Wed 14th Nov 2018 at 6:00am by Sorequads
Run > Progressive
-
Time
1:16:02
-
Miles
11.05
-
Min/mi
6:53
-
Pacing
74%
-
WAVA
64.31
-
Stride(cm)
123
-
Cals
1101
-
Cadence
190
-
BPM
154
-
%MHR
93.4
-
B/mi
1061
-
Asc(m)
114
-
Surface
Road
Notes & Comments
Progressive. Strong southerly wind. Didn't manage to get to HMP, but working pleasingly hard. Enjoyably tough session.
Split Summary
===
1) 1m - 7:58(7:58/m) 128/138bpm 98cal 7.52/9.04mph
2) 1m - 7:22(7:22/m) 137/155bpm 97cal 8.14/8.56mph
3) 1m - 7:04(7:04/m) 149/168bpm 105cal 8.49/8.93mph
4) 1m - 6:55(6:55/m) 156/168bpm 108cal 8.68/8.91mph
5) 1m - 6:36(6:36/m) 162/178bpm 110cal 9.08/9.56mph
6) 1m - 6:24(6:24/m) 161/168bpm 105cal 9.37/11.44mph
7) 1m - 6:22(6:22/m) 163/174bpm 101cal 9.44/9.93mph
8) 1m - 6:27(6:27/m) 165/173bpm 105cal 9.31/9.93mph
9) 1m - 6:22(6:22/m) 165/168bpm 100cal 9.43/10.02mph
10) 1m - 6:29(6:29/m) 166/171bpm 104cal 9.25/10.08mph
11) 1m - 7:36(7:36/m) 146/166bpm 64cal 7.89/8.75mph
12) 0.05m - 27(8:30/m) 151/153bpm 4cal 7.06/6.82mph
7:58 7:22 7:04 6:55 6:36 6:24 6:22 6:27 6:22 6:29 7:36 27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:09 |
4:09 +9
|
8:17 |
118 77-136 |
978 |
173 118-184 |
3/12 |
1.00 |
8:08 |
3:59 |
7:58 |
132 125-137 |
1052 |
182 174-186 |
7/7 |
1.50 |
11:50 |
3:42 |
7:24 |
135 129-141 |
999 |
185 182-188 |
9/9 |
2.00 |
15:30 |
3:40 |
7:20 |
141 131-155 |
1034 |
186 182-188 |
5/5 |
2.50 |
20:23 |
4:53 +1:20
|
9:46 |
149 92-168 |
1455 |
187 178-192 |
5/6 |
3.00 |
23:54 |
3:31 |
7:02 |
150 141-157 |
1054 |
187 180-190 |
3/5 |
3.50 |
27:20 |
3:27 |
6:54 |
157 148-168 |
1082 |
190 186-192 |
2/1 |
4.00 |
30:48 |
3:28 |
6:55 |
156 151-164 |
1079 |
192 188-196 |
6/5 |
4.50 |
34:09 |
3:21 |
6:42 |
164 154-178 |
1098 |
192 190-196 |
6/5 |
5.00 |
37:25 |
3:16 |
6:32 |
163 154-170 |
1064 |
192 188-198 |
2/4 |
5.50 |
40:33 |
3:08 |
6:16 |
159 156-166 |
997 |
194 190-198 |
2/1 |
6.00 |
43:49 |
3:16 |
6:32 |
163 159-168 |
1065 |
196 182-200 |
6/4 |
6.50 |
47:03 |
3:14 |
6:28 |
163 161-171 |
1054 |
196 192-200 |
6/6 |
7.00 |
50:10 |
3:07 |
6:15 |
164 161-174 |
1025 |
197 186-212 |
2/3 |
7.50 |
53:17 |
3:07 |
6:14 |
165 162-171 |
1028 |
195 192-200 |
2/1 |
8.00 |
56:38 |
3:20 |
6:41 |
165 161-167 |
1102 |
195 192-200 |
4/5 |
8.50 |
59:51 |
3:14 |
6:27 |
165 164-168 |
1065 |
195 180-198 |
6/6 |
9.00 |
1:02:59 |
3:08 |
6:16 |
164 159-167 |
1027 |
197 192-202 |
2/3 |
9.50 |
1:06:06 |
3:07 |
6:14 |
166 164-171 |
1034 |
196 190-202 |
4/1 |
10.00 |
1:09:29 |
3:23 |
6:45 |
166 164-167 |
1122 |
194 184-200 |
4/5 |
10.50 |
1:13:53 |
4:25 +40
|
8:50 |
145 134-149 |
1280 |
183 102-188 |
7/6 |
11.00 |
1:17:44 |
3:51 |
7:41 |
147 143-150 |
1130 |
185 176-190 |
14/9 |
11.05 |
1:18:11 |
27 |
8:38 |
152 150-153 |
1313 |
178 176-178 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
190 |
11 |
1:15:50 |
7:00 |
Walk |
1.3 |
114 |
0 |
1:01 |
43:48 |
Pause |
1.7 |
- |
- |
1:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:02 |
49.51% |
More |
800m |
3:03 |
6:07 |
55.54% |
More |
1km |
3:50 |
6:10 |
57.91% |
More |
Mile |
6:11 |
6:11 |
62.16% |
More |
5k |
19:42 |
6:21 |
66.27% |
More |
5 miles |
31:54 |
6:23 |
66.73% |
More |
10k |
40:08 |
6:27 |
66.40% |
More |
10 miles |
1:09:28 |
6:57 |
63.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:57 |
5:57 |
64.67 |
5km |
19:49 |
6:23 |
65.89 |
5M |
32:48 |
6:34 |
64.92 |
10km |
41:18 |
6:39 |
64.51 |
10M |
1:08:24 |
6:50 |
64.39 |
Half |
1:31:04 |
6:57 |
63.52 |
20M |
2:22:36 |
7:08 |
64.28 |
Mara |
3:09:52 |
7:15 |
64.38 |
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