |
183 176-188 |
9/2 |
6.25 |
53:20 |
1:56 |
7:44 |
156 141-164 |
1207 |
183 174-190 |
5/10 |
6.50 |
54:59 |
1:39 |
6:35 |
150 145-155 |
987 |
190 182-208 |
0/40 |
6.75 |
56:38 |
1:39 |
6:34 |
152 150-154 |
998 |
189 182-200 |
0/24 |
7.00 |
58:18 |
1:40 |
6:40 |
158 154-160 |
1053 |
187 182-192 |
1/11 |
7.25 |
1:00:15 |
1:58 |
7:50 |
162 156-165 |
1270 |
185 182-192 |
7/2 |
7.50 |
1:01:59 |
1:44 |
6:56 |
159 155-165 |
1102 |
185 180-190 |
1/12 |
7.75 |
1:03:46 |
1:47 |
7:09 |
158 153-164 |
1130 |
186 182-192 |
1/9 |
8.00 |
1:05:18 |
1:31 |
6:05 |
156 147-163 |
950 |
188 182-196 |
0/26 |
8.25 |
1:06:46 |
1:29 |
5:55 |
151 147-154 |
893 |
190 186-196 |
0/34 |
8.50 |
1:08:19 |
1:33 |
6:11 |
151 148-153 |
933 |
189 184-196 |
0/26 |
8.75 |
1:09:55 |
1:36 |
6:25 |
155 152-159 |
994 |
188 176-196 |
0/21 |
9.00 |
1:11:38 |
1:43 |
6:51 |
157 155-159 |
1077 |
186 180-190 |
2/6 |
9.17 |
1:13:18 |
1:40 |
9:33 |
160 157-163 |
1529 |
179 176-190 |
14/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:24 |
5:39 |
59.88% |
More |
800m |
2:55 |
5:51 |
68.29% |
More |
1km |
3:42 |
5:57 |
70.07% |
More |
Mile |
6:09 |
6:09 |
71.53% |
More |
5k |
21:09 |
6:48 |
70.77% |
More |
5 miles |
36:33 |
7:19 |
66.75% |
More |
10k |
48:00 |
7:44 |
63.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
71.48 |
5km |
21:50 |
7:02 |
68.55 |
5M |
37:10 |
7:26 |
65.64 |
10km |
47:23 |
7:38 |
64.33 |
10M |
1:20:39 |
8:04 |
62.51 |
Half |
1:49:04 |
8:20 |
60.71 |
20M |
2:55:00 |
8:45 |
59.95 |
Mara |
3:56:39 |
9:02 |
59.12 |
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