-
Time
20:38
-
Miles
3.12
-
Min/mi
6:37
-
Pacing
89%
-
WAVA
69.98
-
Stride(cm)
149
-
Cals
326
-
Cadence
163
-
BPM
158
-
%MHR
92.5
-
B/mi
1046
-
Asc(m)
44
-
Hillscore
2
-
Surface
Road
Notes & Comments
Supposed to be 4M recovery on the plan.
Took it relatively easily for the first half km and as it felt good/easy and I don't have a particularly long or hard session planned tomorrow, I just went with it.
Split Summary
===
1) 1m - 6:50(6:50/m) 151/162bpm 103cal 8.77/9.71mph
2) 1m - 6:43(6:43/m) 160/167bpm 107cal 8.93/10.12mph
3) 1m - 6:25(6:25/m) 163/169bpm 105cal 9.34/10.12mph
4) 0.12m - 39(5:20/m) 167/171bpm 11cal 11.25/10.85mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
54 |
54 |
7:10 |
148 147-149 |
1060 |
162 116-182 |
3/0 |
0.25 |
1:46 |
52 |
6:56 |
150 147-153 |
1040 |
160 158-164 |
3/0 |
0.38 |
2:37 |
51 |
6:48 |
152 146-160 |
1033 |
159 158-164 |
1/1 |
0.50 |
3:28 |
51 |
6:47 |
158 154-162 |
1071 |
160 158-164 |
2/0 |
0.63 |
4:17 |
50 |
6:36 |
153 150-158 |
1011 |
161 160-166 |
0/3 |
0.75 |
5:08 |
51 |
6:47 |
149 143-157 |
1010 |
164 160-168 |
0/4 |
0.88 |
6:00 |
52 |
6:54 |
148 144-152 |
1022 |
166 160-172 |
1/2 |
1.00 |
6:50 |
50 |
6:40 |
154 149-157 |
1027 |
162 160-166 |
4/0 |
1.13 |
7:42 |
53 |
7:00 |
155 152-159 |
1085 |
163 160-174 |
0/6 |
1.25 |
8:39 |
57 |
7:38 |
158 155-162 |
1205 |
165 158-178 |
6/0 |
1.38 |
9:32 |
52 |
6:58 |
161 156-167 |
1122 |
162 156-168 |
2/0 |
1.50 |
10:23 |
52 |
6:53 |
160 157-164 |
1102 |
160 156-168 |
2/1 |
1.63 |
11:12 |
49 |
6:31 |
162 160-163 |
1055 |
161 160-164 |
2/0 |
1.75 |
11:59 |
47 |
6:17 |
162 159-166 |
1019 |
163 160-164 |
0/3 |
1.88 |
12:46 |
47 |
6:16 |
160 158-162 |
1003 |
165 164-168 |
0/3 |
2.00 |
13:33 |
47 |
6:14 |
161 159-163 |
1004 |
168 164-172 |
1/3 |
2.13 |
14:20 |
47 |
6:16 |
163 161-166 |
1022 |
163 160-168 |
3/0 |
2.25 |
15:09 |
49 |
6:29 |
161 160-165 |
1044 |
161 160-164 |
0/5 |
2.38 |
16:03 |
54 |
7:11 |
164 163-166 |
1177 |
167 162-184 |
5/0 |
2.50 |
16:51 |
48 |
6:26 |
162 158-165 |
1043 |
165 160-170 |
2/1 |
2.63 |
17:41 |
50 |
6:39 |
163 159-169 |
1084 |
162 160-166 |
3/0 |
2.75 |
18:29 |
48 |
6:23 |
162 160-164 |
1033 |
162 160-166 |
2/0 |
2.88 |
19:13 |
44 |
5:56 |
163 161-165 |
967 |
166 162-168 |
0/2 |
3.00 |
19:58 |
45 |
6:00 |
164 162-168 |
984 |
168 166-172 |
0/3 |
3.12 |
20:38 |
40 |
5:29 |
167 165-171 |
915 |
173 166-180 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
163 |
3.1 |
20:35 |
6:36 |
Walk |
0.2 |
116 |
0 |
3 |
14:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:43 |
57.27% |
More |
800m |
2:57 |
5:57 |
64.39% |
More |
1km |
3:47 |
6:05 |
65.61% |
More |
Mile |
6:19 |
6:19 |
66.90% |
More |
5k |
20:30 |
6:36 |
70.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:27 |
5:27 |
77.55 |
5km |
20:32 |
6:37 |
70.03 |
5M |
35:49 |
7:10 |
65.34 |
10km |
46:11 |
7:26 |
63.26 |
10M |
1:20:35 |
8:04 |
59.91 |
Half |
1:50:31 |
8:26 |
57.34 |
20M |
3:01:16 |
9:04 |
55.40 |
Mara |
4:08:36 |
9:29 |
53.86 |
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