-
Time
48:04
-
Miles
6.19
-
Min/mi
7:46
-
Pacing
90%
-
WAVA
56.01
-
Stride(cm)
124
-
Cals
731
-
Cadence
167
-
BPM
171
-
%MHR
100
-
B/mi
1328
-
Hillscore
6
-
Surface
Road
Notes & Comments
lunchtime coach rd route. Windy and wet. Legs felt a bit looser today
Split Summary
===
1) 1m - 8:17(8:17/m) 158/168bpm 115cal 7.24/8.29mph
2) 1m - 7:38(7:38/m) 167/177bpm 113cal 7.86/8.22mph
3) 1m - 7:32(7:32/m) 177/193bpm 118cal 7.96/8.7mph
4) 1m - 7:48(7:48/m) 178/187bpm 122cal 7.69/8.01mph
5) 1m - 8:02(8:02/m) 180/186bpm 128cal 7.47/7.87mph
6) 1m - 7:26(7:26/m) 175/183bpm 114cal 8.08/9.31mph
7) 0.19m - 1:21(7:18/m) 181/197bpm 21cal 8.21/8.35mph
8:17 7:38 7:32 7:48 8:02 7:26 1:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:20 |
2:20 |
9:20 |
144 94-165 |
1344 |
176 116-182 |
3/3 |
0.50 |
4:29 |
2:09 |
8:37 |
162 159-164 |
1395 |
174 170-180 |
10/2 |
0.75 |
6:33 |
2:04 +11
|
8:14 |
162 158-168 |
1335 |
171 166-178 |
7/2 |
1.00 |
8:29 |
1:56 |
7:43 |
161 157-165 |
1242 |
167 162-170 |
3/1 |
1.25 |
10:23 |
1:54 |
7:37 |
162 159-166 |
1233 |
163 162-166 |
0/8 |
1.50 |
12:13 |
1:50 |
7:21 |
166 161-170 |
1221 |
167 164-170 |
0/13 |
1.75 |
14:09 |
1:56 |
7:44 |
170 166-173 |
1313 |
167 164-172 |
0/32 |
2.00 |
16:07 |
1:58 |
7:51 |
171 168-176 |
1342 |
164 162-166 |
2/6 |
2.25 |
17:55 |
1:49 |
7:16 |
172 170-176 |
1249 |
163 160-168 |
1/3 |
2.50 |
19:48 |
1:52 |
7:29 |
179 166-193 |
1341 |
164 162-166 |
3/3 |
2.75 |
21:40 |
1:52 |
7:29 |
182 177-185 |
1361 |
166 164-170 |
9/0 |
3.00 |
23:39 |
1:59 |
7:54 |
175 169-180 |
1383 |
167 164-174 |
1/6 |
3.25 |
25:35 |
1:57 |
7:47 |
176 174-178 |
1370 |
165 162-168 |
3/2 |
3.50 |
27:33 |
1:58 |
7:50 |
176 174-181 |
1379 |
165 162-170 |
1/2 |
3.75 |
29:29 |
1:56 |
7:45 |
178 174-181 |
1380 |
165 162-170 |
5/0 |
4.00 |
31:28 |
1:59 |
7:55 |
181 169-186 |
1432 |
165 162-172 |
8/1 |
4.25 |
33:29 |
2:02 |
8:07 |
182 178-186 |
1476 |
165 160-168 |
8/0 |
4.50 |
35:31 |
2:02 |
8:06 |
178 174-182 |
1443 |
164 160-166 |
9/0 |
4.75 |
37:28 |
1:57 |
7:49 |
180 177-184 |
1407 |
164 160-166 |
8/0 |
5.00 |
39:29 |
2:01 |
8:03 |
181 177-184 |
1456 |
165 160-168 |
4/0 |
5.25 |
41:25 |
1:56 |
7:43 |
175 171-180 |
1351 |
164 162-168 |
9/0 |
5.50 |
43:15 |
1:50 |
7:22 |
174 171-177 |
1282 |
167 164-176 |
3/0 |
5.75 |
45:07 |
1:51 |
7:26 |
176 173-181 |
1308 |
165 162-172 |
1/5 |
6.00 |
47:14 |
2:08 +20
|
8:31 |
175 171-181 |
1490 |
165 114-172 |
4/5 |
6.19 |
48:36 |
1:22 |
7:21 |
183 173-197 |
1345 |
166 164-168 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
167 |
6.2 |
48:01 |
7:48 |
Walk |
0.8 |
115 |
0 |
24 |
1:00:06 |
Pause |
0.4 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
42.64% |
More |
800m |
3:38 |
7:19 |
47.79% |
More |
1km |
4:35 |
7:22 |
49.72% |
More |
Mile |
7:30 |
7:30 |
52.27% |
More |
5k |
23:40 |
7:37 |
56.34% |
More |
5 miles |
38:33 |
7:43 |
56.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:35 |
6:35 |
59.61 |
5km |
22:40 |
7:18 |
58.83 |
5M |
38:05 |
7:37 |
56.83 |
10km |
48:16 |
7:46 |
56.00 |
10M |
1:21:06 |
8:07 |
55.04 |
Half |
1:48:52 |
8:19 |
53.81 |
20M |
2:52:43 |
8:38 |
53.75 |
Mara |
3:51:51 |
8:51 |
53.39 |
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