- breezy
-
Time
1:39:46
-
Miles
15.52
-
Min/mi
6:26
-
Pacing
86.6%
-
WAVA
74.13
-
Stride(cm)
136
-
Cals
1467
-
Cadence
184
-
BPM
150
-
%MHR
85.9
-
B/mi
966
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
MARATHON PACE SESSION - Aim was 2m steady warm up, 4 x 15 mins at MP with 3min recoveries.
MP sections averaged at:
6.02
6.03
6.03
6.04
Really pleased with the paces achieved (2.5 miles each 15 mins). It was a very tough session and was apprehensive before running it but managed to force myself to keep going, despite wanting to cut it short.
The last section could have been quicker but I got slowed at junctions by traffic.
Ran most around Victoria Park. Blustery wind from the pavilion to the hill down to the bins.
Split Summary
===
1) 1m - 7:12(7:12/m) 128/134bpm 96cal 8.34/9.83mph
2) 1m - 6:55(6:55/m) 135/145bpm 99cal 8.68/9.33mph
3) 1m - 6:00(6:00/m) 148/154bpm 95cal 10/11.71mph
4) 1m - 6:00(6:00/m) 156/160bpm 99cal 9.99/10.6mph
5) 0.49m - 3:01(6:07/m) 158/159bpm 49cal 9.81/10.73mph
6) 0.59m - 4:01(6:47/m) 146/159bpm 60cal 8.85/9.93mph
7) 1m - 6:04(6:04/m) 154/158bpm 98cal 9.89/10.35mph
8) 1m - 6:06(6:06/m) 158/162bpm 101cal 9.84/10.5mph
9) 0.48m - 2:54(6:01/m) 160/162bpm 48cal 9.97/10.87mph
10) 0.42m - 3:00(7:09/m) 152/159bpm 47cal 8.4/9.48mph
11) 1m - 6:04(6:04/m) 158/161bpm 99cal 9.9/10.83mph
12) 1m - 6:00(6:00/m) 160/163bpm 102cal 9.99/11.25mph
13) 0.5m - 3:02(6:06/m) 161/164bpm 51cal 9.85/10.27mph
14) 0.4m - 3:02(7:38/m) 149/162bpm 41cal 7.87/10.12mph
15) 1m - 6:04(6:04/m) 157/161bpm 97cal 9.9/10.73mph
16) 1m - 6:00(6:00/m) 157/162bpm 93cal 10/10.73mph
17) 0.48m - 2:58(6:10/m) 157/159bpm 45cal 9.72/10.08mph
18) 1m - 7:05(7:05/m) 149/158bpm 84cal 8.48/9.46mph
19) 1m - 7:13(7:13/m) 143/153bpm 58cal 8.31/9.02mph
20) 0.15m - 1:07(7:16/m) 137/140bpm 5cal 8.26/8.79mph
7:12 6:55 6:00 6:00 3:01 4:01 6:04 6:06 2:54 3:00 6:04 6:00 3:02 3:02 6:04 6:00 2:58 7:05 7:13 1:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:40 |
3:40 |
7:19 |
125 81-134 |
915 |
178 174-182 |
8/3 |
1.00 |
7:11 |
3:32 |
7:03 |
128 113-132 |
903 |
179 176-184 |
0/9 |
1.50 |
10:33 |
3:22 |
6:43 |
130 125-134 |
874 |
180 176-188 |
1/12 |
2.00 |
14:06 |
3:33 |
7:06 |
140 132-145 |
994 |
181 178-186 |
15/0 |
2.50 |
17:05 |
2:59 |
5:58 |
145 128-151 |
865 |
184 180-188 |
3/12 |
3.00 |
20:23 |
3:18 +17
|
6:37 |
150 144-154 |
992 |
185 182-198 |
4/8 |
3.50 |
23:23 |
2:59 |
5:59 |
158 154-160 |
945 |
186 180-190 |
11/5 |
4.00 |
26:24 |
3:01 |
6:02 |
155 142-158 |
935 |
185 180-190 |
2/7 |
4.50 |
29:26 |
3:02 |
6:04 |
158 157-159 |
959 |
187 182-190 |
7/6 |
5.00 |
32:50 |
3:24 |
6:48 |
147 139-158 |
999 |
181 178-186 |
3/5 |
5.50 |
35:54 |
3:04 |
6:09 |
150 139-157 |
921 |
186 178-190 |
10/8 |
6.00 |
38:57 |
3:03 |
6:06 |
155 144-158 |
946 |
187 184-194 |
6/5 |
6.50 |
42:01 |
3:04 |
6:08 |
156 152-158 |
957 |
184 180-188 |
3/11 |
7.00 |
45:05 |
3:04 |
6:09 |
159 154-162 |
977 |
187 184-190 |
9/4 |
7.50 |
48:05 |
3:00 |
5:59 |
160 150-162 |
958 |
187 182-190 |
6/9 |
8.00 |
51:34 |
3:29 |
6:57 |
153 145-161 |
1064 |
181 178-188 |
9/4 |
8.50 |
54:32 |
2:59 |
5:57 |
157 142-161 |
935 |
189 184-192 |
7/4 |
9.00 |
57:39 |
3:06 |
6:12 |
159 155-162 |
987 |
187 182-190 |
6/8 |
9.50 |
1:00:38 |
2:59 |
5:59 |
161 159-163 |
963 |
187 182-190 |
9/6 |
10.00 |
1:03:38 |
3:00 |
6:01 |
160 149-162 |
962 |
187 182-192 |
4/6 |
10.50 |
1:06:53 |
3:15 +12
|
6:30 |
161 157-164 |
1046 |
186 140-192 |
8/7 |
11.00 |
1:10:39 |
3:46 +6
|
7:32 |
148 130-157 |
1116 |
182 176-192 |
3/5 |
11.50 |
1:13:42 |
3:03 |
6:05 |
158 151-161 |
962 |
188 184-194 |
7/0 |
12.00 |
1:16:42 |
3:00 |
6:01 |
158 156-160 |
950 |
186 180-196 |
3/10 |
12.50 |
1:19:40 |
2:58 |
5:56 |
159 152-162 |
943 |
187 182-190 |
8/7 |
13.00 |
1:22:40 |
3:00 |
5:59 |
153 140-156 |
916 |
185 182-192 |
0/16 |
13.50 |
1:26:03 |
3:23 |
6:47 |
156 150-159 |
1057 |
185 178-192 |
4/5 |
14.00 |
1:29:30 |
3:27 +5
|
6:53 |
146 130-151 |
1006 |
182 180-188 |
9/2 |
14.50 |
1:33:04 |
3:34 |
7:07 |
149 146-152 |
1061 |
182 178-188 |
18/2 |
15.00 |
1:37:07 |
4:03 +26
|
8:06 |
142 133-149 |
1151 |
180 176-184 |
14/2 |
15.50 |
1:40:44 |
3:37 |
7:14 |
139 126-144 |
1006 |
179 176-184 |
5/9 |
15.52 |
1:40:52 |
8 |
8:24 |
134 134-135 |
1125 |
177 176-178 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
184 |
15.5 |
1:39:56 |
6:29 |
Walk |
0.2 |
140 |
0 |
13 |
1:31:55 |
Pause |
0.7 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:32 |
57.59% |
More |
800m |
2:53 |
5:48 |
63.69% |
More |
1km |
3:36 |
5:48 |
66.55% |
More |
Mile |
5:55 |
5:55 |
69.31% |
More |
5k |
19:06 |
6:09 |
73.02% |
More |
5 miles |
30:44 |
6:09 |
73.74% |
More |
10k |
38:25 |
6:11 |
73.62% |
More |
10 miles |
1:02:13 |
6:13 |
75.05% |
More |
Half |
1:22:57 |
6:20 |
74.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:36 |
5:36 |
73.22 |
5km |
18:26 |
5:56 |
75.64 |
5M |
30:22 |
6:04 |
74.63 |
10km |
38:09 |
6:08 |
74.12 |
10M |
1:02:53 |
6:17 |
74.26 |
Half |
1:23:30 |
6:22 |
73.38 |
20M |
2:10:12 |
6:31 |
74.57 |
Mara |
2:52:53 |
6:36 |
74.89 |
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