- cold
-
Time
1:20:52
-
Miles
11.06
-
Min/mi
7:19
-
Pacing
91%
-
WAVA
64.16
-
Stride(cm)
121
-
Cals
999
-
Cadence
181
-
BPM
134
-
%MHR
76.4
-
B/mi
977
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
ABORTED LONG RUN - Should have been 16 easy miles.
Had been at hospital with Steve again, less than 4hourse sleep and had nothing in my legs. They felt tired, ankles, achilles and calves especially tired and achy.
I just felt totally out of sorts so cut the run short.
Split Summary
===
1) 1m - 7:23(7:23/m) 129/138bpm 98cal 8.12/10.04mph
2) 1m - 6:59(6:59/m) 132/138bpm 95cal 8.6/9.35mph
3) 1m - 6:59(6:59/m) 137/144bpm 97cal 8.6/9.39mph
4) 1m - 7:00(7:00/m) 133/139bpm 89cal 8.58/9.04mph
5) 1m - 7:08(7:08/m) 134/141bpm 90cal 8.4/8.77mph
6) 1m - 7:23(7:23/m) 136/142bpm 96cal 8.13/9mph
7) 1m - 7:26(7:26/m) 135/143bpm 93cal 8.08/9.35mph
8) 1m - 7:38(7:38/m) 134/141bpm 90cal 7.87/8.97mph
9) 1m - 7:32(7:32/m) 135/143bpm 86cal 7.97/8.56mph
10) 1m - 7:33(7:33/m) 135/141bpm 86cal 7.95/8.89mph
11) 1m - 7:28(7:28/m) 133/137bpm 77cal 8.04/8.56mph
12) 0.06m - 26(7:07/m) 125/127bpm 2cal 8.42/8.39mph
7:23 6:59 6:59 7:00 7:08 7:23 7:26 7:38 7:32 7:33 7:28 26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:43 |
3:43 |
7:26 |
128 83-138 |
951 |
181 178-186 |
9/4 |
1.00 |
7:23 |
3:40 |
7:21 |
129 114-133 |
948 |
180 176-186 |
1/9 |
1.50 |
10:55 |
3:31 |
7:03 |
131 117-138 |
923 |
181 174-188 |
7/12 |
2.00 |
14:42 |
3:47 +20
|
7:34 |
132 123-138 |
999 |
181 172-186 |
1/13 |
2.50 |
18:07 |
3:26 |
6:52 |
135 127-139 |
926 |
182 178-188 |
10/9 |
3.00 |
21:41 |
3:34 |
7:07 |
138 133-144 |
983 |
182 176-188 |
10/7 |
3.50 |
25:16 |
3:35 +7
|
7:11 |
130 121-139 |
933 |
181 172-186 |
0/20 |
4.00 |
28:47 |
3:31 |
7:02 |
135 132-137 |
950 |
182 178-188 |
2/7 |
4.50 |
32:24 |
3:36 |
7:13 |
134 132-136 |
967 |
182 176-186 |
4/4 |
5.00 |
36:15 |
3:51 +20
|
7:42 |
132 121-141 |
1017 |
181 122-186 |
4/7 |
5.50 |
40:02 |
3:47 |
7:34 |
136 132-139 |
1029 |
182 178-192 |
11/9 |
6.00 |
43:38 |
3:36 |
7:13 |
136 120-141 |
981 |
182 176-186 |
12/4 |
6.50 |
47:14 |
3:36 |
7:12 |
134 129-139 |
964 |
181 176-188 |
6/17 |
7.00 |
51:03 |
3:49 |
7:38 |
137 129-143 |
1045 |
182 176-188 |
13/8 |
7.50 |
54:54 |
3:51 |
7:43 |
134 119-141 |
1034 |
181 176-188 |
9/8 |
8.00 |
58:42 |
3:47 |
7:35 |
135 130-139 |
1023 |
181 176-186 |
12/1 |
8.50 |
1:02:31 |
3:49 |
7:38 |
137 114-142 |
1046 |
182 178-190 |
13/3 |
9.00 |
1:06:13 |
3:42 |
7:25 |
134 129-139 |
994 |
181 176-186 |
9/13 |
9.50 |
1:09:59 |
3:46 |
7:31 |
134 116-141 |
1007 |
182 176-188 |
8/4 |
10.00 |
1:13:50 |
3:51 +5
|
7:43 |
136 133-139 |
1049 |
181 176-186 |
10/3 |
10.50 |
1:17:45 |
3:55 +11
|
7:50 |
135 133-137 |
1057 |
181 174-186 |
12/3 |
11.00 |
1:21:30 |
3:45 |
7:29 |
132 125-137 |
988 |
180 176-184 |
6/5 |
11.05 |
1:21:53 |
23 |
7:20 |
125 124-126 |
918 |
176 176-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
181 |
11 |
1:21:01 |
7:23 |
Walk |
0.4 |
122 |
0 |
21 |
1:14:00 |
Pause |
0.6 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
47.70% |
More |
800m |
3:24 |
6:50 |
54.12% |
More |
1km |
4:17 |
6:54 |
55.99% |
More |
Mile |
6:58 |
6:58 |
58.82% |
More |
5k |
22:09 |
7:08 |
62.93% |
More |
5 miles |
36:13 |
7:15 |
62.58% |
More |
10k |
45:06 |
7:15 |
62.70% |
More |
10 miles |
1:13:50 |
7:23 |
63.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
63.24 |
5km |
21:19 |
6:52 |
65.41 |
5M |
35:08 |
7:02 |
64.50 |
10km |
44:08 |
7:06 |
64.07 |
10M |
1:12:45 |
7:17 |
64.19 |
Half |
1:36:36 |
7:22 |
63.43 |
20M |
2:30:38 |
7:32 |
64.46 |
Mara |
3:20:00 |
7:38 |
64.73 |
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