Fri 7th Dec 2018 at 6:00am by Oranj
Run > Steady-State
- heavy rain
-
Time
37:49
-
Miles
4.99
-
Min/mi
7:35
-
Pacing
94%
-
WAVA
64.94
-
Stride(cm)
131
-
Cals
519
-
Cadence
162
-
BPM
131
-
%MHR
77.8
-
B/mi
990
-
Asc(m)
91
-
Hillscore
2
-
Surface
Road
Notes & Comments
L ankle a bit gimpy.
===
1) 2km - 9:34(4:47/km) 95/140bpm 115cal 12.55/13.87kmph
2) 2km - 9:15(4:38/km) 142/149bpm 133cal 12.96/13.91kmph
3) 2km - 9:22(4:41/km) 143/153bpm 135cal 12.8/15.22kmph
4) 2km - 9:25(4:43/km) 144/149bpm 134cal 12.73/20.05kmph
5) 0.03km - 11(5:56/km) 143/143bpm 2cal 10.11/12.7kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:57 |
1:57 |
7:47 |
75 65-92 |
584 |
160 124-166 |
2/2 |
0.50 |
3:54 |
1:57 |
7:50 |
87 83-92 |
681 |
162 158-166 |
7/2 |
0.75 |
5:54 |
2:00 |
7:59 |
99 86-105 |
790 |
161 158-172 |
1/22 |
1.00 |
7:46 |
1:52 |
7:29 |
91 86-99 |
681 |
162 160-172 |
6/5 |
1.25 |
9:37 |
1:51 |
7:22 |
125 88-140 |
921 |
161 158-168 |
4/3 |
1.50 |
11:26 |
1:49 |
7:17 |
138 136-140 |
1004 |
162 160-166 |
1/8 |
1.75 |
13:15 |
1:49 |
7:18 |
141 138-142 |
1029 |
162 160-168 |
1/4 |
2.00 |
15:08 |
1:52 |
7:29 |
142 140-143 |
1061 |
162 160-166 |
4/4 |
2.25 |
17:00 |
1:52 |
7:29 |
141 140-142 |
1056 |
163 158-172 |
4/3 |
2.50 |
18:55 |
1:55 |
7:42 |
146 142-149 |
1123 |
162 158-170 |
8/2 |
2.75 |
21:00 |
2:04 |
8:17 |
147 137-153 |
1218 |
162 158-166 |
17/1 |
3.00 |
22:48 |
1:49 |
7:15 |
142 140-148 |
1029 |
162 160-166 |
2/4 |
3.25 |
24:42 |
1:53 |
7:34 |
144 141-146 |
1089 |
162 158-166 |
3/3 |
3.50 |
26:32 |
1:50 |
7:20 |
142 139-148 |
1040 |
162 158-166 |
5/5 |
3.75 |
28:20 |
1:48 |
7:14 |
141 139-147 |
1019 |
163 160-168 |
0/7 |
4.00 |
30:14 |
1:54 |
7:34 |
141 140-143 |
1068 |
162 160-166 |
3/5 |
4.25 |
32:02 |
1:48 |
7:13 |
143 141-145 |
1032 |
162 160-166 |
3/3 |
4.50 |
33:58 |
1:56 |
7:44 |
143 142-145 |
1106 |
162 160-170 |
5/2 |
4.75 |
35:54 |
1:56 |
7:44 |
146 143-149 |
1128 |
162 160-166 |
10/2 |
4.99 |
37:49 |
1:55 |
7:58 |
144 142-147 |
1148 |
162 160-166 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
162 |
5 |
37:47 |
7:35 |
Walk |
0.1 |
124 |
0 |
2 |
9:32 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
48.49% |
More |
800m |
3:34 |
7:11 |
56.11% |
More |
1km |
4:26 |
7:07 |
58.99% |
More |
Mile |
7:17 |
7:17 |
60.85% |
More |
5k |
23:08 |
7:27 |
65.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
62.42 |
5km |
23:06 |
7:26 |
65.32 |
5M |
37:54 |
7:35 |
64.92 |
10km |
47:30 |
7:39 |
64.73 |
10M |
1:17:55 |
7:48 |
65.28 |
Half |
1:43:11 |
7:53 |
64.75 |
20M |
2:40:13 |
8:01 |
66.08 |
Mara |
3:32:10 |
8:06 |
66.54 |
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