Mon 21st May 2018 at 5:00am by Rrunner

Run > Strides
  • warm
  • Time
    1:05:51
  • Miles
    8.21
  • Min/mi
    8:01
  • Pacing
    92%
  • WAVA
    55.43
  • Stride(cm)
    124
  • Cals
    772
  • Cadence
    162
  • BPM
    142
  • %MHR
    76.7
  • B/mi
    1138
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

P&D18W W2S1 : General Aerobic plus Strides

Book said general aerobic but body said easy. Yesterday's 10k took more out of me than I tought. Felt better by the end so all good.

Split Summary
===
1) 1km - 5:34(5:34/km) 125/133bpm 59cal 10.79/13.17kmph
2) 1km - 5:17(5:17/km) 135/141bpm 63cal 11.37/11.69kmph
3) 1km - 5:14(5:14/km) 139/142bpm 64cal 11.46/12.06kmph
4) 1km - 5:02(5:02/km) 140/146bpm 61cal 11.94/12.26kmph
5) 1km - 4:59(4:59/km) 141/146bpm 61cal 12.06/12.16kmph
6) 0.1km - 21(3:35/km) 146/150bpm 4cal 16.76/14.91kmph
7) 0.21km - 1:00(4:52/km) 147/151bpm 13cal 12.31/14.98kmph
8) 0.1km - 23(3:51/km) 144/145bpm 4cal 15.61/15.05kmph
9) 0.21km - 1:00(4:49/km) 145/152bpm 12cal 12.46/14.71kmph
10) 0.1km - 23(3:53/km) 143/147bpm 4cal 15.44/14.54kmph
11) 0.19km - 1:00(5:13/km) 148/152bpm 13cal 11.49/14.48kmph
12) 0.1km - 25(4:07/km) 149/151bpm 5cal 14.56/13.77kmph
13) 0.2km - 1:00(4:55/km) 150/154bpm 13cal 12.2/13.98kmph
14) 0.1km - 23(3:48/km) 146/148bpm 4cal 15.76/13.87kmph
15) 0.21km - 1:00(4:42/km) 149/161bpm 13cal 12.77/14.18kmph
16) 0.1km - 23(3:52/km) 150/154bpm 5cal 15.52/13.98kmph
17) 0.21km - 1:00(4:52/km) 150/154bpm 13cal 12.32/14.18kmph
18) 0.1km - 24(3:59/km) 146/148bpm 4cal 15.07/13.67kmph
19) 0.19km - 1:00(5:08/km) 148/151bpm 13cal 11.69/13.77kmph
20) 0.1km - 23(3:46/km) 146/148bpm 4cal 15.94/13.71kmph
21) 0.2km - 1:00(4:59/km) 149/151bpm 13cal 12.04/13.71kmph
22) 0.1km - 25(4:12/km) 152/154bpm 5cal 14.29/13.33kmph
23) 0.2km - 1:00(5:06/km) 157/160bpm 14cal 11.75/13.4kmph
24) 0.1km - 25(4:12/km) 157/163bpm 5cal 14.27/13.33kmph
25) 0.2km - 1:00(5:04/km) 157/161bpm 13cal 11.83/13.33kmph
26) 1km - 5:02(5:02/km) 146/159bpm 61cal 11.91/11.92kmph
27) 1km - 5:00(5:00/km) 142/147bpm 55cal 11.99/12.6kmph
28) 1km - 4:57(4:57/km) 142/146bpm 54cal 12.11/12.43kmph
29) 1km - 5:11(5:11/km) 144/149bpm 58cal 11.59/12.02kmph
30) 1km - 4:45(4:45/km) 143/147bpm 52cal 12.63/12.8kmph
31) 0.19km - 56(4:52/km) 145/148bpm 10cal 12.34/13.27kmph
5:34 5:17 5:14 5:02 4:59 21 1:00 23 1:00 23 1:00 25 1:00 23 1:00 23 1:00 24 1:00 23 1:00 25 1:00 25 1:00 5:02 5:00 4:57 5:11 4:45 56

Pace

55% 36% 6% 2% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:19 2:19 9:17 117 91-130 1086 165 122-172 3/2
0.50 4:30 2:11 8:43 127 122-133 1106 165 164-166 0/3
0.75 6:38 2:09 8:34 130 127-133 1114 165 164-168 2/2
1.00 8:46 2:08 8:32 135 130-139 1152 165 162-166 3/2
1.25 10:55 2:08 8:33 139 137-140 1188 163 160-166 3/0
1.50 13:05 2:10 8:41 139 137-142 1208 163 162-166 6/0
1.75 15:08 2:03 8:12 139 137-141 1140 162 160-164 4/0
2.00 17:10 2:02 8:07 139 136-142 1129 163 160-164 1/3
2.25 19:10 2:00 8:01 139 135-142 1114 163 160-166 2/3
2.50 21:13 2:03 8:12 142 139-145 1164 161 160-164 4/1
2.75 23:12 1:59 7:57 141 137-146 1120 162 160-164 2/2
3.00 25:13 2:01 8:03 141 135-144 1136 163 158-166 1/3
3.25 27:04 1:51 7:23 146 142-151 1079 164 158-170 1/3
3.50 28:54 1:50 7:19 144 140-151 1054 162 156-168 0/8
3.75 30:46 1:52 7:29 148 143-154 1107 163 158-168 4/0
4.00 32:37 1:51 7:24 150 143-160 1110 161 158-166 1/4
4.25 34:28 1:51 7:24 148 144-154 1096 162 158-166 1/1
4.50 36:15 1:47 7:10 147 145-150 1053 163 158-168 1/4
4.75 38:13 1:58 7:51 153 147-158 1200 160 158-164 5/0
5.00 40:10 1:57 7:50 157 152-163 1229 161 156-166 4/0
5.25 42:11 2:01 8:04 149 143-159 1201 159 156-162 4/0
5.50 44:13 2:02 8:07 143 141-146 1161 160 158-162 0/4
5.75 46:12 1:59 7:55 140 134-143 1109 161 158-164 0/9
6.00 48:15 2:03 8:14 141 134-146 1160 160 158-162 3/1
6.25 50:16 2:01 8:03 145 143-147 1168 161 158-166 4/0
6.50 52:15 1:59 7:56 141 139-144 1119 162 158-164 0/5
6.75 54:15 2:00 7:59 142 140-145 1134 161 160-164 1/1
7.00 56:16 2:01 8:05 141 138-143 1140 161 160-162 1/2
7.25 58:21 2:05 8:19 146 143-149 1214 160 158-162 6/0
7.50 1:00:26 2:04 8:18 144 142-147 1195 162 158-164 2/0
7.75 1:02:19 1:53 7:32 144 140-146 1086 163 162-166 1/3
8.00 1:04:14 1:55 7:40 141 138-144 1080 162 158-166 1/6
8.19 1:05:46 1:32 7:56 146 144-148 1159 161 158-164 3/0

Heart

142/163max
  • Show Beats/Mile

Elevation

Asc 42m, Range 16m, Flat prediction 1:05:32
Elevation Graph
Biggest Climbs (m) Min/mi
16 1.2% 8:31
14 1.3% 7:48
See your biggest climbs

Cadence

162 (172 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 162 8.2 1:05:44 8:01
Walk 0.1 122 0 2 15:07

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 44.74% More
800m 3:34 7:10 49.28% More
1km 4:29 7:13 51.26% More
Mile 7:15 7:15 54.47% More
5k 23:50 7:40 56.35% More
5 miles 39:00 7:48 55.90% More
10k 48:45 7:51 55.79% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 57.56
5km 23:12 7:28 57.90
5M 38:40 7:44 56.38
10km 48:50 7:52 55.70
10M 1:21:23 8:08 55.18
Half 1:48:44 8:18 54.20
20M 2:51:15 8:34 54.53
Mara 3:48:50 8:44 54.42

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