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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 2% 13% 38% 44%

Splits

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

Heart

133/153max
  • Show Beats/Mile

Cadence

180 (192 max) Stride Length: 113cm Run: 98.8% Walk: 1.2%
Cadence Chart
Cadence Bands

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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