Fri 6th Jul 2018 at 12:00pm by FergusG
Run > General
-
Time
1:13:36
-
Miles
9.01
-
Min/mi
8:10
-
Pacing
91%
-
WAVA
58.28
-
Stride(cm)
114
-
Cals
793
-
Cadence
173
-
BPM
154
-
%MHR
76.8
-
B/mi
1255
-
Asc(m)
42
-
Surface
Road
Notes & Comments
PD55-70/18: W01D5 General Aerobic
Split Summary
===
1) 0km - 3(9:25/km) 105/106bpm 6.38/1.54kmph
2) 1km - 5:49(5:49/km) 137/151bpm 57cal 10.31/13.77kmph
3) 1km - 4:54(4:54/km) 151/158bpm 56cal 12.24/12.77kmph
4) 1km - 4:59(4:59/km) 154/163bpm 58cal 12.05/12.12kmph
5) 1km - 4:53(4:53/km) 157/160bpm 57cal 12.27/12.7kmph
6) 1km - 5:04(5:04/km) 155/158bpm 57cal 11.86/12.23kmph
7) 1km - 4:57(4:57/km) 155/158bpm 55cal 12.12/12.66kmph
8) 1km - 5:10(5:10/km) 156/160bpm 58cal 11.61/12.23kmph
9) 1km - 5:06(5:06/km) 154/159bpm 54cal 11.78/12.56kmph
10) 1km - 5:04(5:04/km) 152/156bpm 51cal 11.84/12.29kmph
11) 1km - 5:02(5:02/km) 155/164bpm 53cal 11.93/12.26kmph
12) 1km - 4:57(4:57/km) 156/161bpm 52cal 12.12/12.53kmph
13) 1km - 5:00(5:00/km) 156/159bpm 52cal 11.98/12.46kmph
14) 1km - 4:59(4:59/km) 155/158bpm 51cal 12.03/12.39kmph
15) 1km - 5:03(5:03/km) 159/168bpm 55cal 11.89/12.5kmph
16) 0.48km - 2:33(5:15/km) 158/165bpm 27cal 11.41/11.86kmph
17) 0.01km - 4(5:28/km) 159/160bpm 10.97/11.42kmph
3 5:49 4:54 4:59 4:53 5:04 4:57 5:10 5:06 5:04 5:02 4:57 5:00 4:59 5:03 2:33 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:07 |
2:07 |
8:27 |
131 103-147 |
1107 |
168 120-176 |
1/9 |
| 0.50 |
4:43 |
2:36 |
10:26 |
139 122-145 |
1450 |
169 124-176 |
2/3 |
| 0.75 |
6:52 |
2:09 |
8:36 |
146 140-151 |
1256 |
170 120-176 |
0/1 |
| 1.00 |
8:47 |
1:54 |
7:37 |
150 146-157 |
1143 |
174 172-176 |
2/0 |
| 1.25 |
10:48 |
2:01 |
8:04 |
154 151-158 |
1243 |
172 168-174 |
0/0 |
| 1.50 |
12:48 |
2:00 |
8:00 |
153 148-156 |
1225 |
172 170-176 |
3/1 |
| 1.75 |
14:48 |
2:00 |
8:02 |
155 152-163 |
1245 |
173 168-178 |
1/2 |
| 2.00 |
16:45 |
1:57 |
7:48 |
155 152-158 |
1210 |
173 170-176 |
0/1 |
| 2.25 |
18:45 |
1:59 |
7:58 |
157 154-160 |
1250 |
174 170-178 |
1/1 |
| 2.50 |
20:43 |
1:58 |
7:53 |
157 154-160 |
1238 |
173 172-176 |
2/2 |
| 2.75 |
22:44 |
2:01 |
8:03 |
154 148-158 |
1239 |
173 172-176 |
0/2 |
| 3.00 |
24:46 |
2:02 |
8:08 |
155 152-157 |
1262 |
174 172-176 |
3/2 |
| 3.25 |
26:49 |
2:03 |
8:12 |
156 153-157 |
1279 |
173 170-176 |
1/2 |
| 3.50 |
28:48 |
1:59 |
7:55 |
155 151-157 |
1227 |
174 172-176 |
1/1 |
| 3.75 |
30:48 |
2:00 |
8:02 |
154 149-158 |
1237 |
174 170-176 |
1/1 |
| 4.00 |
32:52 |
2:04 |
8:15 |
155 154-157 |
1280 |
173 170-176 |
2/1 |
| 4.25 |
34:57 |
2:05 |
8:20 |
157 154-160 |
1308 |
172 170-176 |
1/0 |
| 4.50 |
37:02 |
2:05 |
8:19 |
154 151-159 |
1282 |
172 168-176 |
1/2 |
| 4.75 |
39:03 |
2:02 |
8:07 |
155 152-158 |
1257 |
173 168-176 |
2/1 |
| 5.00 |
41:07 |
2:04 |
8:16 |
152 150-155 |
1257 |
172 168-174 |
1/1 |
| 5.25 |
43:09 |
2:01 |
8:06 |
151 149-154 |
1223 |
173 170-174 |
1/2 |
| 5.50 |
45:09 |
2:00 |
8:02 |
153 147-156 |
1229 |
174 172-176 |
0/1 |
| 5.75 |
47:15 |
2:05 |
8:21 |
154 152-157 |
1285 |
175 172-178 |
1/1 |
| 6.00 |
49:16 |
2:01 |
8:05 |
156 153-164 |
1261 |
175 174-178 |
1/1 |
| 6.25 |
51:16 |
2:00 |
8:00 |
156 154-157 |
1249 |
175 174-176 |
2/2 |
| 6.50 |
53:16 |
2:01 |
8:02 |
155 154-158 |
1245 |
175 172-178 |
2/0 |
| 6.75 |
55:16 |
1:59 |
7:58 |
156 152-161 |
1242 |
174 172-176 |
1/2 |
| 7.00 |
57:13 |
1:57 |
7:50 |
157 155-159 |
1230 |
175 172-178 |
1/1 |
| 7.25 |
59:13 |
2:00 |
8:00 |
155 153-157 |
1240 |
176 174-178 |
0/0 |
| 7.50 |
1:01:18 |
2:05 |
8:19 |
156 154-157 |
1297 |
175 174-178 |
2/0 |
| 7.75 |
1:03:16 |
1:58 |
7:50 |
156 152-158 |
1223 |
176 174-178 |
1/3 |
| 8.00 |
1:05:17 |
2:02 |
8:07 |
155 153-158 |
1258 |
175 172-178 |
0/0 |
| 8.25 |
1:07:16 |
1:59 |
7:55 |
156 153-160 |
1236 |
175 174-178 |
0/2 |
| 8.50 |
1:09:15 |
1:59 |
7:57 |
159 155-167 |
1263 |
174 168-178 |
1/0 |
| 8.75 |
1:11:23 |
2:08 |
8:30 |
161 157-168 |
1369 |
172 166-176 |
3/1 |
| 9.00 |
1:13:30 |
2:07 |
8:29 |
158 155-160 |
1342 |
172 168-174 |
2/1 |
| 9.01 |
1:13:36 |
6 |
8:38 |
159 159-160 |
1374 |
172 170-174 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.0 |
173 |
9 |
1:12:54 |
8:07 |
| Walk |
0.5 |
121 |
0 |
20 |
9:06 |
| Still |
0.5 |
- |
- |
22 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:52 |
7:31 |
43.23% |
More |
| 800m |
3:50 |
7:43 |
49.20% |
More |
| 1km |
4:52 |
7:49 |
50.65% |
More |
| Mile |
7:52 |
7:52 |
53.29% |
More |
| 5k |
24:45 |
7:58 |
57.65% |
More |
| 5 miles |
40:18 |
8:04 |
57.59% |
More |
| 10k |
50:03 |
8:03 |
57.90% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:10 |
7:10 |
58.53 |
| 5km |
23:49 |
7:40 |
59.91 |
| 5M |
39:26 |
7:53 |
58.86 |
| 10km |
49:38 |
7:59 |
58.38 |
| 10M |
1:22:12 |
8:13 |
58.24 |
| Half |
1:49:26 |
8:21 |
57.42 |
| 20M |
2:51:23 |
8:34 |
58.10 |
| Mara |
3:48:11 |
8:43 |
58.18 |
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