Fri 17th Jan 2020 at 6:00am by Oranj
Run > Steady-State
-
Time
45:03
-
Miles
5.31
-
Min/mi
8:29
-
Pacing
93%
-
WAVA
58.58
-
Stride(cm)
118
-
Cals
599
-
Cadence
160
-
BPM
143
-
%MHR
85.3
-
B/mi
1215
-
Asc(m)
94
-
Hillscore
2
-
Surface
Road
Notes & Comments
Stiff legs. Achilles tendons a bit grumbly
===
1) 2km - 10:06(5:03/km) 137/144bpm 127cal 11.89/14.34kmph
2) 2km - 10:28(5:14/km) 145/150bpm 141cal 11.46/15.22kmph
3) 2km - 10:39(5:20/km) 146/152bpm 145cal 11.26/13.6kmph
4) 2km - 10:50(5:25/km) 145/152bpm 146cal 11.08/14.58kmph
5) 0.54km - 3:00(5:32/km) 146/149bpm 40cal 10.84/14.38kmph
10:06 10:28 10:39 10:50 3:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:56 |
1:56 |
7:45 |
125 88-136 |
969 |
159 106-166 |
1/5 |
0.50 |
4:01 |
2:05 |
8:19 |
137 132-139 |
1139 |
160 158-164 |
3/3 |
0.75 |
6:06 |
2:05 |
8:21 |
140 138-142 |
1169 |
161 158-174 |
2/6 |
1.00 |
8:06 |
2:00 |
8:00 |
140 136-141 |
1121 |
160 158-164 |
1/5 |
1.25 |
10:09 |
2:03 |
8:12 |
142 139-144 |
1163 |
160 158-166 |
4/4 |
1.50 |
12:15 |
2:06 |
8:24 |
145 139-150 |
1219 |
161 158-178 |
6/7 |
1.75 |
14:25 |
2:10 |
8:41 |
144 139-148 |
1250 |
161 158-170 |
3/2 |
2.00 |
16:31 |
2:06 |
8:22 |
147 145-149 |
1230 |
161 158-166 |
7/3 |
2.25 |
18:40 |
2:09 |
8:38 |
145 140-147 |
1251 |
160 158-168 |
3/8 |
2.50 |
20:41 |
2:00 |
8:02 |
142 137-147 |
1140 |
160 158-166 |
3/3 |
2.75 |
22:48 |
2:07 |
8:28 |
146 144-148 |
1237 |
162 154-196 |
6/4 |
3.00 |
24:56 |
2:08 |
8:31 |
145 143-150 |
1236 |
160 158-162 |
6/3 |
3.25 |
27:11 |
2:15 |
9:00 |
148 144-152 |
1332 |
160 156-176 |
12/3 |
3.50 |
29:18 |
2:07 |
8:29 |
144 141-149 |
1222 |
161 158-180 |
2/2 |
3.75 |
31:26 |
2:08 |
8:32 |
144 141-147 |
1228 |
161 156-176 |
3/5 |
4.00 |
33:28 |
2:02 |
8:08 |
139 133-146 |
1131 |
159 158-172 |
1/15 |
4.25 |
35:34 |
2:06 |
8:25 |
145 139-148 |
1221 |
161 156-174 |
3/2 |
4.50 |
37:42 |
2:07 |
8:29 |
145 141-148 |
1231 |
161 156-176 |
4/6 |
4.75 |
40:03 |
2:21 |
9:25 |
146 143-149 |
1374 |
160 158-170 |
9/1 |
5.00 |
42:18 |
2:16 |
9:02 |
149 145-152 |
1347 |
161 158-178 |
6/1 |
5.25 |
44:33 |
2:14 |
8:56 |
147 143-149 |
1314 |
160 158-166 |
6/1 |
5.31 |
45:03 |
30 |
8:53 |
144 142-145 |
1278 |
159 158-162 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
160 |
5.3 |
45:03 |
8:29 |
Walk |
0.0 |
106 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
45.33% |
More |
800m |
3:59 |
8:00 |
50.83% |
More |
1km |
5:01 |
8:04 |
52.56% |
More |
Mile |
8:04 |
8:04 |
55.44% |
More |
5k |
25:58 |
8:21 |
58.59% |
More |
5 miles |
42:18 |
8:28 |
58.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:56 |
7:56 |
56.32 |
5km |
25:48 |
8:18 |
58.97 |
5M |
42:19 |
8:28 |
58.65 |
10km |
53:03 |
8:32 |
58.47 |
10M |
1:27:01 |
8:42 |
58.98 |
Half |
1:55:14 |
8:48 |
58.51 |
20M |
2:58:55 |
8:57 |
59.71 |
Mara |
3:56:56 |
9:03 |
60.13 |
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