- cold
-
Time
1:00:00
-
Miles
9.09
-
Min/mi
6:36
-
Pacing
7%
-
WAVA
73.39
-
Stride(cm)
131
-
Cals
945
-
Cadence
187
-
BPM
147
-
%MHR
88.7
-
B/mi
972
-
Asc(m)
108
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Out of the Redwings Lodge Hotel and on to the Aldersley Canal with good friend Smithy.
Took in Bantock Park and West Park amongst the delights of Wolverhampton and of course Sir Jack Hayward’s Training complex. Nice bounce. Plenty of trail, mud, road mixture 🏃♂️
Split Summary
===
1) 1m - 6:39(6:39/m) 117/122bpm 78cal 9.02/11.61mph
2) 1m - 6:09(6:09/m) 120/126bpm 72cal 9.76/10.35mph
3) 1m - 6:22(6:22/m) 127/141bpm 82cal 9.44/10.25mph
4) 1m - 6:25(6:25/m) 143/168bpm 97cal 9.36/9.91mph
5) 1m - 6:56(6:56/m) 138/155bpm 96cal 8.65/10.48mph
6) 1m - 6:32(6:32/m) 144/166bpm 97cal 9.18/10mph
7) 1m - 6:51(6:51/m) 181/189bpm 138cal 8.76/9.75mph
8) 1m - 6:44(6:44/m) 179/185bpm 136cal 8.92/9.85mph
9) 1m - 6:52(6:52/m) 176/182bpm 138cal 8.74/9.71mph
10) 0.09m - 32(6:11/m) 178/181bpm 11cal 9.69/9.33mph
6:39 6:09 6:22 6:25 6:56 6:32 6:51 6:44 6:52 32
-
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 |
2:05 |
2:05 +23
|
8:21 |
116 114-119 |
969 |
183 180-188 |
1/2 |
0.50 |
4:39 |
2:34 +55
|
10:15 |
119 116-122 |
1219 |
186 180-200 |
4/1 |
0.75 |
6:18 |
1:39 |
6:36 |
116 111-119 |
766 |
188 182-198 |
2/0 |
1.00 |
7:57 |
1:39 |
6:38 |
117 114-119 |
776 |
187 178-196 |
1/2 |
1.25 |
9:30 |
1:33 |
6:11 |
119 116-122 |
735 |
191 184-206 |
1/4 |
1.50 |
11:01 |
1:31 |
6:02 |
118 115-121 |
713 |
190 184-194 |
5/1 |
1.75 |
12:31 |
1:31 |
6:03 |
121 119-122 |
732 |
190 184-198 |
7/2 |
2.00 |
14:06 |
1:35 |
6:19 |
124 121-127 |
784 |
188 186-192 |
5/0 |
2.25 |
15:41 |
1:35 |
6:19 |
124 122-126 |
783 |
188 184-194 |
1/4 |
2.50 |
17:13 |
1:32 |
6:10 |
125 123-127 |
770 |
189 184-196 |
2/2 |
2.75 |
18:49 |
1:35 |
6:21 |
125 123-128 |
795 |
188 178-196 |
0/4 |
3.00 |
20:28 |
1:39 |
6:36 |
133 123-141 |
877 |
187 182-192 |
0/5 |
3.25 |
22:06 |
1:39 |
6:34 |
137 132-141 |
900 |
190 180-198 |
6/1 |
3.50 |
23:42 |
1:36 |
6:24 |
136 133-141 |
870 |
191 186-194 |
2/1 |
3.75 |
25:17 |
1:34 |
6:17 |
152 139-168 |
956 |
190 184-200 |
2/2 |
4.00 |
26:52 |
1:36 |
6:23 |
146 144-148 |
932 |
189 184-196 |
4/0 |
4.25 |
28:46 |
1:54 +11
|
7:36 |
147 144-154 |
1118 |
188 184-194 |
4/0 |
4.50 |
31:29 |
2:43 +1:03
|
10:52 |
137 119-148 |
1488 |
185 116-196 |
3/1 |
4.75 |
34:30 |
3:01 +1:20
|
12:03 |
136 113-154 |
1640 |
185 116-200 |
2/2 |
5.00 |
41:56 |
7:26 +5:37
|
29:44 |
126 89-145 |
3747 |
183 116-192 |
3/1 |
5.25 |
43:38 |
1:42 |
6:46 |
143 123-164 |
968 |
187 182-192 |
2/3 |
5.50 |
45:31 |
1:53 +11
|
7:31 |
146 141-152 |
1098 |
186 182-190 |
4/2 |
5.75 |
47:45 |
2:14 +38
|
8:58 |
140 131-145 |
1255 |
177 116-190 |
3/2 |
6.00 |
49:23 |
1:38 +6
|
6:33 |
146 137-161 |
957 |
182 116-190 |
0/5 |
6.25 |
51:01 |
1:37 |
6:29 |
177 151-189 |
1148 |
189 184-194 |
3/4 |
6.50 |
53:10 |
2:10 +26
|
8:38 |
181 176-187 |
1564 |
187 182-190 |
2/0 |
6.75 |
54:52 |
1:42 |
6:47 |
180 177-182 |
1220 |
188 182-192 |
2/2 |
7.00 |
56:56 |
2:04 +15
|
8:16 |
182 179-185 |
1504 |
188 178-194 |
2/2 |
7.25 |
58:41 |
1:45 |
7:00 |
181 178-183 |
1268 |
187 184-192 |
3/4 |
7.50 |
1:00:29 |
1:48 +8
|
7:12 |
181 178-185 |
1304 |
187 176-192 |
3/1 |
7.75 |
1:02:06 |
1:37 |
6:28 |
179 176-182 |
1159 |
189 186-192 |
2/4 |
8.00 |
1:03:52 |
1:46 +6
|
7:05 |
175 172-179 |
1240 |
186 184-190 |
2/1 |
8.25 |
1:05:34 |
1:41 |
6:45 |
176 173-180 |
1188 |
186 182-190 |
3/1 |
8.50 |
1:07:15 |
1:42 |
6:47 |
176 172-178 |
1192 |
186 184-190 |
6/3 |
8.75 |
1:09:00 |
1:45 |
6:59 |
177 175-182 |
1235 |
186 178-190 |
6/1 |
9.00 |
1:10:44 |
1:44 |
6:54 |
176 173-178 |
1215 |
185 182-188 |
0/8 |
9.09 |
1:11:17 |
33 |
6:28 |
178 176-181 |
1152 |
188 186-194 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
187 |
9.1 |
59:57 |
7:30 |
Walk |
4.2 |
116 |
0 |
3:22 |
2:08:30 |
Pause |
10.1 |
- |
- |
7:58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:00 |
54.92% |
More |
800m |
3:00 |
6:01 |
64.21% |
More |
1km |
3:45 |
6:03 |
66.69% |
More |
Mile |
6:09 |
6:09 |
69.32% |
More |
5k |
19:36 |
6:18 |
73.97% |
More |
5 miles |
40:45 |
8:09 |
57.90% |
More |
10k |
49:51 |
8:01 |
59.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
73.65 |
5km |
19:14 |
6:11 |
75.36 |
5M |
31:50 |
6:22 |
74.12 |
10km |
40:05 |
6:27 |
73.50 |
10M |
1:06:23 |
6:38 |
73.35 |
Half |
1:28:23 |
6:45 |
72.32 |
20M |
2:18:25 |
6:55 |
73.18 |
Mara |
3:04:17 |
7:02 |
73.29 |
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