Tue 17th Jul 2018 at 7:00pm by puzzler
Run > Strides
-
Time
1:12:25
-
Miles
8.00
-
Min/mi
9:03
-
Pacing
86%
-
WAVA
53.59
-
Stride(cm)
109
-
Cals
878
-
Cadence
164
-
BPM
141
-
%MHR
76.4
-
B/mi
1279
-
Asc(m)
42
-
Surface
Road
Notes & Comments
8 miles with 10x100 strides. Bit cooler this evening and managed a reasonable lick on the strides.
Split Summary
===
1) 1m - 9:17(9:17/m) 137/154bpm 128cal 6.46/8.31mph
2) 0.33m - 2:49(8:37/m) 145/151bpm 42cal 6.97/8.08mph
3) 0.06m - 19(5:11/m) 147/153bpm 4cal 11.58/13.44mph
4) 0.07m - 41(9:25/m) 156/158bpm 11cal 6.37/13.67mph
5) 0.06m - 19(5:03/m) 155/160bpm 5cal 11.88/13.34mph
6) 0.07m - 40(9:38/m) 161/163bpm 11cal 6.23/13.21mph
7) 0.07m - 19(4:49/m) 158/161bpm 5cal 12.47/12.59mph
8) 0.07m - 37(8:32/m) 161/164bpm 10cal 7.03/12.75mph
9) 0.07m - 20(4:58/m) 158/162bpm 5cal 12.06/12.98mph
10) 0.06m - 40(10:41/m) 161/164bpm 11cal 5.62/12.75mph
11) 0.07m - 20(4:50/m) 157/161bpm 5cal 12.42/12.84mph
12) 0.07m - 41(9:35/m) 161/163bpm 11cal 6.27/12.84mph
13) 0.06m - 20(5:22/m) 157/160bpm 5cal 11.18/12.56mph
14) 0.07m - 39(9:13/m) 162/165bpm 11cal 6.51/12.52mph
15) 0.07m - 20(4:50/m) 159/162bpm 5cal 12.39/12.96mph
16) 0.07m - 40(9:48/m) 163/165bpm 11cal 6.12/12.98mph
17) 0.07m - 19(5:00/m) 159/162bpm 5cal 12.01/13.21mph
18) 0.07m - 43(10:47/m) 163/166bpm 12cal 5.57/13mph
19) 0.07m - 20(4:45/m) 157/161bpm 5cal 12.65/11.23mph
20) 0.07m - 42(10:46/m) 162/165bpm 11cal 5.57/11.35mph
21) 0.07m - 20(4:41/m) 159/163bpm 5cal 12.82/14.03mph
22) 0.06m - 41(11:24/m) 163/166bpm 11cal 5.26/13.3mph
23) 1m - 9:02(9:02/m) 144/157bpm 125cal 6.64/7.41mph
24) 1m - 9:17(9:17/m) 139/142bpm 110cal 6.46/7.2mph
25) 1m - 9:14(9:14/m) 138/145bpm 99cal 6.5/6.87mph
26) 1m - 9:27(9:27/m) 137/139bpm 98cal 6.35/6.68mph
27) 1m - 10:02(10:02/m) 134/140bpm 89cal 5.98/7.51mph
28) 0.33m - 3:15(9:56/m) 136/142bpm 28cal 6.04/7.35mph
9:17 2:49 19 41 19 40 19 37 20 40 20 41 20 39 20 40 19 43 20 42 20 41 9:02 9:17 9:14 9:27 10:02 3:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:29 |
2:29 |
9:54 |
122 82-134 |
1208 |
165 120-176 |
2/5 |
0.50 |
5:08 |
2:39 |
10:37 |
137 133-144 |
1454 |
163 152-168 |
3/2 |
0.75 |
7:15 |
2:07 |
8:27 |
141 134-152 |
1192 |
169 150-176 |
3/1 |
1.00 |
9:18 |
2:03 |
8:13 |
151 145-154 |
1240 |
171 164-176 |
4/4 |
1.25 |
11:24 |
2:06 |
8:26 |
146 141-151 |
1231 |
169 164-174 |
2/6 |
1.50 |
13:18 |
1:54 |
7:36 |
149 142-158 |
1132 |
166 124-194 |
3/2 |
1.75 |
15:07 |
1:49 |
7:18 |
160 157-164 |
1167 |
168 152-194 |
3/3 |
2.00 |
17:01 |
1:54 |
7:36 |
160 156-164 |
1216 |
168 150-192 |
3/4 |
2.25 |
18:52 |
1:50 |
7:21 |
161 155-165 |
1183 |
168 150-192 |
3/3 |
2.50 |
20:41 |
1:49 |
7:15 |
161 155-166 |
1168 |
168 142-192 |
4/4 |
2.75 |
22:48 |
2:07 |
8:29 |
158 150-166 |
1340 |
163 144-196 |
4/4 |
3.00 |
24:57 |
2:09 |
8:35 |
146 142-149 |
1253 |
163 160-168 |
2/3 |
3.25 |
27:15 |
2:18 |
9:13 |
143 142-145 |
1319 |
162 158-164 |
4/3 |
3.50 |
29:38 |
2:23 |
9:31 |
141 139-144 |
1343 |
161 158-164 |
5/8 |
3.75 |
31:55 |
2:17 |
9:08 |
142 140-145 |
1298 |
163 154-168 |
5/4 |
4.00 |
34:16 |
2:21 |
9:25 |
139 138-141 |
1308 |
162 158-168 |
6/4 |
4.25 |
36:40 |
2:24 |
9:36 |
137 136-138 |
1315 |
162 158-164 |
5/10 |
4.50 |
38:55 |
2:15 |
9:01 |
139 137-141 |
1254 |
163 160-168 |
6/2 |
4.75 |
41:09 |
2:14 |
8:55 |
140 139-143 |
1249 |
165 162-170 |
2/2 |
5.00 |
43:25 |
2:16 |
9:03 |
140 137-143 |
1266 |
163 160-168 |
4/3 |
5.25 |
45:43 |
2:18 |
9:12 |
140 134-145 |
1288 |
162 154-164 |
5/8 |
5.50 |
48:06 |
2:23 |
9:33 |
136 134-138 |
1299 |
163 160-166 |
7/4 |
5.75 |
50:26 |
2:20 |
9:21 |
135 133-137 |
1262 |
163 158-166 |
2/2 |
6.00 |
52:51 |
2:25 |
9:41 |
136 134-138 |
1318 |
161 156-164 |
1/2 |
6.25 |
55:12 |
2:20 |
9:21 |
136 133-139 |
1272 |
163 156-166 |
3/2 |
6.50 |
57:32 |
2:20 |
9:20 |
138 136-139 |
1287 |
163 160-166 |
2/1 |
6.75 |
59:55 |
2:23 |
9:33 |
136 134-139 |
1299 |
162 158-164 |
2/5 |
7.00 |
1:02:27 |
2:32 |
10:07 |
134 132-137 |
1356 |
160 156-162 |
7/3 |
7.25 |
1:04:47 |
2:21 |
9:23 |
135 132-139 |
1266 |
162 154-164 |
3/5 |
7.50 |
1:07:31 |
2:44 |
10:56 |
135 130-140 |
1477 |
159 146-172 |
1/1 |
7.75 |
1:09:59 |
2:28 |
9:50 |
132 128-134 |
1299 |
161 152-168 |
2/2 |
7.99 |
1:12:24 |
2:25 |
9:54 |
137 132-142 |
1356 |
160 124-164 |
4/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
163 |
8 |
1:11:58 |
9:03 |
Walk |
0.5 |
134 |
0 |
23 |
10:39 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
49.29% |
More |
800m |
3:26 |
6:55 |
56.35% |
More |
1km |
4:19 |
6:57 |
58.48% |
More |
Mile |
7:10 |
7:10 |
59.95% |
More |
5k |
25:24 |
8:10 |
57.53% |
More |
5 miles |
42:55 |
8:35 |
55.43% |
More |
10k |
54:25 |
8:45 |
54.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
52.14 |
5km |
26:56 |
8:40 |
54.24 |
5M |
44:18 |
8:52 |
53.70 |
10km |
55:36 |
8:57 |
53.43 |
10M |
1:31:27 |
9:09 |
53.70 |
Half |
2:01:18 |
9:16 |
53.16 |
20M |
3:08:49 |
9:26 |
54.11 |
Mara |
4:10:26 |
9:34 |
54.40 |
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