Sat 13th Apr 2019 at 8:00am by Oranj
Run > Steady-State
-
Time
1:12:53
-
Miles
9.33
-
Min/mi
7:49
-
Pacing
94%
-
WAVA
64.87
-
Stride(cm)
128
-
Cals
1019
-
Cadence
162
-
BPM
142
-
%MHR
84.6
-
B/mi
1110
-
Asc(m)
133
-
Hillscore
5
-
Surface
Road
Notes & Comments
L quad still iffy, PF 2/10
===
1) 2km - 9:26(4:43/km) 134/146bpm 127cal 12.72/17.16kmph
2) 2km - 9:31(4:45/km) 138/146bpm 131cal 12.62/13.33kmph
3) 2km - 10:14(5:07/km) 145/152bpm 151cal 11.74/12.73kmph
4) 2km - 9:51(4:55/km) 147/154bpm 146cal 12.18/12.93kmph
5) 2km - 9:43(4:52/km) 145/150bpm 140cal 12.34/13.5kmph
6) 2km - 9:38(4:49/km) 142/147bpm 130cal 12.45/18.54kmph
7) 2km - 9:27(4:43/km) 145/148bpm 134cal 12.71/13.07kmph
8) 1.02km - 5:03(4:58/km) 140/145bpm 60cal 12.06/15.18kmph
9:26 9:31 10:14 9:51 9:43 9:38 9:27 5:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:19 |
122 82-134 |
892 |
162 118-174 |
0/4 |
0.50 |
3:43 |
1:54 |
7:35 |
133 129-136 |
1008 |
162 160-172 |
2/2 |
0.75 |
5:37 |
1:53 |
7:33 |
135 131-137 |
1019 |
162 160-174 |
1/2 |
1.00 |
7:31 |
1:55 |
7:39 |
137 135-139 |
1047 |
163 158-184 |
1/3 |
1.25 |
9:29 |
1:58 |
7:50 |
143 139-146 |
1120 |
162 162-166 |
7/0 |
1.50 |
11:20 |
1:51 |
7:25 |
142 140-144 |
1052 |
163 160-166 |
3/1 |
1.75 |
13:15 |
1:55 |
7:39 |
140 139-143 |
1072 |
163 160-166 |
2/3 |
2.00 |
15:07 |
1:52 |
7:30 |
133 128-139 |
997 |
161 158-164 |
0/15 |
2.25 |
17:03 |
1:55 |
7:42 |
133 128-138 |
1023 |
161 158-166 |
1/8 |
2.50 |
19:03 |
2:00 |
8:01 |
143 138-146 |
1146 |
162 162-166 |
6/1 |
2.75 |
21:02 |
1:59 |
7:57 |
143 141-145 |
1136 |
162 160-164 |
4/1 |
3.00 |
22:58 |
1:56 |
7:46 |
140 137-145 |
1086 |
162 160-168 |
2/4 |
3.25 |
25:00 |
2:02 |
8:08 |
145 143-147 |
1178 |
162 160-168 |
5/0 |
3.50 |
27:04 |
2:04 |
8:15 |
145 143-148 |
1197 |
162 160-170 |
6/1 |
3.75 |
29:22 |
2:18 |
9:13 |
151 147-152 |
1391 |
161 160-164 |
18/0 |
4.00 |
31:21 |
1:59 |
7:54 |
147 142-151 |
1162 |
161 160-166 |
4/6 |
4.25 |
33:17 |
1:57 |
7:46 |
145 142-151 |
1126 |
162 160-168 |
7/3 |
4.50 |
35:20 |
2:02 |
8:10 |
150 147-154 |
1225 |
161 160-164 |
5/2 |
4.75 |
37:17 |
1:57 |
7:47 |
145 142-150 |
1130 |
162 160-164 |
2/3 |
5.00 |
39:15 |
1:58 |
7:51 |
146 143-150 |
1146 |
162 160-166 |
4/3 |
5.25 |
41:13 |
1:58 |
7:53 |
148 145-150 |
1166 |
162 160-164 |
6/3 |
5.50 |
43:06 |
1:53 |
7:32 |
143 142-145 |
1078 |
161 160-162 |
1/3 |
5.75 |
45:03 |
1:57 |
7:49 |
146 142-149 |
1141 |
162 160-168 |
4/1 |
6.00 |
47:02 |
1:59 |
7:57 |
144 139-148 |
1144 |
161 160-166 |
3/4 |
6.25 |
49:00 |
1:58 |
7:51 |
145 143-147 |
1139 |
162 160-170 |
4/4 |
6.50 |
50:58 |
1:58 |
7:51 |
144 140-147 |
1129 |
162 160-174 |
1/4 |
6.75 |
52:57 |
1:59 |
7:55 |
142 139-144 |
1125 |
163 160-178 |
3/5 |
7.00 |
54:52 |
1:55 |
7:40 |
142 136-146 |
1088 |
161 158-164 |
1/7 |
7.25 |
56:45 |
1:54 |
7:34 |
139 135-142 |
1052 |
162 160-172 |
2/8 |
7.50 |
58:43 |
1:58 |
7:50 |
141 136-145 |
1105 |
162 160-180 |
3/4 |
7.75 |
1:00:39 |
1:56 |
7:44 |
144 138-147 |
1113 |
162 158-164 |
3/2 |
8.00 |
1:02:31 |
1:52 |
7:28 |
146 144-147 |
1090 |
161 158-164 |
2/2 |
8.25 |
1:04:24 |
1:53 |
7:33 |
145 143-147 |
1095 |
160 158-164 |
4/3 |
8.50 |
1:06:17 |
1:53 |
7:31 |
145 141-148 |
1089 |
160 158-162 |
2/3 |
8.75 |
1:08:14 |
1:58 |
7:51 |
145 142-146 |
1139 |
160 158-162 |
3/1 |
9.00 |
1:10:10 |
1:56 |
7:44 |
139 134-145 |
1075 |
161 160-164 |
1/6 |
9.25 |
1:12:14 |
2:04 |
8:14 |
140 137-142 |
1154 |
160 158-168 |
2/2 |
9.33 |
1:12:53 |
39 |
8:06 |
138 137-139 |
1117 |
160 154-162 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:05 |
48.15% |
More |
800m |
3:41 |
7:24 |
54.47% |
More |
1km |
4:37 |
7:26 |
56.48% |
More |
Mile |
7:30 |
7:30 |
59.02% |
More |
5k |
23:50 |
7:40 |
63.32% |
More |
5 miles |
38:46 |
7:45 |
63.47% |
More |
10k |
48:43 |
7:50 |
63.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
61.98 |
5km |
23:14 |
7:29 |
64.95 |
5M |
38:06 |
7:37 |
64.58 |
10km |
47:45 |
7:41 |
64.39 |
10M |
1:18:20 |
7:50 |
64.93 |
Half |
1:43:44 |
7:55 |
64.41 |
20M |
2:41:04 |
8:03 |
65.73 |
Mara |
3:33:18 |
8:08 |
66.18 |
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