Sun 11th Aug 2019 at 5:00am by Sorequads
Run > General
-
Time
1:18:12
-
Miles
11.09
-
Min/mi
7:03
-
Pacing
80%
-
WAVA
63.01
-
Stride(cm)
126
-
Cadence
182
-
BPM
148
-
%MHR
89.6
-
B/mi
1043
-
Asc(m)
72
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 laps Grange profession. Despite dull route, enjoyed the session aspect without actual mile splits (split each lap)
Split Summary
===
1) 1m - 8:22(8:22/m) 130/140bpm
2) 1m - 7:40(7:40/m) 137/145bpm
3) 1m - 8:15(8:15/m) 133/142bpm
4) 1m - 7:01(7:01/m) 145/151bpm
5) 1m - 7:06(7:06/m) 145/148bpm
6) 1m - 6:51(6:51/m) 152/158bpm
7) 1m - 6:40(6:40/m) 155/158bpm
8) 1m - 6:42(6:42/m) 158/162bpm
9) 1m - 6:48(6:48/m) 161/163bpm
10) 1m - 7:04(7:04/m) 162/167bpm
11) 0.94m - 6:59(7:24/m) 150/158bpm
8:22 7:40 8:15 7:01 7:06 6:51 6:40 6:42 6:48 7:04 6:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:39 |
4:39 |
9:19 |
128 106-136 |
1192 |
176 160-192 |
3/3 |
1.00 |
8:21 |
3:42 |
7:23 |
133 117-140 |
983 |
177 148-192 |
3/0 |
1.50 |
12:12 |
3:51 |
7:42 |
136 128-145 |
1048 |
177 142-194 |
4/3 |
2.00 |
16:02 |
3:50 |
7:40 |
138 132-141 |
1057 |
179 166-194 |
6/3 |
2.50 |
19:38 |
3:36 |
7:12 |
137 134-139 |
985 |
180 166-196 |
2/3 |
3.00 |
24:15 |
4:37 |
9:14 |
130 101-142 |
1200 |
181 164-208 |
1/7 |
3.50 |
27:40 |
3:26 |
6:51 |
142 138-147 |
974 |
183 168-202 |
2/2 |
4.00 |
31:17 |
3:36 |
7:13 |
147 139-151 |
1061 |
182 164-210 |
9/0 |
4.50 |
34:52 |
3:35 |
7:10 |
145 142-147 |
1039 |
179 156-196 |
2/4 |
5.00 |
38:23 |
3:31 |
7:03 |
146 142-148 |
1028 |
183 164-198 |
1/7 |
5.50 |
41:56 |
3:33 |
7:05 |
148 144-153 |
1050 |
183 166-194 |
2/1 |
6.00 |
45:14 |
3:18 |
6:36 |
155 150-158 |
1023 |
184 152-202 |
3/2 |
6.50 |
48:34 |
3:20 |
6:41 |
156 153-158 |
1042 |
185 170-206 |
8/2 |
7.00 |
51:55 |
3:20 |
6:41 |
153 147-157 |
1022 |
185 172-202 |
2/3 |
7.50 |
55:23 |
3:29 |
6:57 |
156 154-159 |
1085 |
184 168-202 |
1/7 |
8.00 |
58:36 |
3:13 |
6:26 |
160 159-162 |
1030 |
185 168-202 |
2/3 |
8.50 |
1:02:01 |
3:25 |
6:49 |
161 157-163 |
1098 |
185 170-206 |
8/0 |
9.00 |
1:05:24 |
3:23 |
6:45 |
160 157-163 |
1080 |
184 168-202 |
3/4 |
9.50 |
1:08:45 |
3:21 |
6:42 |
161 160-163 |
1080 |
186 166-200 |
1/8 |
10.00 |
1:12:29 |
3:44 |
7:27 |
164 155-167 |
1223 |
187 146-210 |
2/0 |
10.50 |
1:16:12 |
3:43 |
7:26 |
148 143-158 |
1101 |
174 138-194 |
0/3 |
10.94 |
1:19:28 |
3:16 |
7:23 |
152 148-155 |
1123 |
179 162-196 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
72.1 |
185 |
7.9 |
57:18 |
7:14 |
Walk |
27.9 |
171 |
3 |
22:10 |
7:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:30 |
54.64% |
More |
800m |
3:11 |
6:24 |
53.58% |
More |
1km |
3:55 |
6:17 |
57.23% |
More |
Mile |
6:28 |
6:28 |
59.87% |
More |
5k |
20:46 |
6:41 |
63.32% |
More |
5 miles |
33:36 |
6:43 |
63.66% |
More |
10k |
42:15 |
6:48 |
63.32% |
More |
10 miles |
1:11:20 |
7:08 |
61.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
63.45 |
5km |
20:18 |
6:32 |
64.75 |
5M |
33:37 |
6:43 |
63.63 |
10km |
42:19 |
6:49 |
63.21 |
10M |
1:10:05 |
7:01 |
63.08 |
Half |
1:33:18 |
7:07 |
62.21 |
20M |
2:26:06 |
7:18 |
62.96 |
Mara |
3:14:32 |
7:25 |
63.05 |
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