Thu 16th Jan 2020 at 5:00pm by Oranj
Run > Steady-State
- drizzle
- breezy
-
Time
31:46
-
Miles
3.73
-
Min/mi
8:31
-
Pacing
91%
-
WAVA
57.95
-
Stride(cm)
118
-
Cals
423
-
Cadence
160
-
BPM
144
-
%MHR
85.7
-
B/mi
1226
-
Asc(m)
69
-
Hillscore
3
-
Surface
Road
Notes & Comments
L hamstring/glute/quad 7/10
===
1) 2km - 10:19(5:10/km) 138/146bpm 130cal 11.63/12.39kmph
2) 2km - 10:44(5:22/km) 147/156bpm 147cal 11.18/12.83kmph
3) 2km - 10:37(5:19/km) 147/152bpm 145cal 11.3/12.87kmph
4) 0.01km - 5(5:44/km) 146/146bpm 1cal 10.48/10.75kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:20 |
121 94-137 |
1009 |
160 158-166 |
1/0 |
0.25 |
2:08 |
1:06 |
8:47 |
138 136-139 |
1212 |
158 156-162 |
2/2 |
0.38 |
3:14 |
1:06 |
8:44 |
138 137-140 |
1205 |
159 156-164 |
1/3 |
0.50 |
4:13 |
59 |
7:50 |
137 135-138 |
1072 |
160 158-172 |
0/4 |
0.63 |
5:12 |
59 |
7:52 |
136 131-139 |
1071 |
161 158-164 |
0/7 |
0.75 |
6:13 |
1:01 |
8:12 |
136 131-138 |
1115 |
161 158-178 |
0/4 |
0.88 |
7:15 |
1:02 |
8:15 |
140 138-142 |
1156 |
160 158-164 |
1/2 |
1.00 |
8:18 |
1:03 |
8:25 |
142 140-143 |
1196 |
162 160-174 |
1/3 |
1.13 |
9:20 |
1:01 |
8:11 |
144 141-146 |
1178 |
161 160-180 |
1/2 |
1.25 |
10:22 |
1:03 |
8:20 |
145 144-146 |
1208 |
162 158-166 |
2/2 |
1.38 |
11:25 |
1:03 |
8:22 |
145 144-146 |
1213 |
163 160-172 |
1/1 |
1.50 |
12:25 |
1:00 |
7:59 |
145 144-147 |
1158 |
163 160-176 |
2/1 |
1.63 |
13:28 |
1:03 |
8:28 |
147 145-148 |
1243 |
160 158-164 |
1/2 |
1.75 |
14:34 |
1:06 |
8:47 |
148 145-150 |
1299 |
160 158-162 |
6/0 |
1.88 |
15:39 |
1:05 |
8:37 |
151 150-152 |
1301 |
160 158-170 |
2/2 |
2.00 |
16:41 |
1:03 |
8:22 |
148 147-150 |
1237 |
161 160-174 |
2/0 |
2.13 |
17:45 |
1:03 |
8:26 |
146 143-148 |
1232 |
160 158-160 |
1/3 |
2.25 |
19:01 |
1:16 |
10:08 |
150 146-155 |
1521 |
159 156-164 |
14/0 |
2.38 |
20:12 |
1:11 |
9:31 |
150 139-156 |
1428 |
158 154-178 |
2/6 |
2.50 |
21:10 |
58 |
7:46 |
138 134-144 |
1071 |
163 156-180 |
1/8 |
2.63 |
22:15 |
1:04 |
8:36 |
149 144-152 |
1280 |
161 158-176 |
2/0 |
2.75 |
23:18 |
1:03 |
8:26 |
151 150-152 |
1272 |
161 158-168 |
3/1 |
2.88 |
24:21 |
1:04 |
8:28 |
149 147-151 |
1262 |
160 158-168 |
2/1 |
3.00 |
25:23 |
1:02 |
8:15 |
147 147-148 |
1212 |
160 158-166 |
2/1 |
3.13 |
26:40 |
1:17 +14
|
10:18 |
147 137-150 |
1514 |
160 148-164 |
1/3 |
3.25 |
27:43 |
1:03 |
8:23 |
139 137-142 |
1164 |
161 160-166 |
0/3 |
3.38 |
28:45 |
1:02 |
8:18 |
144 139-146 |
1194 |
159 158-162 |
1/3 |
3.50 |
29:52 |
1:06 |
8:50 |
147 144-150 |
1299 |
158 158-160 |
5/1 |
3.63 |
30:58 |
1:06 |
8:51 |
150 149-151 |
1327 |
159 158-160 |
5/0 |
3.74 |
31:59 |
1:01 |
9:06 |
147 145-149 |
1337 |
161 154-164 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
160 |
3.7 |
31:45 |
8:30 |
Walk |
0.7 |
102 |
0 |
14 |
7:38:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
44.23% |
More |
800m |
3:59 |
8:00 |
50.79% |
More |
1km |
5:01 |
8:04 |
52.51% |
More |
Mile |
8:09 |
8:09 |
54.83% |
More |
5k |
26:16 |
8:27 |
57.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
55.27 |
5km |
26:16 |
8:27 |
57.92 |
5M |
43:05 |
8:37 |
57.61 |
10km |
54:01 |
8:42 |
57.42 |
10M |
1:28:36 |
8:52 |
57.92 |
Half |
1:57:19 |
8:57 |
57.47 |
20M |
3:02:10 |
9:07 |
58.65 |
Mara |
4:01:14 |
9:12 |
59.05 |
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