Mon 20th Jan 2020 at 7:00am by Oranj
Run > Steady-State
- cold
-
Time
1:27:28
-
Miles
9.95
-
Min/mi
8:47
-
Pacing
86%
-
WAVA
58.39
-
Stride(cm)
114
-
Cals
1134
-
Cadence
161
-
BPM
145
-
%MHR
86.4
-
B/mi
1276
-
Asc(m)
177
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 2km - 10:37(5:19/km) 141/151bpm 137cal 11.3/13.07kmph
2) 2km - 11:44(5:52/km) 149/155bpm 162cal 10.23/11.92kmph
3) 2km - 10:55(5:27/km) 148/154bpm 150cal 11/14.64kmph
4) 2km - 11:03(5:32/km) 145/154bpm 145cal 10.85/12.53kmph
5) 2km - 11:04(5:32/km) 147/152bpm 147cal 10.85/13.33kmph
6) 2km - 10:30(5:15/km) 144/149bpm 133cal 11.43/13.5kmph
7) 2km - 10:39(5:20/km) 144/147bpm 133cal 11.26/11.76kmph
8) 2km - 10:49(5:25/km) 143/148bpm 126cal 11.09/12.8kmph
9) 0.02km - 7(5:26/km) 139/139bpm 1cal 11.05/11.05kmph
10:37 11:44 10:55 11:03 11:04 10:30 10:39 10:49 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:26 |
4:26 +10
|
8:51 |
136 99-145 |
1204 |
160 108-166 |
5/3 |
1.00 |
8:39 |
4:14 +4
|
8:27 |
143 139-147 |
1209 |
160 120-172 |
6/8 |
1.50 |
13:08 |
4:29 |
8:57 |
148 143-154 |
1325 |
162 154-198 |
11/1 |
2.00 |
18:13 |
5:05 +11
|
10:10 |
149 144-155 |
1515 |
163 108-200 |
12/10 |
2.50 |
22:53 |
4:40 |
9:20 |
148 145-153 |
1381 |
163 112-198 |
12/13 |
3.00 |
27:38 |
4:45 +7
|
9:30 |
150 145-154 |
1425 |
161 148-196 |
18/20 |
3.50 |
31:48 |
4:10 |
8:20 |
148 145-154 |
1233 |
161 158-176 |
5/8 |
4.00 |
36:25 |
4:37 |
9:14 |
145 133-154 |
1340 |
162 156-196 |
13/23 |
4.50 |
41:10 |
4:45 +20
|
9:29 |
143 130-149 |
1356 |
165 142-256 |
3/25 |
5.00 |
45:29 |
4:19 |
8:39 |
146 144-149 |
1262 |
162 158-200 |
5/9 |
5.50 |
49:52 |
4:24 |
8:47 |
146 143-150 |
1282 |
160 158-180 |
10/3 |
6.00 |
54:28 |
4:35 |
9:10 |
148 140-152 |
1357 |
160 158-166 |
18/3 |
6.50 |
58:41 |
4:14 |
8:27 |
144 139-149 |
1218 |
160 154-170 |
4/13 |
7.00 |
1:02:53 |
4:12 |
8:24 |
145 142-148 |
1217 |
160 158-164 |
6/8 |
7.50 |
1:07:08 |
4:15 |
8:29 |
143 136-148 |
1214 |
160 158-170 |
8/11 |
8.00 |
1:11:24 |
4:16 |
8:33 |
144 140-146 |
1230 |
160 158-172 |
5/3 |
8.50 |
1:15:40 |
4:16 |
8:32 |
145 141-147 |
1237 |
160 156-166 |
7/4 |
9.00 |
1:20:33 |
4:53 +31
|
9:45 |
144 135-148 |
1405 |
160 150-164 |
9/6 |
9.50 |
1:24:54 |
4:21 |
8:42 |
143 141-146 |
1244 |
160 158-164 |
5/2 |
9.95 |
1:28:52 |
3:58 |
8:44 |
141 136-146 |
1233 |
160 156-172 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
160 |
10 |
1:28:32 |
8:54 |
Walk |
0.4 |
105 |
0 |
20 |
1:47:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:40 |
44.77% |
More |
800m |
4:00 |
8:03 |
50.48% |
More |
1km |
5:07 |
8:14 |
51.48% |
More |
Mile |
8:24 |
8:24 |
53.19% |
More |
5k |
26:32 |
8:32 |
57.36% |
More |
5 miles |
43:31 |
8:42 |
57.03% |
More |
10k |
54:36 |
8:47 |
56.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
55.73 |
5km |
26:04 |
8:23 |
58.37 |
5M |
42:46 |
8:33 |
58.03 |
10km |
53:36 |
8:38 |
57.87 |
10M |
1:27:55 |
8:48 |
58.37 |
Half |
1:56:26 |
8:53 |
57.90 |
20M |
3:00:47 |
9:02 |
59.10 |
Mara |
3:59:25 |
9:08 |
59.50 |
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