Fri 9th Aug 2019 at 6:00pm by Nilz
Run > Steady-State
-
Time
1:06:06
-
Miles
5.62
-
Min/mi
11:46
-
Pacing
84%
-
WAVA
46.87
-
Stride(cm)
85
-
Cals
615
-
Cadence
161
-
BPM
131
-
%MHR
77.4
-
B/mi
1538
-
Asc(m)
114
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:54(6:54/km) 148/179bpm 70cal 8.7/9.17kmph
2) 1km - 6:51(6:51/km) 127/177bpm 67cal 8.75/9.47kmph
3) 1km - 7:19(7:19/km) 121/131bpm 66cal 8.21/10.55kmph
4) 1km - 7:35(7:35/km) 126/139bpm 67cal 7.91/9.21kmph
5) 1km - 7:01(7:01/km) 130/137bpm 66cal 8.55/9.74kmph
6) 1km - 8:27(8:27/km) 127/139bpm 73cal 7.11/9.44kmph
7) 1km - 7:12(7:12/km) 138/144bpm 69cal 8.34/10.45kmph
8) 1km - 7:12(7:12/km) 135/147bpm 66cal 8.33/10.92kmph
9) 1km - 7:09(7:09/km) 134/142bpm 67cal 8.4/9.67kmph
10) 0.05km - 28(8:31/km) 131/134bpm 4cal 7.05/7.56kmph
6:54 6:51 7:19 7:35 7:01 8:27 7:12 7:12 7:09 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:57 |
2:57 |
11:49 |
112 71-164 |
1323 |
169 108-174 |
4/2 |
0.50 |
5:38 |
2:40 |
10:41 |
174 166-179 |
1860 |
173 170-174 |
2/6 |
0.75 |
8:19 |
2:42 |
10:47 |
160 123-177 |
1726 |
171 168-174 |
4/5 |
1.00 |
11:12 |
2:52 |
11:30 |
121 118-124 |
1391 |
168 164-174 |
5/4 |
1.25 |
13:51 |
2:39 |
10:35 |
116 113-120 |
1228 |
170 166-172 |
1/9 |
1.50 |
16:39 |
2:48 |
11:14 |
120 118-123 |
1347 |
168 152-170 |
2/3 |
1.75 |
19:48 |
3:09 |
12:35 |
120 112-127 |
1510 |
158 98-172 |
4/3 |
2.00 |
22:42 |
2:54 |
11:36 |
128 123-132 |
1486 |
168 164-172 |
4/2 |
2.25 |
26:02 |
3:20 |
13:19 |
123 112-131 |
1638 |
161 84-172 |
2/6 |
2.50 |
28:49 |
2:47 |
11:10 |
130 121-139 |
1451 |
168 162-170 |
8/5 |
2.75 |
31:36 |
2:47 |
11:09 |
126 117-134 |
1405 |
161 82-172 |
4/7 |
3.00 |
34:36 |
3:00 +6
|
12:00 |
133 128-137 |
1596 |
168 164-172 |
4/3 |
3.25 |
37:21 |
2:45 |
10:59 |
131 127-137 |
1439 |
167 164-170 |
6/5 |
3.50 |
40:38 |
3:17 |
13:09 |
130 115-139 |
1709 |
150 118-170 |
4/2 |
3.75 |
44:29 |
3:51 |
15:24 |
122 115-137 |
1880 |
127 112-170 |
19/0 |
4.00 |
47:28 |
2:59 |
11:56 |
138 131-142 |
1647 |
166 152-170 |
6/3 |
4.25 |
50:20 |
2:52 |
11:26 |
139 134-144 |
1590 |
167 164-172 |
5/4 |
4.50 |
52:57 |
2:37 |
10:27 |
134 129-142 |
1400 |
168 164-172 |
0/10 |
4.75 |
55:46 |
2:50 |
11:20 |
135 128-141 |
1529 |
168 126-172 |
1/4 |
5.00 |
59:03 |
3:17 |
13:07 |
136 127-147 |
1784 |
146 122-170 |
13/4 |
5.25 |
1:01:42 |
2:38 |
10:34 |
133 129-138 |
1405 |
169 166-172 |
1/16 |
5.50 |
1:04:34 |
2:52 |
11:28 |
133 125-142 |
1525 |
169 164-172 |
5/5 |
5.62 |
1:06:13 |
1:39 |
13:16 |
135 129-142 |
1790 |
153 118-170 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.4 |
168 |
5.3 |
59:11 |
11:17 |
Walk |
10.4 |
119 |
0.4 |
6:54 |
18:27 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:11 |
36.46% |
More |
800m |
5:16 |
10:36 |
41.93% |
More |
1km |
6:36 |
10:37 |
43.69% |
More |
Mile |
10:52 |
10:52 |
45.15% |
More |
5k |
35:31 |
11:26 |
47.13% |
More |
5 miles |
58:42 |
11:44 |
46.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:50 |
8:50 |
55.56 |
5km |
33:07 |
10:40 |
50.55 |
5M |
57:41 |
11:32 |
47.55 |
10km |
1:14:19 |
11:58 |
46.22 |
10M |
2:09:25 |
12:57 |
44.02 |
Half |
2:57:18 |
13:32 |
42.26 |
20M |
4:50:22 |
14:31 |
40.89 |
Mara |
6:37:49 |
15:11 |
39.80 |
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