-
Time
50:03
-
Miles
5.21
-
Min/mi
9:36
-
Pacing
85%
-
WAVA
60.08
-
Stride(cm)
98
-
Cals
425
-
Cadence
170
-
BPM
154
-
%MHR
83.1
-
B/mi
1477
-
Asc(m)
71
-
Hillscore
5
-
Surface
Road
Notes & Comments
3 x 1 mile tempo with slow recoveries
Split Summary
===
1) 1m - 10:22(10:22/m) 143/161bpm 84cal 5.78/6.51mph
2) 1m - 9:49(9:49/m) 160/167bpm 90cal 6.12/7.01mph
3) 1m - 8:49(8:49/m) 161/170bpm 81cal 6.8/7.58mph
4) 1m - 9:14(9:14/m) 161/173bpm 82cal 6.49/7.41mph
5) 1m - 9:47(9:47/m) 151/172bpm 73cal 6.13/7.31mph
6) 0.21m - 2:01(9:36/m) 153/157bpm 15cal 6.25/6.81mph
10:22 9:49 8:49 9:14 9:47 2:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:39 |
2:39 |
10:37 |
129 99-134 |
1369 |
170 166-174 |
11/0 |
0.50 |
5:11 |
2:31 |
10:05 |
136 129-141 |
1372 |
169 166-170 |
12/0 |
0.75 |
7:49 |
2:38 |
10:32 |
151 140-155 |
1591 |
169 166-170 |
9/0 |
1.00 |
10:22 |
2:33 |
10:12 |
156 151-161 |
1592 |
169 168-170 |
8/0 |
1.25 |
12:49 |
2:27 |
9:48 |
162 159-166 |
1586 |
170 168-172 |
5/0 |
1.50 |
15:08 |
2:19 |
9:18 |
163 159-165 |
1515 |
173 170-176 |
2/2 |
1.75 |
17:27 |
2:19 |
9:16 |
160 156-163 |
1482 |
173 170-176 |
3/1 |
2.00 |
20:10 |
2:43 |
10:54 |
155 139-163 |
1689 |
157 128-178 |
1/3 |
2.25 |
22:23 |
2:12 |
8:50 |
158 137-168 |
1394 |
175 134-178 |
1/3 |
2.50 |
24:34 |
2:11 |
8:45 |
161 159-164 |
1407 |
176 174-178 |
0/5 |
2.75 |
26:52 |
2:18 |
9:11 |
162 159-166 |
1487 |
177 170-182 |
6/1 |
3.00 |
28:59 |
2:08 |
8:30 |
163 161-168 |
1387 |
177 174-180 |
2/1 |
3.25 |
31:43 |
2:44 |
10:57 |
153 137-165 |
1676 |
156 124-182 |
4/1 |
3.50 |
33:58 |
2:15 |
8:59 |
165 159-171 |
1483 |
179 176-182 |
1/2 |
3.75 |
36:08 |
2:10 |
8:40 |
160 154-168 |
1387 |
179 176-182 |
2/2 |
4.00 |
38:14 |
2:05 |
8:21 |
166 157-172 |
1386 |
178 176-180 |
1/5 |
4.25 |
41:01 |
2:48 |
11:11 |
153 132-172 |
1710 |
157 122-180 |
0/7 |
4.50 |
43:24 |
2:23 |
9:32 |
150 139-156 |
1431 |
171 170-176 |
0/9 |
4.75 |
45:43 |
2:19 |
9:16 |
153 149-155 |
1419 |
171 168-176 |
0/12 |
5.00 |
48:01 |
2:18 |
9:10 |
150 148-152 |
1375 |
172 170-174 |
0/11 |
5.21 |
50:03 |
2:02 |
9:40 |
153 150-156 |
1479 |
171 168-174 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.2 |
173 |
5 |
46:38 |
9:20 |
Walk |
6.8 |
128 |
0.2 |
3:25 |
15:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:15 |
50.01% |
More |
800m |
4:12 |
8:27 |
54.54% |
More |
1km |
5:18 |
8:31 |
56.31% |
More |
Mile |
8:36 |
8:36 |
58.67% |
More |
5k |
28:46 |
9:16 |
61.30% |
More |
5 miles |
47:46 |
9:33 |
60.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
61.06 |
5km |
28:29 |
9:10 |
61.92 |
5M |
47:51 |
9:34 |
60.26 |
10km |
1:00:39 |
9:46 |
59.56 |
10M |
1:41:54 |
10:11 |
58.53 |
Half |
2:16:48 |
10:27 |
57.00 |
20M |
3:37:00 |
10:51 |
56.69 |
Mara |
4:51:17 |
11:07 |
56.03 |
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