Fri 9th Mar 2018 at 6:00am by Brunski
Run > Steady-State
-
Time
1:35:34
-
Miles
13.15
-
Min/mi
7:16
-
Pacing
87%
-
WAVA
63.80
-
Stride(cm)
127
-
Cals
1536
-
Cadence
175
-
BPM
129
-
%MHR
76.9
-
B/mi
939
-
Asc(m)
42
-
Hillscore
21
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:20(9:20/m) 122/132bpm 144cal 6.43/7.12mph
2) 1m - 8:16(8:16/m) 125/134bpm 134cal 7.26/9.43mph
3) 1m - 6:43(6:43/m) 118/122bpm 97cal 8.94/9.46mph
4) 1m - 6:55(6:55/m) 122/128bpm 108cal 8.67/9.93mph
5) 1m - 7:05(7:05/m) 127/134bpm 116cal 8.47/9.79mph
6) 1m - 6:51(6:51/m) 130/134bpm 115cal 8.77/10.33mph
7) 1m - 6:58(6:58/m) 129/133bpm 110cal 8.62/9.77mph
8) 1m - 6:44(6:44/m) 133/136bpm 114cal 8.92/9.66mph
9) 1m - 6:59(6:59/m) 133/137bpm 118cal 8.59/10.92mph
10) 1m - 7:13(7:13/m) 135/140bpm 122cal 8.31/9.98mph
11) 1m - 7:06(7:06/m) 133/137bpm 113cal 8.45/9.73mph
12) 1m - 7:37(7:37/m) 135/140bpm 118cal 7.88/9.79mph
13) 1m - 6:45(6:45/m) 136/141bpm 109cal 8.88/9.91mph
14) 0.15m - 1:01(6:54/m) 141/141bpm 18cal 8.7/9.27mph
9:20 8:16 6:43 6:55 7:05 6:51 6:58 6:44 6:59 7:13 7:06 7:37 6:45 1:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:33 |
4:33 |
9:06 |
117 88-129 |
1065 |
169 162-174 |
32/0 |
1.00 |
9:20 |
4:47 |
9:35 |
126 119-132 |
1207 |
170 164-184 |
49/0 |
1.50 |
13:48 |
4:27 |
8:54 |
128 120-134 |
1140 |
169 166-176 |
42/0 |
2.00 |
17:36 |
3:49 |
7:37 |
121 117-126 |
922 |
174 162-186 |
10/7 |
2.50 |
21:00 |
3:24 |
6:47 |
117 115-121 |
794 |
174 168-184 |
3/21 |
3.00 |
24:19 |
3:19 |
6:39 |
119 115-122 |
791 |
175 172-180 |
0/24 |
3.50 |
27:38 |
3:19 |
6:37 |
121 119-125 |
801 |
175 168-182 |
2/18 |
4.00 |
31:14 |
3:36 |
7:13 |
123 118-128 |
887 |
175 154-196 |
2/11 |
4.50 |
34:42 |
3:28 |
6:56 |
124 120-128 |
860 |
175 148-232 |
13/24 |
5.00 |
38:19 |
3:37 |
7:14 |
130 124-134 |
941 |
177 136-208 |
9/29 |
5.50 |
41:42 |
3:23 |
6:46 |
129 126-132 |
873 |
174 132-208 |
24/38 |
6.00 |
45:10 |
3:28 |
6:55 |
132 126-134 |
914 |
177 162-196 |
4/27 |
6.50 |
48:39 |
3:29 |
6:59 |
129 126-133 |
901 |
175 164-188 |
15/22 |
7.00 |
52:07 |
3:28 |
6:56 |
128 124-131 |
888 |
175 166-198 |
7/19 |
7.50 |
55:28 |
3:21 |
6:41 |
133 130-136 |
889 |
175 160-198 |
1/8 |
8.00 |
58:51 |
3:23 |
6:47 |
133 130-136 |
901 |
177 170-214 |
2/8 |
8.50 |
1:02:20 |
3:29 |
6:57 |
133 130-136 |
925 |
178 172-194 |
4/7 |
9.00 |
1:05:51 |
3:31 |
7:02 |
134 130-137 |
942 |
177 166-194 |
5/6 |
9.50 |
1:09:21 |
3:30 |
7:00 |
134 131-136 |
938 |
175 164-196 |
7/3 |
10.00 |
1:13:04 |
3:43 |
7:26 |
136 132-140 |
1011 |
173 164-186 |
25/4 |
10.50 |
1:16:24 |
3:20 |
6:40 |
134 131-137 |
892 |
174 166-188 |
7/12 |
11.00 |
1:20:14 |
3:51 +4
|
7:42 |
133 130-135 |
1023 |
175 160-196 |
12/6 |
11.50 |
1:24:22 |
4:07 |
8:15 |
136 133-139 |
1121 |
172 158-178 |
28/0 |
12.00 |
1:27:51 |
3:30 |
6:59 |
134 125-140 |
937 |
173 164-204 |
9/19 |
12.50 |
1:31:20 |
3:29 |
6:58 |
133 128-138 |
926 |
178 164-192 |
7/5 |
13.00 |
1:34:37 |
3:17 |
6:33 |
139 137-141 |
911 |
181 152-192 |
4/13 |
13.15 |
1:35:38 |
1:01 |
6:57 |
141 140-141 |
980 |
177 142-192 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
174 |
13.1 |
1:35:18 |
7:16 |
Walk |
0.3 |
146 |
0 |
16 |
9:56 |
Pause |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:56 |
52.89% |
More |
800m |
3:06 |
6:15 |
58.11% |
More |
1km |
3:58 |
6:23 |
59.51% |
More |
Mile |
6:38 |
6:38 |
60.96% |
More |
5k |
21:13 |
6:50 |
64.76% |
More |
5 miles |
34:26 |
6:53 |
64.78% |
More |
10k |
42:42 |
6:52 |
65.18% |
More |
10 miles |
1:10:13 |
7:01 |
65.43% |
More |
Half |
1:35:10 |
7:16 |
63.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:45 |
5:45 |
70.26 |
5km |
19:48 |
6:22 |
69.37 |
5M |
33:16 |
6:39 |
67.06 |
10km |
42:10 |
6:47 |
66.00 |
10M |
1:10:53 |
7:05 |
64.81 |
Half |
1:35:10 |
7:16 |
63.34 |
20M |
2:31:01 |
7:33 |
63.24 |
Mara |
3:22:46 |
7:44 |
62.81 |
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