- cold
-
Time
35:00
-
Miles
5.17
-
Min/mi
6:46
-
Pacing
0%
-
WAVA
69.76
-
Stride(cm)
157
-
Cals
579
-
Cadence
152
-
BPM
156
-
%MHR
94
-
B/mi
1056
-
Asc(m)
75
-
Hillscore
4
-
Surface
Road
Notes & Comments
Brae Toll, Vicarton St, popped into Asda for some provisions, Vicarton St, under the bridge (A77) and into the prison for a week of night shift 😴☹️
Probably last week going this route due to dark nights drawing in 🌘🏃♂️
Split Summary
===
1) 1m - 6:42(6:42/m) 153/167bpm 108cal 8.95/10.83mph
2) 1m - 6:39(6:39/m) 164/174bpm 116cal 9.03/9.35mph
3) 1m - 6:25(6:25/m) 163/171bpm 112cal 9.35/9.54mph
4) 1m - 6:52(6:52/m) 155/172bpm 111cal 8.73/9.39mph
5) 1m - 7:12(7:12/m) 153/167bpm 114cal 8.34/9.2mph
6) 0.17m - 1:11(6:48/m) 154/157bpm 18cal 8.82/8.29mph
6:42 6:39 6:25 6:52 7:12 1:11
-
Min/mi
0
-
Recent
0
-
Elev
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.
|
Ascent mtrs
Asc.
|
0.25 |
1:42 |
1:42 |
6:47 |
130 98-145 |
882 |
186 184-190 |
4/0 |
0.50 |
3:22 |
1:40 |
6:41 |
161 149-167 |
1075 |
185 182-188 |
1/2 |
0.75 |
5:06 |
1:44 |
6:57 |
163 158-167 |
1133 |
185 182-186 |
2/4 |
1.00 |
6:44 |
1:38 |
6:32 |
161 159-165 |
1052 |
186 182-190 |
14/0 |
1.25 |
8:23 |
1:38 |
6:34 |
159 154-165 |
1044 |
186 184-188 |
4/3 |
1.50 |
10:07 |
1:45 |
6:59 |
165 157-172 |
1151 |
186 184-188 |
0/6 |
1.75 |
11:45 |
1:38 |
6:32 |
166 163-170 |
1084 |
187 184-190 |
1/7 |
2.00 |
13:23 |
1:37 |
6:30 |
166 161-174 |
1078 |
187 184-188 |
0/7 |
2.25 |
14:57 |
1:35 |
6:18 |
164 153-170 |
1033 |
187 186-188 |
1/9 |
2.50 |
16:34 |
1:37 |
6:26 |
160 152-166 |
1030 |
186 182-190 |
2/2 |
2.75 |
18:11 |
1:37 |
6:28 |
162 160-164 |
1049 |
186 184-188 |
4/5 |
3.00 |
19:48 |
1:37 |
6:28 |
165 161-168 |
1067 |
186 184-188 |
1/2 |
3.25 |
25:59 |
6:11 +4:31
|
24:46 |
154 119-171 |
3814 |
181 116-192 |
2/1 |
3.50 |
27:43 |
1:44 |
6:55 |
155 127-167 |
1071 |
95 94-96 |
4/1 |
3.75 |
29:27 |
1:44 |
6:57 |
151 141-161 |
1049 |
94 94-96 |
4/4 |
4.00 |
31:11 |
1:44 |
6:56 |
156 151-166 |
1081 |
94 94-96 |
3/3 |
4.25 |
32:55 |
1:44 |
6:55 |
157 151-167 |
1087 |
94 92-96 |
1/5 |
4.50 |
34:39 |
1:44 |
6:56 |
154 151-157 |
1067 |
94 94-96 |
2/2 |
4.75 |
36:30 |
1:52 |
7:26 |
150 139-155 |
1116 |
94 92-94 |
10/0 |
5.00 |
38:52 |
2:22 +31
|
9:29 |
151 149-153 |
1431 |
95 92-116 |
9/1 |
5.17 |
40:04 |
1:12 |
6:53 |
154 152-156 |
1060 |
101 94-190 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
53.6 |
186 |
3.3 |
21:29 |
6:36 |
Walk |
46.4 |
94 |
1.9 |
18:35 |
9:41 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
52.83% |
More |
800m |
3:10 |
6:22 |
60.74% |
More |
1km |
3:57 |
6:22 |
63.37% |
More |
Mile |
6:24 |
6:24 |
66.59% |
More |
5k |
20:23 |
6:34 |
71.09% |
More |
5 miles |
38:46 |
7:45 |
60.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
69.45 |
5km |
20:24 |
6:34 |
71.05 |
5M |
33:47 |
6:45 |
69.84 |
10km |
42:32 |
6:51 |
69.27 |
10M |
1:10:26 |
7:03 |
69.13 |
Half |
1:33:46 |
7:09 |
68.17 |
20M |
2:26:51 |
7:21 |
68.98 |
Mara |
3:15:31 |
7:28 |
69.08 |
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