-
Time
1:12:52
-
Miles
10.11
-
Min/mi
7:12
-
Pacing
92%
-
WAVA
64.82
-
Stride(cm)
121
-
Cals
845
-
Cadence
184
-
BPM
129
-
%MHR
73.7
-
B/mi
930
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
EASY RUN - Icy underfoot so ran easy effort.
Legs felt good after the first mile following yesterday’s rest day and pace against HR was quite good.
Split Summary
===
1) 1m - 7:47(7:47/m) 123/133bpm 95cal 7.7/8.77mph
2) 1m - 7:09(7:09/m) 129/134bpm 93cal 8.4/9.12mph
3) 1m - 7:14(7:14/m) 127/136bpm 87cal 8.3/9.16mph
4) 1m - 7:02(7:02/m) 133/140bpm 90cal 8.54/8.89mph
5) 1m - 6:55(6:55/m) 132/138bpm 86cal 8.67/9.23mph
6) 1m - 7:03(7:03/m) 127/132bpm 72cal 8.51/9.23mph
7) 1m - 6:55(6:55/m) 130/141bpm 77cal 8.67/9.52mph
8) 1m - 7:24(7:24/m) 132/137bpm 86cal 8.12/8.93mph
9) 1m - 7:14(7:14/m) 132/138bpm 81cal 8.3/9.43mph
10) 1m - 7:23(7:23/m) 130/135bpm 74cal 8.13/9.02mph
11) 0.11m - 47(7:06/m) 120/122bpm 4cal 8.44/8.77mph
7:47 7:09 7:14 7:02 6:55 7:03 6:55 7:24 7:14 7:23 47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:55 |
3:55 |
7:50 |
124 78-133 |
972 |
182 178-188 |
10/5 |
1.00 |
7:47 |
3:52 |
7:43 |
122 111-127 |
942 |
182 178-188 |
2/13 |
1.50 |
11:19 |
3:32 |
7:03 |
127 111-131 |
896 |
184 178-188 |
1/12 |
2.00 |
14:56 |
3:37 |
7:15 |
131 126-134 |
949 |
185 182-192 |
13/3 |
2.50 |
18:37 |
3:41 |
7:22 |
129 114-136 |
951 |
184 180-192 |
8/6 |
3.00 |
22:10 |
3:33 |
7:06 |
125 110-133 |
887 |
184 182-192 |
3/16 |
3.50 |
25:37 |
3:27 |
6:54 |
131 127-135 |
903 |
185 182-190 |
8/8 |
4.00 |
29:11 |
3:35 |
7:09 |
134 129-140 |
959 |
185 182-188 |
9/4 |
4.50 |
32:41 |
3:29 |
6:59 |
130 113-138 |
907 |
185 182-190 |
5/7 |
5.00 |
36:18 |
3:37 +10
|
7:14 |
133 124-136 |
962 |
186 182-196 |
6/5 |
5.50 |
39:53 |
3:36 |
7:11 |
126 112-131 |
906 |
184 180-194 |
5/11 |
6.00 |
43:21 |
3:28 |
6:56 |
128 123-132 |
887 |
185 180-194 |
4/12 |
6.50 |
46:54 |
3:33 |
7:05 |
133 111-141 |
942 |
186 180-194 |
16/8 |
7.00 |
50:16 |
3:22 |
6:44 |
127 114-137 |
855 |
185 182-190 |
2/14 |
7.50 |
54:00 |
3:45 +7
|
7:29 |
132 128-137 |
988 |
184 158-192 |
12/8 |
8.00 |
57:45 |
3:45 |
7:30 |
132 130-135 |
990 |
184 176-188 |
11/7 |
8.50 |
1:01:22 |
3:37 |
7:14 |
130 114-135 |
940 |
184 180-194 |
12/2 |
9.00 |
1:05:00 |
3:38 |
7:16 |
134 130-138 |
973 |
185 180-192 |
14/1 |
9.50 |
1:08:45 |
3:45 |
7:30 |
130 115-135 |
975 |
184 180-190 |
10/4 |
10.00 |
1:12:22 |
3:38 |
7:15 |
130 122-134 |
943 |
183 180-188 |
7/4 |
10.11 |
1:13:09 |
47 |
7:11 |
120 119-121 |
862 |
182 176-184 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
184 |
10.1 |
1:12:51 |
7:14 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.4 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
51.03% |
More |
800m |
3:18 |
6:38 |
55.77% |
More |
1km |
4:11 |
6:44 |
57.33% |
More |
Mile |
6:49 |
6:49 |
60.17% |
More |
5k |
21:46 |
7:00 |
64.05% |
More |
5 miles |
35:14 |
7:03 |
64.31% |
More |
10k |
44:00 |
7:05 |
64.26% |
More |
10 miles |
1:12:17 |
7:14 |
64.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:25 |
6:25 |
63.90 |
5km |
21:07 |
6:48 |
66.03 |
5M |
34:47 |
6:57 |
65.15 |
10km |
43:42 |
7:02 |
64.71 |
10M |
1:12:02 |
7:12 |
64.83 |
Half |
1:35:39 |
7:18 |
64.06 |
20M |
2:29:09 |
7:27 |
65.10 |
Mara |
3:18:02 |
7:34 |
65.38 |
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