Mon 14th May 2018 at 5:00am by Rrunner
Run > Tempo
- Amazing
- cold
-
Time
1:05:49
-
Miles
8.76
-
Min/mi
7:31
-
Pacing
90%
-
WAVA
59.39
-
Stride(cm)
130
-
Cals
813
-
Cadence
164
-
BPM
149
-
%MHR
80.4
-
B/mi
1117
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
P&D18W W1S1: Lactic Threshold
4k warm up
6k half marathon pace
4k cool down
Split Summary
===
1) 1km - 5:17(5:17/km) 129/139bpm 58cal 11.36/12.5kmph
2) 1km - 5:10(5:10/km) 139/144bpm 65cal 11.61/12.09kmph
3) 1km - 5:11(5:11/km) 141/145bpm 65cal 11.57/11.89kmph
4) 1km - 4:52(4:52/km) 143/152bpm 61cal 12.32/12.6kmph
5) 1km - 4:11(4:11/km) 154/159bpm 58cal 14.35/14.58kmph
6) 1km - 4:09(4:09/km) 156/161bpm 58cal 14.44/14.95kmph
7) 1km - 4:07(4:07/km) 159/162bpm 58cal 14.56/14.64kmph
8) 1km - 4:12(4:12/km) 162/165bpm 60cal 14.26/15.22kmph <<<dodging traffic!
9) 1km - 4:10(4:10/km) 162/166bpm 60cal 14.43/14.61kmph
10) 1km - 4:08(4:08/km) 162/166bpm 59cal 14.54/14.91kmph
11) 1km - 4:50(4:50/km) 151/165bpm 60cal 12.41/14.38kmph
12) 1km - 5:07(5:07/km) 147/151bpm 60cal 11.72/12.26kmph
13) 1km - 4:57(4:57/km) 144/150bpm 47cal 12.12/12.12kmph
14) 1km - 4:55(4:55/km) 142/148bpm 40cal 12.21/12.5kmph
15) 0.1km - 32(5:21/km) 142/143bpm 4cal 11.22/12.23kmph
5:17 5:10 5:11 4:52 4:11 4:09 4:07 4:12 4:10 4:08 4:50 5:07 4:57 4:55 32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:13 |
2:13 |
8:54 |
119 76-134 |
1058 |
170 164-182 |
3/1 |
0.50 |
4:18 |
2:05 |
8:19 |
131 127-138 |
1089 |
169 166-170 |
0/3 |
0.75 |
6:22 |
2:04 |
8:16 |
136 133-138 |
1125 |
171 168-176 |
1/2 |
1.00 |
8:26 |
2:04 |
8:15 |
138 136-140 |
1138 |
169 164-172 |
3/3 |
1.25 |
10:31 |
2:06 |
8:22 |
143 141-144 |
1197 |
165 162-168 |
4/0 |
1.50 |
12:38 |
2:07 |
8:27 |
142 138-144 |
1199 |
165 162-166 |
6/0 |
1.75 |
14:43 |
2:04 |
8:18 |
142 140-144 |
1178 |
164 162-168 |
4/0 |
2.00 |
16:43 |
2:01 |
8:03 |
140 137-143 |
1128 |
164 162-168 |
1/3 |
2.25 |
18:41 |
1:58 |
7:51 |
142 137-145 |
1114 |
164 162-166 |
1/3 |
2.50 |
20:36 |
1:55 |
7:39 |
146 141-154 |
1118 |
165 162-168 |
4/1 |
2.75 |
22:17 |
1:41 |
6:44 |
153 151-153 |
1030 |
168 166-170 |
2/2 |
3.00 |
23:59 |
1:42 |
6:47 |
155 151-158 |
1051 |
167 164-168 |
1/4 |
3.25 |
25:38 |
1:39 |
6:37 |
158 156-161 |
1044 |
167 164-170 |
2/2 |
3.50 |
27:17 |
1:39 |
6:37 |
155 154-157 |
1026 |
166 164-170 |
0/8 |
3.75 |
29:00 |
1:43 |
6:51 |
158 153-161 |
1082 |
166 164-168 |
4/0 |
4.00 |
30:39 |
1:40 |
6:39 |
159 156-162 |
1057 |
165 162-168 |
1/5 |
4.25 |
32:18 |
1:38 |
6:33 |
159 155-161 |
1042 |
165 162-168 |
1/0 |
4.50 |
33:57 |
1:40 |
6:38 |
160 158-162 |
1062 |
167 164-170 |
1/4 |
4.75 |
35:40 |
1:43 |
6:53 |
163 159-165 |
1121 |
165 162-168 |
5/0 |
5.00 |
37:23 |
1:42 |
6:49 |
163 160-165 |
1112 |
165 162-166 |
4/1 |
5.25 |
39:02 |
1:39 |
6:37 |
164 161-166 |
1086 |
164 160-168 |
5/0 |
5.50 |
40:45 |
1:43 |
6:50 |
159 157-161 |
1087 |
164 162-166 |
0/3 |
5.75 |
42:22 |
1:37 |
6:28 |
160 157-162 |
1035 |
165 162-168 |
0/9 |
6.00 |
44:02 |
1:40 |
6:42 |
161 155-164 |
1078 |
165 160-166 |
3/1 |
6.25 |
45:43 |
1:41 |
6:44 |
164 162-166 |
1104 |
164 162-166 |
3/0 |
6.50 |
47:42 |
1:59 |
7:55 |
152 143-164 |
1203 |
158 156-168 |
0/5 |
6.75 |
49:39 |
1:57 |
7:47 |
148 144-152 |
1153 |
160 158-162 |
1/1 |
7.00 |
51:39 |
2:00 |
8:02 |
147 145-149 |
1180 |
161 158-162 |
1/3 |
7.25 |
53:41 |
2:02 |
8:10 |
149 146-151 |
1216 |
160 158-162 |
6/0 |
7.50 |
55:46 |
2:05 |
8:20 |
146 144-149 |
1216 |
160 158-162 |
5/0 |
7.75 |
57:45 |
1:59 |
7:55 |
146 143-149 |
1157 |
160 158-162 |
2/1 |
8.00 |
59:46 |
2:01 |
8:04 |
142 140-143 |
1146 |
162 160-164 |
0/3 |
8.25 |
1:01:44 |
1:58 |
7:50 |
140 136-143 |
1097 |
163 160-166 |
0/9 |
8.50 |
1:03:43 |
1:59 |
7:56 |
144 138-148 |
1142 |
162 160-164 |
3/1 |
8.75 |
1:05:44 |
2:01 |
8:05 |
142 139-145 |
1149 |
163 160-166 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
164 |
8.7 |
1:05:44 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
47.56% |
More |
800m |
3:16 |
6:35 |
53.71% |
More |
1km |
4:06 |
6:35 |
56.15% |
More |
Mile |
6:37 |
6:37 |
59.67% |
More |
5k |
20:46 |
6:41 |
64.70% |
More |
5 miles |
34:53 |
6:59 |
62.49% |
More |
10k |
44:41 |
7:11 |
60.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:24 |
6:24 |
61.76 |
5km |
21:38 |
6:58 |
62.09 |
5M |
36:03 |
7:13 |
60.48 |
10km |
45:31 |
7:20 |
59.76 |
10M |
1:15:52 |
7:35 |
59.19 |
Half |
1:41:23 |
7:44 |
58.13 |
20M |
2:39:39 |
7:59 |
58.49 |
Mara |
3:33:20 |
8:09 |
58.37 |
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