Fri 11th May 2018 at 5:00am by Rrunner
Run > Strides
-
Time
49:23
-
Miles
6.23
-
Min/mi
7:56
-
Pacing
91%
-
WAVA
55.20
-
Stride(cm)
126
-
Cals
588
-
Cadence
161
-
BPM
144
-
%MHR
77.9
-
B/mi
1142
-
Asc(m)
58
-
Hillscore
3
-
Surface
Road
Notes & Comments
10x100m strides to keep the legs moving without putting stress on CV during an easy week.
Split Summary
===
1) 1km - 5:25(5:25/km) 126/137bpm 57cal 11.08/13.13kmph
2) 1km - 5:07(5:07/km) 139/145bpm 63cal 11.72/12.02kmph
3) 1km - 5:08(5:08/km) 142/145bpm 64cal 11.67/11.86kmph
4) 0.1km - 22(3:45/km) 146/149bpm 4cal 16.01/14.28kmph
5) 0.21km - 1:00(4:48/km) 147/152bpm 13cal 12.49/14.61kmph
6) 0.1km - 22(3:36/km) 147/153bpm 4cal 16.64/15.75kmph
7) 0.2km - 1:00(4:59/km) 155/159bpm 13cal 12.05/15.72kmph
8) 0.1km - 21(3:33/km) 150/151bpm 4cal 16.87/16.49kmph
9) 0.2km - 1:00(5:02/km) 155/160bpm 13cal 11.94/16.46kmph
10) 0.1km - 22(3:43/km) 156/159bpm 5cal 16.16/16.23kmph
11) 0.2km - 1:00(4:56/km) 156/159bpm 13cal 12.16/15.79kmph
12) 0.1km - 21(3:31/km) 150/152bpm 4cal 17.07/15.18kmph
13) 0.21km - 1:00(4:50/km) 154/158bpm 13cal 12.41/15.48kmph
14) 0.1km - 21(3:31/km) 151/155bpm 4cal 17.03/16.09kmph
15) 0.21km - 1:00(4:50/km) 157/160bpm 13cal 12.42/15.96kmph
16) 0.1km - 23(3:53/km) 157/161bpm 5cal 15.43/15.58kmph
17) 0.2km - 1:00(5:00/km) 156/160bpm 13cal 11.99/15.28kmph
18) 0.1km - 21(3:28/km) 155/160bpm 4cal 17.35/14.85kmph
19) 0.21km - 1:00(4:49/km) 156/159bpm 13cal 12.44/14.95kmph
20) 0.1km - 20(3:18/km) 150/152bpm 4cal 18.18/14.91kmph
21) 0.21km - 1:00(4:44/km) 151/159bpm 13cal 12.67/14.91kmph
22) 0.1km - 22(3:44/km) 153/157bpm 4cal 16.07/14.91kmph
23) 0.21km - 1:00(4:47/km) 156/158bpm 13cal 12.54/14.88kmph
24) 1km - 4:57(4:57/km) 144/158bpm 59cal 12.12/12.12kmph
25) 1km - 5:06(5:06/km) 147/157bpm 63cal 11.77/12.06kmph
26) 1km - 5:03(5:03/km) 145/150bpm 59cal 11.87/12.16kmph
27) 0.97km - 5:00(5:10/km) 141/150bpm 51cal 11.62/12.6kmph
22 22 21 22 21 21 23 21 20 22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:16 |
2:16 |
9:02 |
116 84-132 |
1048 |
168 164-174 |
0/4 |
0.50 |
4:23 |
2:08 |
8:32 |
128 125-136 |
1091 |
162 160-164 |
2/2 |
0.75 |
6:29 |
2:05 |
8:21 |
134 130-137 |
1119 |
164 162-166 |
1/3 |
1.00 |
8:31 |
2:02 |
8:10 |
138 135-142 |
1127 |
162 160-164 |
6/0 |
1.25 |
10:35 |
2:04 |
8:16 |
143 140-145 |
1183 |
160 156-164 |
5/0 |
1.50 |
12:41 |
2:06 |
8:24 |
142 138-145 |
1193 |
159 156-160 |
4/0 |
1.75 |
14:45 |
2:04 |
8:17 |
142 140-144 |
1175 |
159 156-162 |
0/4 |
2.00 |
16:37 |
1:52 |
7:29 |
145 139-152 |
1084 |
162 158-168 |
1/3 |
2.25 |
18:26 |
1:49 |
7:16 |
150 142-159 |
1089 |
162 158-170 |
2/2 |
2.50 |
20:11 |
1:45 |
6:59 |
155 149-159 |
1083 |
163 156-170 |
4/2 |
2.75 |
22:01 |
1:50 |
7:20 |
154 149-158 |
1128 |
160 156-168 |
1/3 |
3.00 |
23:51 |
1:50 |
7:19 |
155 147-160 |
1133 |
161 156-170 |
2/1 |
3.25 |
25:36 |
1:45 |
6:59 |
156 152-160 |
1089 |
162 156-170 |
0/6 |
3.50 |
27:22 |
1:46 |
7:04 |
154 150-159 |
1089 |
160 156-168 |
1/4 |
3.75 |
29:12 |
1:51 |
7:22 |
153 145-158 |
1127 |
161 156-172 |
3/1 |
4.00 |
31:11 |
1:59 |
7:57 |
147 140-158 |
1168 |
159 156-162 |
0/3 |
4.25 |
33:11 |
2:00 |
7:58 |
143 140-146 |
1140 |
159 158-160 |
1/2 |
4.50 |
35:10 |
2:00 |
7:59 |
143 139-146 |
1141 |
160 158-162 |
2/2 |
4.75 |
37:14 |
2:03 |
8:13 |
148 144-151 |
1216 |
159 158-162 |
5/0 |
5.00 |
39:18 |
2:04 |
8:17 |
147 144-155 |
1218 |
159 156-162 |
6/0 |
5.25 |
41:21 |
2:03 |
8:11 |
147 142-150 |
1202 |
159 158-160 |
2/1 |
5.50 |
43:24 |
2:03 |
8:12 |
144 142-146 |
1180 |
160 156-162 |
0/2 |
5.75 |
45:21 |
1:58 |
7:51 |
140 137-144 |
1099 |
161 158-162 |
0/9 |
6.00 |
47:27 |
2:05 |
8:21 |
143 136-150 |
1195 |
160 158-162 |
3/0 |
6.22 |
49:19 |
1:52 |
8:30 |
141 137-144 |
1198 |
160 158-164 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
160 |
6.2 |
49:19 |
7:56 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:37 |
46.40% |
More |
800m |
3:26 |
6:54 |
51.19% |
More |
1km |
4:21 |
7:01 |
52.73% |
More |
Mile |
7:03 |
7:03 |
56.12% |
More |
5k |
23:21 |
7:31 |
57.54% |
More |
5 miles |
38:52 |
7:46 |
56.09% |
More |
10k |
49:14 |
7:55 |
55.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
57.01 |
5km |
23:24 |
7:32 |
57.41 |
5M |
39:00 |
7:48 |
55.90 |
10km |
49:15 |
7:56 |
55.23 |
10M |
1:22:04 |
8:12 |
54.72 |
Half |
1:49:40 |
8:22 |
53.74 |
20M |
2:52:43 |
8:38 |
54.07 |
Mara |
3:50:47 |
8:49 |
53.96 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry