Thu 21st Mar 2019 at 6:00pm by iceblue
Run > Steady-State
-
Time
1:06:56
-
Miles
8.42
-
Min/mi
7:57
-
Pacing
0%
-
WAVA
66.43
-
Stride(cm)
113
-
Cals
570
-
Cadence
180
-
BPM
133
-
%MHR
77.6
-
B/mi
1055
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:46(8:46/m) 115/128bpm 64cal 6.84/8.06mph
2) 1m - 8:42(8:42/m) 119/132bpm 65cal 6.9/7.41mph
3) 1m - 7:36(7:36/m) 131/145bpm 66cal 7.89/8.85mph
4) 1m - 7:31(7:31/m) 144/150bpm 75cal 7.98/8.25mph
5) 1m - 7:33(7:33/m) 144/148bpm 75cal 7.95/8.91mph
6) 1m - 7:19(7:19/m) 145/151bpm 73cal 8.21/8.41mph
7) 1m - 7:41(7:41/m) 144/153bpm 73cal 7.82/8.37mph
8) 1m - 8:14(8:14/m) 131/138bpm 53cal 7.29/7.53mph
9) 0.42m - 3:35(8:32/m) 133/136bpm 26cal 7.04/7.51mph
Warm-up to Rockieburn then MP to shipyard and back with 1 min recovery at shipyard. CRC session.
8:46 8:42 7:36 7:31 7:33 7:19 7:41 8:14 3:35
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:18 |
2:18 |
9:14 |
105 76-122 |
969 |
178 120-190 |
0.50 |
4:31 |
2:12 |
8:49 |
117 113-126 |
1031 |
179 176-184 |
0.75 |
6:41 |
2:11 |
8:43 |
120 114-125 |
1045 |
179 176-182 |
1.00 |
8:46 |
2:04 |
8:17 |
116 113-119 |
961 |
179 172-182 |
1.25 |
18:07 |
9:21 +7:13
|
37:25 |
108 60-126 |
4041 |
182 120-190 |
1.50 |
20:22 |
2:15 |
9:02 |
122 116-132 |
1102 |
184 182-190 |
1.75 |
22:28 |
2:06 |
8:25 |
121 117-124 |
1018 |
182 178-186 |
2.00 |
24:41 |
2:13 |
8:51 |
122 121-126 |
1079 |
178 176-186 |
2.25 |
26:42 |
2:01 |
8:02 |
128 123-133 |
1029 |
180 176-184 |
2.50 |
29:47 |
3:06 +1:11
|
12:23 |
117 81-129 |
1448 |
182 120-192 |
2.75 |
31:41 |
1:53 |
7:33 |
136 128-141 |
1027 |
185 180-188 |
3.00 |
33:28 |
1:48 |
7:10 |
141 139-145 |
1011 |
185 182-188 |
3.25 |
35:19 |
1:51 |
7:23 |
141 139-145 |
1042 |
184 180-186 |
3.50 |
37:11 |
1:52 |
7:27 |
144 143-145 |
1073 |
183 182-184 |
3.75 |
39:04 |
1:53 |
7:33 |
144 141-148 |
1087 |
180 176-182 |
4.00 |
40:59 |
1:55 |
7:42 |
147 146-149 |
1132 |
177 174-180 |
4.25 |
42:52 |
1:53 |
7:32 |
146 144-148 |
1100 |
178 176-180 |
4.50 |
44:45 |
1:52 |
7:29 |
146 146-148 |
1092 |
178 176-180 |
4.75 |
47:09 |
2:25 +27
|
9:38 |
146 145-148 |
1407 |
176 120-190 |
5.00 |
48:58 |
1:48 |
7:14 |
139 130-146 |
1004 |
184 182-186 |
5.25 |
50:48 |
1:50 |
7:21 |
144 142-145 |
1058 |
184 182-186 |
5.50 |
52:39 |
1:51 |
7:25 |
144 143-145 |
1068 |
183 180-186 |
5.75 |
54:26 |
1:47 |
7:09 |
146 145-148 |
1044 |
183 180-184 |
6.00 |
56:18 |
1:51 |
7:25 |
145 142-150 |
1074 |
182 178-184 |
6.25 |
58:08 |
1:51 |
7:22 |
147 146-151 |
1084 |
180 178-184 |
6.50 |
1:00:08 |
2:00 |
8:00 |
147 145-150 |
1176 |
177 176-178 |
6.75 |
1:01:57 |
1:49 |
7:16 |
148 146-149 |
1077 |
181 176-184 |
7.00 |
1:04:41 |
2:44 +44
|
10:55 |
136 124-153 |
1485 |
175 120-184 |
7.25 |
1:06:47 |
2:06 |
8:23 |
132 127-137 |
1106 |
176 174-180 |
7.50 |
1:08:50 |
2:03 |
8:13 |
129 127-130 |
1059 |
177 176-180 |
7.75 |
1:10:52 |
2:03 |
8:10 |
131 129-132 |
1070 |
177 176-180 |
8.00 |
1:12:56 |
2:04 |
8:14 |
132 130-134 |
1087 |
177 176-180 |
8.25 |
1:15:00 |
2:04 |
8:17 |
133 131-135 |
1103 |
177 174-182 |
8.42 |
1:16:31 |
1:31 |
8:55 |
134 132-136 |
1195 |
174 160-180 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
53.29% |
More |
800m |
3:34 |
7:10 |
57.49% |
More |
1km |
4:28 |
7:11 |
59.71% |
More |
Mile |
7:15 |
7:15 |
62.50% |
More |
5k |
23:33 |
7:35 |
67.18% |
More |
5 miles |
38:56 |
7:47 |
66.31% |
More |
10k |
50:00 |
8:03 |
64.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:00 |
7:00 |
64.67 |
5km |
23:16 |
7:29 |
67.99 |
5M |
38:31 |
7:42 |
67.02 |
10km |
48:30 |
7:48 |
66.64 |
10M |
1:20:19 |
8:02 |
66.18 |
Half |
1:46:56 |
8:10 |
64.86 |
20M |
2:47:27 |
8:22 |
65.04 |
Mara |
3:42:57 |
8:31 |
64.60 |
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