Wed 19th Dec 2018 at 8:00am by mdsparky
Run > Tempo
- Good
-
Time
1:01:07
-
Miles
7.45
-
Min/mi
8:12
-
Pacing
88%
-
WAVA
54.71
-
Stride(cm)
115
-
Cals
856
-
Cadence
170
-
BPM
173
-
%MHR
102.9
-
B/mi
1418
-
Asc(m)
160
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:34(8:34/m) 155/174bpm 109cal 7/7.95mph
2) 1m - 8:13(8:13/m) 170/180bpm 113cal 7.3/8.18mph
3) 1m - 8:11(8:11/m) 183/188bpm 121cal 7.33/8.27mph
4) 1m - 8:55(8:55/m) 181/193bpm 131cal 6.73/8.33mph
5) 1m - 7:41(7:41/m) 178/182bpm 110cal 7.81/8.54mph
6) 1m - 7:26(7:26/m) 180/182bpm 107cal 8.07/8.64mph
7) 1m - 8:17(8:17/m) 173/182bpm 113cal 7.24/8.29mph
8) 0.45m - 3:49(8:29/m) 175/176bpm 52cal 7.08/7.76mph
8:34 8:13 8:11 8:55 7:41 7:26 8:17 3:49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:25 |
2:25 |
9:41 |
127 81-174 |
1229 |
167 162-172 |
4/3 |
0.50 |
4:30 |
2:05 |
8:21 |
170 164-174 |
1418 |
169 166-174 |
4/1 |
0.75 |
6:29 |
1:58 |
7:53 |
159 156-163 |
1254 |
169 168-170 |
0/12 |
1.00 |
8:33 |
2:05 |
8:19 |
162 158-166 |
1348 |
171 168-174 |
2/3 |
1.25 |
10:37 |
2:03 |
8:13 |
167 165-170 |
1373 |
172 166-174 |
3/2 |
1.50 |
12:46 |
2:09 |
8:38 |
167 161-172 |
1441 |
172 170-174 |
3/1 |
1.75 |
14:50 |
2:03 |
8:14 |
171 167-176 |
1407 |
172 170-172 |
4/2 |
2.00 |
16:46 |
1:57 |
7:48 |
176 174-179 |
1371 |
175 172-176 |
7/2 |
2.25 |
18:48 |
2:02 |
8:07 |
180 179-181 |
1462 |
176 172-178 |
6/0 |
2.50 |
20:42 |
1:54 |
7:35 |
183 180-186 |
1388 |
177 174-180 |
11/4 |
2.75 |
22:49 |
2:07 |
8:27 |
185 182-187 |
1563 |
173 170-176 |
13/2 |
3.00 |
24:57 |
2:09 |
8:34 |
186 183-188 |
1594 |
171 168-174 |
18/0 |
3.25 |
27:06 |
2:09 |
8:36 |
183 180-186 |
1572 |
171 166-174 |
8/3 |
3.50 |
29:17 |
2:11 |
8:44 |
187 181-191 |
1633 |
170 168-172 |
18/0 |
3.75 |
32:01 |
2:44 +5
|
10:57 |
181 166-193 |
1982 |
152 104-172 |
17/2 |
4.00 |
33:57 |
1:55 |
7:41 |
173 167-178 |
1329 |
168 166-172 |
2/10 |
4.25 |
35:52 |
1:55 |
7:42 |
178 176-179 |
1370 |
167 162-172 |
2/13 |
4.50 |
37:48 |
1:56 |
7:45 |
178 171-181 |
1379 |
169 164-174 |
3/9 |
4.75 |
39:40 |
1:52 |
7:28 |
180 178-182 |
1343 |
170 168-172 |
2/12 |
5.00 |
41:38 |
1:57 |
7:50 |
179 177-180 |
1401 |
172 168-176 |
2/12 |
5.25 |
43:27 |
1:49 |
7:16 |
178 177-180 |
1294 |
172 168-178 |
1/8 |
5.50 |
45:20 |
1:53 |
7:32 |
181 179-182 |
1364 |
172 168-176 |
3/8 |
5.75 |
47:11 |
1:51 |
7:25 |
180 179-182 |
1334 |
174 168-178 |
3/7 |
6.00 |
49:04 |
1:53 |
7:32 |
179 177-182 |
1348 |
175 170-178 |
3/6 |
6.25 |
51:14 |
2:10 |
8:40 |
174 164-182 |
1507 |
163 116-176 |
1/15 |
6.50 |
53:10 |
1:56 |
7:43 |
170 166-173 |
1312 |
172 168-174 |
0/9 |
6.75 |
55:14 |
2:05 |
8:19 |
174 172-176 |
1448 |
172 168-174 |
0/4 |
7.00 |
57:21 |
2:07 |
8:27 |
174 173-175 |
1471 |
171 166-176 |
2/6 |
7.25 |
59:24 |
2:03 |
8:12 |
175 173-175 |
1434 |
174 168-176 |
0/2 |
7.45 |
1:01:11 |
1:47 |
8:52 |
175 173-176 |
1553 |
172 168-174 |
6/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
171 |
7.4 |
1:00:19 |
8:09 |
Walk |
1.4 |
112 |
0 |
52 |
17:41 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:11 |
43.39% |
More |
800m |
3:38 |
7:18 |
49.28% |
More |
1km |
4:36 |
7:25 |
50.79% |
More |
Mile |
7:24 |
7:24 |
54.15% |
More |
5k |
24:03 |
7:44 |
56.69% |
More |
5 miles |
40:23 |
8:05 |
54.83% |
More |
10k |
50:24 |
8:07 |
54.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
58.40 |
5km |
23:36 |
7:36 |
57.76 |
5M |
39:36 |
7:55 |
55.90 |
10km |
50:10 |
8:04 |
55.04 |
10M |
1:24:12 |
8:25 |
54.12 |
Half |
1:52:57 |
8:37 |
52.93 |
20M |
2:59:00 |
8:57 |
52.92 |
Mara |
4:00:08 |
9:10 |
52.60 |
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