Wed 19th Sep 2018 at 6:00am by Oranj
Run > Steady-State
-
Time
38:42
-
Miles
4.98
-
Min/mi
7:46
-
Pacing
95%
-
WAVA
63.38
-
Stride(cm)
130
-
Cals
509
-
Cadence
159
-
BPM
135
-
%MHR
80.2
-
B/mi
1047
-
Asc(m)
86
-
Hillscore
2
-
Surface
Road
Notes & Comments
Knee OK, Wrist rather sore :-/
===
1) 2km - 9:35(4:48/km) 126/137bpm 118cal 12.52/14.08kmph
2) 2km - 9:43(4:52/km) 135/143bpm 130cal 12.35/14.64kmph
3) 2km - 9:33(4:46/km) 138/147bpm 129cal 12.57/13.37kmph
4) 2km - 9:47(4:53/km) 139/145bpm 131cal 12.27/13.3kmph
5) 0.02km - 4(4:12/km) 136/137bpm 1cal 14.26/12.23kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:05 |
2:05 |
8:18 |
114 70-129 |
947 |
158 102-164 |
4/3 |
0.50 |
3:57 |
1:52 |
7:28 |
128 123-131 |
957 |
158 156-160 |
0/8 |
0.75 |
5:51 |
1:55 |
7:38 |
125 121-134 |
955 |
159 156-180 |
2/2 |
1.00 |
7:45 |
1:53 |
7:34 |
134 131-137 |
1014 |
160 156-174 |
5/7 |
1.25 |
9:38 |
1:53 |
7:33 |
132 130-135 |
997 |
158 156-162 |
1/3 |
1.50 |
11:36 |
1:58 |
7:52 |
132 130-133 |
1038 |
160 156-176 |
2/6 |
1.75 |
13:37 |
2:01 |
8:02 |
137 133-143 |
1102 |
161 156-184 |
8/2 |
2.00 |
15:32 |
1:55 |
7:40 |
135 131-141 |
1036 |
159 154-170 |
4/5 |
2.25 |
17:30 |
1:58 |
7:51 |
136 134-138 |
1068 |
159 156-162 |
3/3 |
2.50 |
19:25 |
1:55 |
7:40 |
137 134-140 |
1050 |
159 156-166 |
7/3 |
2.75 |
21:16 |
1:51 |
7:24 |
136 133-138 |
1006 |
160 158-168 |
3/6 |
3.00 |
23:15 |
2:00 |
7:59 |
142 136-147 |
1133 |
160 154-178 |
12/3 |
3.25 |
25:12 |
1:57 |
7:48 |
141 136-146 |
1099 |
159 158-166 |
5/1 |
3.50 |
27:06 |
1:53 |
7:34 |
136 133-139 |
1028 |
160 154-174 |
3/5 |
3.75 |
29:01 |
1:55 |
7:41 |
134 124-139 |
1029 |
159 156-180 |
1/13 |
4.00 |
30:55 |
1:54 |
7:37 |
132 125-139 |
1005 |
160 156-232 |
3/4 |
4.25 |
32:52 |
1:57 |
7:50 |
140 138-142 |
1096 |
159 156-162 |
5/3 |
4.50 |
34:53 |
2:01 |
8:04 |
143 141-145 |
1153 |
160 158-168 |
6/0 |
4.75 |
36:50 |
1:57 |
7:49 |
142 140-145 |
1109 |
160 158-164 |
7/1 |
4.98 |
38:42 |
1:52 |
8:05 |
140 136-145 |
1132 |
159 158-166 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
159 |
5 |
38:41 |
7:46 |
Walk |
0.0 |
103 |
0 |
1 |
10:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
46.20% |
More |
800m |
3:43 |
7:28 |
53.95% |
More |
1km |
4:40 |
7:31 |
55.92% |
More |
Mile |
7:33 |
7:33 |
58.66% |
More |
5k |
23:54 |
7:41 |
63.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
60.85 |
5km |
23:42 |
7:38 |
63.67 |
5M |
38:52 |
7:46 |
63.31 |
10km |
48:43 |
7:50 |
63.12 |
10M |
1:19:55 |
8:00 |
63.64 |
Half |
1:45:49 |
8:05 |
63.14 |
20M |
2:44:19 |
8:13 |
64.43 |
Mara |
3:37:35 |
8:18 |
64.88 |
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