Sun 16th Dec 2018 at 9:00am by Oranj
Run > Steady-State
-
Time
48:42
-
Miles
6.54
-
Min/mi
7:27
-
Pacing
94%
-
WAVA
66.64
-
Stride(cm)
134
-
Cals
712
-
Cadence
162
-
BPM
144
-
%MHR
85.9
-
B/mi
1075
-
Asc(m)
100
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:23(4:42/km) 138/148bpm 133cal 12.78/13.77kmph
2) 2km - 9:17(4:39/km) 145/155bpm 137cal 12.93/14.38kmph
3) 2km - 9:07(4:33/km) 143/145bpm 131cal 13.17/13.67kmph
4) 2km - 9:00(4:30/km) 145/152bpm 131cal 13.33/14.14kmph
5) 2km - 9:22(4:41/km) 149/153bpm 142cal 12.82/14.34kmph
6) 0.52km - 2:33(4:56/km) 148/152bpm 38cal 12.18/14.68kmph
9:23 9:17 9:07 9:00 9:22 2:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:52 |
1:52 |
7:28 |
122 81-138 |
910 |
162 124-172 |
3/1 |
0.50 |
3:44 |
1:52 |
7:29 |
138 136-140 |
1032 |
161 158-164 |
4/1 |
0.75 |
5:44 |
2:00 +5
|
8:01 |
141 135-144 |
1130 |
161 148-168 |
5/2 |
1.00 |
7:37 |
1:53 |
7:32 |
144 142-148 |
1084 |
162 160-164 |
7/1 |
1.25 |
9:31 |
1:54 |
7:36 |
146 144-148 |
1111 |
161 160-164 |
10/3 |
1.50 |
11:22 |
1:51 |
7:24 |
148 146-155 |
1096 |
161 158-164 |
9/2 |
1.75 |
13:22 |
1:59 |
7:57 |
144 140-147 |
1145 |
162 158-172 |
1/6 |
2.00 |
15:12 |
1:51 |
7:23 |
143 141-144 |
1056 |
162 160-168 |
1/3 |
2.25 |
17:01 |
1:49 |
7:15 |
147 143-149 |
1066 |
162 160-166 |
4/1 |
2.50 |
18:50 |
1:49 |
7:17 |
144 141-146 |
1048 |
162 160-168 |
1/4 |
2.75 |
20:43 |
1:53 |
7:32 |
141 140-143 |
1063 |
162 160-168 |
1/5 |
3.00 |
22:33 |
1:50 |
7:20 |
143 141-144 |
1048 |
162 160-164 |
3/5 |
3.25 |
24:22 |
1:49 |
7:16 |
143 137-145 |
1039 |
162 158-164 |
1/4 |
3.50 |
26:13 |
1:50 |
7:21 |
143 142-145 |
1051 |
162 160-166 |
2/5 |
3.75 |
28:01 |
1:48 |
7:13 |
143 141-145 |
1031 |
161 158-164 |
1/8 |
4.00 |
29:45 |
1:44 |
6:57 |
144 139-148 |
1000 |
162 160-166 |
1/5 |
4.25 |
31:34 |
1:49 |
7:17 |
145 142-147 |
1055 |
162 160-166 |
2/3 |
4.50 |
33:24 |
1:50 |
7:18 |
146 144-146 |
1066 |
162 158-168 |
1/4 |
4.75 |
35:14 |
1:50 |
7:20 |
149 142-152 |
1094 |
162 160-178 |
4/9 |
5.00 |
37:04 |
1:50 |
7:22 |
144 135-152 |
1061 |
162 158-166 |
4/2 |
5.25 |
38:56 |
1:52 |
7:27 |
150 148-153 |
1116 |
162 158-168 |
3/3 |
5.50 |
40:44 |
1:48 |
7:14 |
148 146-150 |
1069 |
162 160-168 |
4/3 |
5.75 |
42:37 |
1:52 |
7:29 |
150 148-151 |
1123 |
162 158-166 |
3/4 |
6.00 |
44:32 |
1:56 |
7:43 |
148 146-150 |
1141 |
161 158-164 |
5/4 |
6.25 |
46:31 |
1:59 |
7:56 |
151 149-153 |
1199 |
161 160-164 |
9/0 |
6.50 |
48:28 |
1:57 |
7:48 |
148 141-152 |
1154 |
161 156-164 |
2/3 |
6.54 |
48:47 |
19 |
8:35 |
148 147-148 |
1270 |
164 160-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
161 |
6.5 |
48:35 |
7:27 |
Walk |
0.4 |
139 |
0 |
12 |
17:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:56 |
49.24% |
More |
800m |
3:31 |
7:05 |
56.98% |
More |
1km |
4:25 |
7:07 |
59.08% |
More |
Mile |
7:11 |
7:11 |
61.73% |
More |
5k |
22:37 |
7:17 |
66.74% |
More |
5 miles |
36:52 |
7:22 |
66.74% |
More |
10k |
46:12 |
7:26 |
66.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
64.23 |
5km |
22:27 |
7:14 |
67.21 |
5M |
36:50 |
7:22 |
66.80 |
10km |
46:11 |
7:26 |
66.58 |
10M |
1:15:44 |
7:34 |
67.16 |
Half |
1:40:18 |
7:39 |
66.61 |
20M |
2:35:44 |
7:47 |
67.98 |
Mara |
3:26:14 |
7:52 |
68.45 |
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