- cold
-
Time
1:42:40
-
Miles
15.02
-
Min/mi
6:50
-
Pacing
0%
-
WAVA
69.57
-
Stride(cm)
130
-
Cals
1362
-
Cadence
181
-
BPM
136
-
%MHR
77.8
-
B/mi
930
-
Asc(m)
226
-
Hillscore
11
-
Surface
Road
Notes & Comments
CLUB RUN PLUS 7m BEFORE - Ran at top end of easy effort, concentrating on form and stride. Ran faster than I was expecting which was good.
Club run was leading fast group at a steady sub-7 pace instead of reps or surges.
Felt tired by the end but had loads of gears left if needed.
Split Summary
===
1) 1m - 7:01(7:01/m) 123/134bpm 87cal 8.56/9.6mph
2) 1m - 6:35(6:35/m) 133/140bpm 93cal 9.11/10mph
3) 1m - 6:50(6:50/m) 139/145bpm 99cal 8.78/9.54mph
4) 1m - 6:46(6:46/m) 137/144bpm 94cal 8.87/9.68mph
5) 1m - 6:44(6:44/m) 138/145bpm 93cal 8.91/9.33mph
6) 1m - 6:47(6:47/m) 142/150bpm 98cal 8.84/9.37mph
7) 1m - 6:50(6:50/m) 133/147bpm 83cal 8.79/9.81mph
8) 1m - 7:00(7:00/m) 135/144bpm 95cal 8.56/9.85mph
9) 1m - 6:53(6:53/m) 139/152bpm 95cal 8.72/9.83mph
10) 1m - 6:39(6:39/m) 132/150bpm 75cal 9.01/10.06mph
11) 1m - 6:32(6:32/m) 141/149bpm 88cal 9.19/10.77mph
12) 1m - 7:11(7:11/m) 137/145bpm 89cal 8.35/9.27mph
13) 1m - 7:02(7:02/m) 136/148bpm 80cal 8.52/9.04mph
14) 1m - 6:41(6:41/m) 143/149bpm 91cal 8.97/10.06mph
15) 1m - 7:02(7:02/m) 146/153bpm 101cal 8.53/8.93mph
16) 0.02m - 6(6:02/m) 137/138bpm 1cal 9.93/8.16mph
7:01 6:35 6:50 6:46 6:44 6:47 6:50 7:00 6:53 6:39 6:32 7:11 7:02 6:41 7:02 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:34 |
3:34 |
7:08 |
119 90-130 |
848 |
178 174-184 |
2/12 |
1.00 |
7:00 |
3:26 |
6:53 |
125 119-134 |
860 |
177 172-190 |
7/10 |
1.50 |
10:17 |
3:17 |
6:34 |
133 123-140 |
874 |
180 174-186 |
2/5 |
2.00 |
14:06 |
3:49 +31
|
7:38 |
133 116-140 |
1015 |
183 172-240 |
8/11 |
2.50 |
17:37 |
3:30 |
7:01 |
139 127-143 |
975 |
180 176-186 |
17/0 |
3.00 |
20:56 |
3:20 |
6:40 |
138 123-145 |
919 |
181 176-188 |
5/3 |
3.50 |
24:19 |
3:23 |
6:45 |
139 127-144 |
939 |
181 176-186 |
6/4 |
4.00 |
27:42 |
3:23 |
6:47 |
135 130-142 |
915 |
179 174-186 |
4/12 |
4.50 |
31:03 |
3:21 |
6:42 |
139 137-143 |
930 |
181 176-184 |
7/3 |
5.00 |
34:27 |
3:23 |
6:47 |
137 123-145 |
929 |
180 176-184 |
3/8 |
5.50 |
37:56 |
3:29 +7
|
6:59 |
140 136-144 |
977 |
181 176-188 |
5/2 |
6.00 |
41:21 |
3:25 |
6:50 |
143 123-149 |
977 |
182 176-186 |
9/3 |
6.50 |
44:36 |
3:15 |
6:29 |
141 127-146 |
915 |
181 176-188 |
4/8 |
7.00 |
1:09:10 |
24:34 +20:59
|
49:08 |
125 86-147 |
6142 |
180 170-222 |
3/8 |
7.50 |
1:12:45 |
3:35 +4
|
7:10 |
131 108-140 |
940 |
181 176-190 |
7/8 |
8.00 |
1:16:22 |
3:37 +6
|
7:14 |
138 133-144 |
998 |
178 110-184 |
14/12 |
8.50 |
1:20:00 |
3:38 +13
|
7:15 |
134 122-140 |
972 |
179 168-188 |
2/11 |
9.00 |
1:23:28 |
3:28 |
6:57 |
144 130-152 |
1000 |
181 178-186 |
16/1 |
9.50 |
1:29:22 |
5:54 +2:30
|
11:48 |
123 97-150 |
1451 |
178 168-216 |
1/24 |
10.00 |
1:32:39 |
3:17 |
6:33 |
141 128-146 |
924 |
183 180-186 |
2/12 |
10.50 |
1:35:54 |
3:15 |
6:31 |
144 130-148 |
938 |
184 182-186 |
6/5 |
11.00 |
1:40:01 |
4:07 +51
|
8:15 |
137 108-149 |
1130 |
183 172-196 |
12/11 |
11.50 |
1:43:40 |
3:38 +4
|
7:17 |
137 120-144 |
997 |
181 170-188 |
10/10 |
12.00 |
1:47:52 |
4:12 +36
|
8:25 |
137 115-145 |
1153 |
182 178-188 |
12/1 |
12.50 |
1:51:56 |
4:03 +35
|
8:07 |
135 116-146 |
1096 |
182 164-184 |
7/8 |
13.00 |
1:56:13 |
4:17 +44
|
8:34 |
138 124-148 |
1183 |
183 168-188 |
17/1 |
13.50 |
1:59:33 |
3:20 |
6:40 |
145 140-149 |
967 |
184 178-188 |
2/6 |
14.00 |
2:02:54 |
3:21 |
6:42 |
139 116-145 |
932 |
183 180-186 |
3/10 |
14.50 |
2:06:25 |
3:30 |
7:00 |
144 139-151 |
1009 |
183 180-188 |
8/6 |
15.00 |
2:09:58 |
3:34 +2
|
7:07 |
148 138-152 |
1054 |
183 174-188 |
13/3 |
Elevation
Biggest Climbs (m) |
Min/mi |
20 1.6% |
7:58
|
18 2.0% |
6:57
|
18 1.4% |
7:52
|
16 2.2% |
7:00
|
14 3.4% |
7:12
|
14 4.1% |
7:32
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
181 |
15 |
2:05:40 |
8:39 |
Walk |
0.1 |
110 |
0 |
10 |
20:52 |
Pause |
3.1 |
- |
- |
4:09 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:11 |
51.58% |
More |
800m |
3:09 |
6:21 |
58.32% |
More |
1km |
3:57 |
6:21 |
60.88% |
More |
Mile |
6:27 |
6:27 |
63.60% |
More |
5k |
20:58 |
6:45 |
66.50% |
More |
5 miles |
34:15 |
6:51 |
66.17% |
More |
10k |
42:28 |
6:50 |
66.59% |
More |
10 miles |
1:32:14 |
9:13 |
50.63% |
More |
Half |
1:56:33 |
8:54 |
52.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:58 |
5:58 |
68.72 |
5km |
19:38 |
6:19 |
71.02 |
5M |
32:21 |
6:28 |
70.05 |
10km |
40:38 |
6:32 |
69.59 |
10M |
1:06:59 |
6:42 |
69.71 |
Half |
1:28:56 |
6:47 |
68.90 |
20M |
2:18:41 |
6:56 |
70.01 |
Mara |
3:04:08 |
7:02 |
70.31 |
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