Wed 12th Dec 2018 at 1:00pm by mdsparky
Run > Tempo
- Good
- cold
-
Time
51:15
-
Miles
6.37
-
Min/mi
8:03
-
Pacing
94%
-
WAVA
55.31
-
Stride(cm)
117
-
Cals
696
-
Cadence
171
-
BPM
172
-
%MHR
102.2
-
B/mi
1381
-
Asc(m)
85
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:22(8:22/m) 159/174bpm 105cal 7.17/7.78mph
2) 1m - 8:00(8:00/m) 173/178bpm 110cal 7.5/7.87mph
3) 1m - 7:47(7:47/m) 175/180bpm 108cal 7.72/8.01mph
4) 1m - 7:50(7:50/m) 176/179bpm 109cal 7.65/7.93mph
5) 1m - 7:49(7:49/m) 178/181bpm 110cal 7.67/7.85mph
6) 1m - 8:03(8:03/m) 175/180bpm 110cal 7.46/8.2mph
7) 0.37m - 3:24(9:09/m) 170/173bpm 44cal 6.55/7.22mph
8:22 8:00 7:47 7:50 7:49 8:03 3:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:09 |
2:09 |
8:34 |
135 100-155 |
1158 |
159 116-168 |
2/9 |
0.50 |
4:10 |
2:01 |
8:04 |
160 156-164 |
1291 |
168 164-170 |
0/4 |
0.75 |
6:15 |
2:05 |
8:21 |
166 165-169 |
1386 |
170 168-172 |
4/1 |
1.00 |
8:21 |
2:06 |
8:25 |
171 169-174 |
1440 |
171 168-174 |
6/3 |
1.25 |
10:23 |
2:02 |
8:09 |
176 173-177 |
1433 |
172 168-174 |
6/1 |
1.50 |
12:25 |
2:01 |
8:05 |
172 171-175 |
1391 |
171 168-176 |
1/4 |
1.75 |
14:22 |
1:58 |
7:51 |
175 173-178 |
1373 |
174 170-176 |
7/2 |
2.00 |
16:21 |
1:59 |
7:55 |
169 167-172 |
1337 |
175 170-178 |
1/5 |
2.25 |
18:17 |
1:56 |
7:45 |
171 169-174 |
1325 |
176 174-178 |
1/7 |
2.50 |
20:16 |
1:58 |
7:54 |
174 173-176 |
1374 |
175 174-178 |
2/1 |
2.75 |
22:13 |
1:57 |
7:50 |
178 176-179 |
1393 |
175 172-178 |
4/0 |
3.00 |
24:08 |
1:54 |
7:38 |
177 174-179 |
1350 |
173 170-176 |
1/6 |
3.25 |
26:03 |
1:55 |
7:42 |
178 176-179 |
1370 |
172 170-174 |
3/3 |
3.50 |
28:03 |
2:00 |
7:59 |
175 172-176 |
1396 |
171 168-174 |
4/4 |
3.75 |
30:01 |
1:59 |
7:54 |
174 172-178 |
1375 |
170 168-172 |
5/3 |
4.00 |
31:58 |
1:57 |
7:47 |
177 175-179 |
1378 |
171 168-172 |
2/5 |
4.25 |
33:54 |
1:56 |
7:44 |
175 174-177 |
1353 |
171 168-172 |
1/3 |
4.50 |
35:51 |
1:58 |
7:50 |
178 176-179 |
1395 |
172 170-174 |
5/0 |
4.75 |
37:50 |
1:59 |
7:56 |
180 178-180 |
1428 |
172 170-174 |
6/0 |
5.00 |
39:47 |
1:57 |
7:47 |
180 178-180 |
1400 |
172 168-174 |
4/5 |
5.25 |
41:40 |
1:53 |
7:31 |
178 177-180 |
1338 |
171 170-174 |
3/3 |
5.50 |
43:41 |
2:01 |
8:03 |
176 172-179 |
1418 |
170 166-172 |
2/4 |
5.75 |
45:45 |
2:04 |
8:18 |
172 170-173 |
1426 |
170 166-174 |
3/4 |
6.00 |
47:50 |
2:05 |
8:18 |
172 170-174 |
1429 |
169 166-172 |
1/5 |
6.25 |
50:04 |
2:15 |
8:58 |
170 167-173 |
1525 |
169 162-170 |
2/1 |
6.37 |
51:15 |
1:11 |
9:39 |
171 169-172 |
1650 |
167 166-170 |
5/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
170 |
6.4 |
51:11 |
8:02 |
Walk |
0.1 |
116 |
0 |
4 |
13:56 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
41.72% |
More |
800m |
3:47 |
7:38 |
47.19% |
More |
1km |
4:46 |
7:41 |
49.02% |
More |
Mile |
7:45 |
7:45 |
51.77% |
More |
5k |
24:12 |
7:47 |
56.32% |
More |
5 miles |
39:26 |
7:53 |
56.14% |
More |
10k |
49:42 |
8:00 |
55.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
58.69 |
5km |
23:28 |
7:33 |
58.09 |
5M |
39:23 |
7:53 |
56.21 |
10km |
49:53 |
8:02 |
55.35 |
10M |
1:23:43 |
8:22 |
54.44 |
Half |
1:52:19 |
8:34 |
53.23 |
20M |
2:58:00 |
8:54 |
53.22 |
Mara |
3:58:47 |
9:07 |
52.90 |
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