Sun 13th May 2018 at 6:00am by Rrunner
Run > Easy
- Amazing
-
Time
51:40
-
Miles
6.24
-
Min/mi
8:17
-
Pacing
97%
-
WAVA
52.87
-
Stride(cm)
120
-
Cals
596
-
Cadence
162
-
BPM
138
-
%MHR
74.7
-
B/mi
1143
-
Asc(m)
60
-
Hillscore
3
-
Surface
Road
Notes & Comments
The end of base building, tomorrow the hard work starts.
Feeling good (have I said that before?), fit and ready for the challenge.
Bring it on.
Split Summary
===
1) 1km - 5:16(5:16/km) 126/135bpm 55cal 11.4/14.18kmph
2) 1km - 5:10(5:10/km) 137/144bpm 62cal 11.63/12.02kmph
3) 1km - 5:11(5:11/km) 141/144bpm 65cal 11.56/11.82kmph
4) 1km - 5:01(5:01/km) 141/146bpm 61cal 11.97/12.36kmph
5) 1km - 5:06(5:06/km) 140/146bpm 61cal 11.78/11.96kmph
6) 1km - 5:04(5:04/km) 140/145bpm 59cal 11.84/12.39kmph
7) 1km - 5:02(5:02/km) 140/145bpm 58cal 11.92/12.06kmph
8) 1km - 5:14(5:14/km) 144/150bpm 63cal 11.48/12.12kmph
9) 1km - 5:12(5:12/km) 141/146bpm 57cal 11.53/11.62kmph
10) 1km - 5:12(5:12/km) 138/142bpm 53cal 11.54/11.92kmph
11) 0.04km - 13(4:58/km) 139/139bpm 2cal 12.1/11.62kmph
5:16 5:10 5:11 5:01 5:06 5:04 5:02 5:14 5:12 5:12 13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:11 |
2:11 |
8:45 |
116 79-132 |
1014 |
171 166-178 |
3/2 |
0.50 |
4:16 |
2:04 |
8:18 |
128 124-134 |
1062 |
166 164-168 |
0/3 |
0.75 |
6:17 |
2:02 |
8:07 |
132 130-135 |
1071 |
166 164-168 |
2/2 |
1.00 |
8:25 |
2:07 |
8:29 |
135 131-140 |
1145 |
164 162-166 |
3/2 |
1.25 |
10:29 |
2:04 |
8:17 |
141 139-144 |
1168 |
162 160-164 |
3/0 |
1.50 |
12:36 |
2:07 |
8:27 |
142 141-144 |
1200 |
161 158-164 |
6/0 |
1.75 |
14:41 |
2:05 |
8:20 |
140 138-143 |
1167 |
162 160-164 |
4/1 |
2.00 |
16:42 |
2:01 |
8:04 |
138 136-140 |
1114 |
162 160-164 |
1/3 |
2.25 |
18:41 |
2:00 |
7:59 |
140 138-143 |
1118 |
162 160-164 |
2/4 |
2.50 |
20:45 |
2:03 |
8:12 |
143 139-146 |
1173 |
161 158-164 |
4/1 |
2.75 |
22:47 |
2:02 |
8:08 |
139 135-146 |
1131 |
161 158-162 |
2/2 |
3.00 |
24:49 |
2:03 |
8:10 |
141 137-144 |
1152 |
160 158-162 |
1/3 |
3.25 |
26:52 |
2:03 |
8:13 |
141 138-143 |
1158 |
160 158-162 |
1/3 |
3.50 |
28:52 |
2:00 |
8:00 |
139 137-143 |
1111 |
160 156-164 |
0/8 |
3.75 |
30:58 |
2:06 |
8:25 |
141 136-145 |
1187 |
160 158-164 |
4/0 |
4.00 |
33:01 |
2:03 |
8:12 |
139 135-143 |
1139 |
160 156-164 |
1/5 |
4.25 |
35:04 |
2:03 |
8:12 |
141 135-145 |
1156 |
161 158-162 |
1/1 |
4.50 |
37:03 |
1:58 |
7:53 |
142 138-145 |
1119 |
161 160-164 |
1/4 |
4.75 |
39:10 |
2:08 |
8:31 |
146 143-149 |
1243 |
159 156-162 |
6/0 |
5.00 |
41:18 |
2:08 |
8:30 |
143 140-149 |
1216 |
159 158-160 |
5/0 |
5.25 |
43:24 |
2:06 |
8:23 |
141 134-145 |
1182 |
160 156-162 |
3/0 |
5.50 |
45:29 |
2:05 |
8:21 |
140 134-142 |
1170 |
160 158-164 |
0/4 |
5.75 |
47:30 |
2:01 |
8:06 |
137 134-140 |
1110 |
160 154-164 |
0/9 |
6.00 |
49:39 |
2:08 |
8:34 |
138 132-142 |
1181 |
159 158-162 |
3/1 |
6.24 |
51:39 |
2:00 |
8:19 |
139 138-142 |
1157 |
160 156-162 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
161 |
6.2 |
51:39 |
8:17 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
39.05% |
More |
800m |
3:58 |
7:58 |
44.31% |
More |
1km |
4:58 |
8:00 |
46.22% |
More |
Mile |
8:05 |
8:05 |
48.89% |
More |
5k |
25:19 |
8:09 |
53.05% |
More |
5 miles |
41:12 |
8:14 |
52.92% |
More |
10k |
51:24 |
8:16 |
52.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
54.64 |
5km |
24:26 |
7:52 |
54.98 |
5M |
40:44 |
8:09 |
53.52 |
10km |
51:26 |
8:17 |
52.89 |
10M |
1:25:43 |
8:34 |
52.39 |
Half |
1:54:32 |
8:45 |
51.46 |
20M |
3:00:23 |
9:01 |
51.77 |
Mara |
4:01:02 |
9:12 |
51.66 |
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