-
Time
1:40:59
-
Miles
14.51
-
Min/mi
6:58
-
Pacing
0%
-
WAVA
68.18
-
Stride(cm)
128
-
Cals
1203
-
Cadence
180
-
BPM
136
-
%MHR
77.7
-
B/mi
947
-
Asc(m)
42
-
Hillscore
11
-
Surface
Road
Notes & Comments
CLUB RUN PLUS 7.5m BEFORE - MANOR ROAD ROUTE
Ran easy-comfortable pace for the first 7.5 solo miles then ran on front of fast group for club run.
Ran hard down Manor Road in 5.02 pace and then 5.12 pace. Was really hard work and couldn’t keep up with Andy Peet.
Split Summary
===
1) 1m - 7:04(7:04/m) 126/137bpm 84cal 8.49/9.02mph
2) 1m - 6:50(6:50/m) 134/140bpm 91cal 8.79/9.71mph
3) 1m - 7:11(7:11/m) 137/146bpm 94cal 8.35/9.23mph
4) 1m - 7:19(7:19/m) 132/138bpm 87cal 8.2/8.52mph
5) 1m - 7:04(7:04/m) 133/139bpm 80cal 8.48/9.27mph
6) 1m - 7:07(7:07/m) 133/140bpm 81cal 8.44/9.04mph
7) 1m - 7:09(7:09/m) 136/142bpm 82cal 8.4/9.27mph
8) 1m - 7:14(7:14/m) 126/140bpm 67cal 8.29/9.96mph
9) 1m - 7:23(7:23/m) 134/140bpm 90cal 8.13/8.93mph
10) 1m - 7:31(7:31/m) 135/143bpm 89cal 7.99/9mph
11) 0.27m - 2:00(7:29/m) 135/141bpm 23cal 8.02/8.75mph
12) 0.69m - 3:29(5:02/m) 159/167bpm 53cal 11.93/12.38mph
13) 0.49m - 2:31(5:12/m) 155/165bpm 36cal 11.55/12.9mph
14) 1m - 6:47(6:47/m) 137/165bpm 76cal 8.84/10.96mph
15) 1m - 6:44(6:44/m) 142/150bpm 85cal 8.9/10.52mph
16) 0.21m - 1:21(6:30/m) 150/154bpm 19cal 9.24/9.54mph
17) 0.82m - 5:57(7:16/m) 140/153bpm 65cal 8.25/9mph
18) 0.04m - 18(8:19/m) 130/132bpm 1cal 7.21/7.2mph
7:04 6:50 7:11 7:19 7:04 7:07 7:09 7:14 7:23 7:31 2:00 3:29 2:31 6:47 6:44 1:21 5:57 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:37 |
3:37 +2
|
7:15 |
121 82-133 |
877 |
178 172-184 |
2/11 |
1.00 |
7:05 |
3:27 |
6:55 |
129 118-137 |
892 |
178 172-184 |
5/9 |
1.50 |
10:31 |
3:26 +2
|
6:52 |
134 128-138 |
921 |
179 170-184 |
2/4 |
2.00 |
13:57 |
3:26 |
6:51 |
134 121-139 |
918 |
180 174-186 |
4/8 |
2.50 |
17:29 |
3:32 |
7:05 |
138 125-145 |
977 |
180 174-186 |
11/5 |
3.00 |
21:08 |
3:39 |
7:18 |
136 129-146 |
992 |
178 174-184 |
8/3 |
3.50 |
24:47 |
3:39 |
7:18 |
134 127-137 |
979 |
176 172-186 |
3/3 |
4.00 |
28:27 |
3:40 |
7:20 |
130 123-138 |
954 |
177 174-190 |
5/9 |
4.50 |
32:01 |
3:34 |
7:07 |
136 129-139 |
968 |
180 174-188 |
7/2 |
5.00 |
36:20 |
4:20 +49
|
8:39 |
129 105-137 |
1116 |
180 176-188 |
6/11 |
5.50 |
39:55 |
3:34 |
7:09 |
132 126-137 |
943 |
178 174-188 |
3/9 |
6.00 |
43:27 |
3:32 |
7:05 |
134 122-140 |
949 |
179 174-188 |
5/4 |
6.50 |
47:41 |
4:14 +36
|
8:27 |
133 105-141 |
1124 |
179 128-186 |
12/0 |
7.00 |
51:12 |
3:31 |
7:02 |
138 126-142 |
971 |
179 174-182 |
12/5 |
7.50 |
1:11:44 |
20:33 +17:20
|
41:05 |
132 90-139 |
5423 |
179 170-188 |
4/5 |
8.00 |
1:15:45 |
4:01 |
8:02 |
119 109-132 |
956 |
176 168-182 |
5/7 |
8.50 |
1:19:31 |
3:45 |
7:30 |
136 130-140 |
1021 |
180 174-182 |
13/6 |
9.00 |
1:23:08 |
3:38 |
7:15 |
133 131-135 |
965 |
180 174-184 |
0/10 |
9.50 |
1:27:24 |
4:16 +35
|
8:32 |
132 116-143 |
1126 |
179 174-188 |
14/3 |
10.00 |
1:31:33 |
4:09 +20
|
8:19 |
137 128-143 |
1139 |
180 170-186 |
17/2 |
10.50 |
1:35:12 |
3:39 +30
|
7:18 |
141 112-160 |
1029 |
184 110-198 |
2/8 |
11.00 |
1:39:29 |
4:17 +1:46
|
8:34 |
160 117-167 |
1370 |
193 178-200 |
1/10 |
11.50 |
1:43:50 |
4:21 +1:42
|
8:42 |
155 113-165 |
1349 |
192 170-198 |
2/8 |
12.00 |
1:47:02 |
3:12 |
6:24 |
139 124-143 |
890 |
185 180-188 |
2/7 |
12.50 |
1:50:40 |
3:38 |
7:16 |
136 131-140 |
988 |
180 174-188 |
4/16 |
13.00 |
1:54:15 |
3:35 +8
|
7:10 |
139 135-146 |
996 |
182 178-188 |
9/9 |
13.50 |
1:57:31 |
3:15 |
6:31 |
147 142-151 |
958 |
185 182-192 |
7/1 |
14.00 |
2:01:00 |
3:29 |
6:57 |
149 139-153 |
1037 |
180 174-192 |
17/3 |
14.50 |
2:04:53 |
3:53 +11
|
7:47 |
134 129-138 |
1043 |
177 164-184 |
5/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.7 |
180 |
14.5 |
1:42:41 |
8:30 |
Walk |
1.2 |
115 |
0 |
1:43 |
3:19:59 |
Pause |
14.1 |
- |
- |
20:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:14 |
4:56 |
64.60% |
More |
800m |
2:28 |
4:58 |
74.36% |
More |
1km |
3:07 |
5:01 |
77.08% |
More |
Mile |
6:15 |
6:15 |
65.56% |
More |
5k |
21:52 |
7:02 |
63.78% |
More |
5 miles |
36:17 |
7:15 |
62.47% |
More |
10k |
45:31 |
7:19 |
62.13% |
More |
10 miles |
1:30:43 |
9:04 |
51.47% |
More |
Half |
1:54:30 |
8:44 |
53.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:05 |
6:05 |
67.40 |
5km |
20:01 |
6:27 |
69.66 |
5M |
33:00 |
6:36 |
68.67 |
10km |
41:27 |
6:40 |
68.22 |
10M |
1:08:19 |
6:50 |
68.35 |
Half |
1:30:42 |
6:55 |
67.56 |
20M |
2:21:27 |
7:04 |
68.64 |
Mara |
3:07:49 |
7:10 |
68.93 |
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