Fri 16th Nov 2018 at 5:00am by Sorequads

Run > Fartleks
  • Time
    1:05:36
  • Miles
    9.17
  • Min/mi
    7:09
  • Pacing
    70%
  • WAVA
    61.29
  • Stride(cm)
    120
  • Cals
    901
  • Cadence
    187
  • BPM
    149
  • %MHR
    90.2
  • B/mi
    1065
  • Asc(m)
    96
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Second Mona Fartlek session. 3.1M in the 20 mins. So 0.01 further than last week. Progress! Then 6 x short hills (12s ish)

Split Summary
===
1) 1m - 7:42(7:42/m) 127/155bpm 91cal 7.78/8.27mph
2) 1m - 7:30(7:30/m) 139/155bpm 104cal 8/8.31mph
3) 0.28m - 2:00(7:13/m) 142/152bpm 29cal 8.32/14.59mph
4) 3.1m - 20:01(6:27/m) 161/172bpm 332cal 9.29/16.3mph
5) 1m - 7:29(7:29/m) 158/172bpm 110cal 8.01/9.39mph
6) 1m - 7:45(7:45/m) 150/163bpm 95cal 7.74/11.15mph
7) 1m - 7:22(7:22/m) 150/164bpm 90cal 8.14/12.04mph
8) 0.8m - 5:47(7:16/m) 142/147bpm 50cal 8.26/8.64mph
7:42 7:30 2:00 20:01 7:29 7:45 7:22 5:47

Pace

1% 15% 67% 9% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:02 2:02 8:09 116 78-136 945 179 170-188 2/1
0.50 3:53 1:51 7:23 130 121-143 959 183 180-188 0/4
0.75 5:47 1:54 7:36 134 129-141 1018 184 180-188 2/2
1.00 9:27 3:41 +1:46 14:42 128 85-155 1882 170 108-188 3/3
1.25 11:21 1:54 7:34 142 135-155 1075 187 182-192 4/1
1.50 13:10 1:50 7:18 136 131-141 993 186 184-190 0/1
1.75 15:02 1:51 7:26 138 132-145 1025 187 184-192 2/2
2.00 16:58 1:56 7:44 141 138-144 1091 186 184-190 4/0
2.25 18:45 1:47 7:08 143 138-152 1020 180 126-192 1/0
2.50 20:17 1:32 6:09 153 143-160 942 204 184-228 1/0
2.75 22:00 1:42 6:50 155 152-159 1058 192 186-206 2/2
3.00 23:34 1:34 6:16 161 155-164 1009 201 188-204 3/0
3.25 25:17 1:44 6:55 158 153-163 1092 190 186-194 4/1
3.50 26:52 1:35 6:19 160 156-163 1010 195 186-204 1/2
3.75 28:28 1:36 6:22 161 156-165 1025 197 186-206 2/2
4.00 29:59 1:31 6:04 160 156-163 970 197 188-202 0/5
4.25 31:44 1:45 7:01 159 153-164 1115 189 186-202 1/3
4.50 33:17 1:33 6:12 163 161-167 1012 192 180-212 1/0
4.75 34:53 1:36 6:22 166 163-167 1058 198 186-212 1/0
5.00 36:28 1:35 6:21 166 164-169 1055 199 186-212 2/2
5.25 38:08 1:40 6:42 169 166-171 1132 196 186-212 4/0
5.50 39:53 1:44 6:58 168 159-172 1170 192 180-212 4/0
5.75 41:41 1:48 7:12 156 150-158 1124 186 182-190 2/1
6.00 43:35 1:54 7:35 157 155-158 1192 186 184-192 5/0
6.25 45:28 1:53 7:34 156 155-158 1180 188 186-192 7/0
6.50 47:20 1:51 7:26 154 147-159 1144 186 182-190 6/4
6.75 49:11 1:51 7:25 146 139-150 1084 186 180-192 1/3
7.00 51:13 2:02 8:07 152 144-161 1233 177 168-212 6/5
7.25 53:08 1:56 7:44 153 143-163 1182 184 118-228 7/4
7.50 55:11 2:02 8:10 154 145-164 1257 179 166-210 4/7
7.75 57:06 1:55 7:41 152 146-164 1168 185 166-212 6/4
8.00 58:57 1:51 7:24 151 145-161 1118 180 108-210 1/8
8.25 1:00:42 1:44 6:57 145 144-147 1008 187 184-190 0/6
8.50 1:02:27 1:45 7:02 146 144-148 1026 186 184-190 0/4
8.75 1:04:15 1:48 7:13 144 138-147 1038 185 182-188 0/5
9.00 1:06:04 1:49 7:14 140 136-142 1014 186 176-190 0/5
9.17 1:07:22 1:18 7:32 142 140-143 1071 184 182-186 1/1

Heart

149/172max
  • Show Beats/Mile

Elevation

Asc 96m, Range 38m, Flat prediction 1:05:16
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.5% 7:29
See your biggest climbs

Cadence

187 (228 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.5 188 9.1 1:05:00 7:09
Walk 3.5 113 0.1 2:22 27:47

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:02 49.51% More
800m 3:05 6:12 54.89% More
1km 3:52 6:14 57.27% More
Mile 6:21 6:21 60.58% More
5k 20:04 6:27 65.09% More
5 miles 34:06 6:49 62.44% More
10k 43:19 6:58 61.50% More

Predictions

Dist Time Per Mile WAVA
1M 6:16 6:16 61.40
5km 20:50 6:42 62.68
5M 34:29 6:54 61.75
10km 43:26 6:59 61.34
10M 1:11:55 7:12 61.24
Half 1:35:44 7:18 60.43
20M 2:29:56 7:30 61.14
Mara 3:19:37 7:37 61.23
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