- cold
-
Time
1:11:07
-
Miles
10.04
-
Min/mi
7:05
-
Pacing
94.6%
-
WAVA
67.04
-
Stride(cm)
126
-
Cals
890
-
Cadence
180
-
BPM
134
-
%MHR
76.6
-
B/mi
949
-
Surface
Road
Notes & Comments
Easy Effort Run
All easy effort. Just tried to focus on form. One too many layers as it was cold when I started but got warmer and sunnier during the run.
Legs a little tired by the end of the run but I have done a lot of miles recently.
Split Summary
===
1) 1m - 7:18(7:18/m) 127/135bpm 91cal 8.22/8.79mph
2) 1m - 6:55(6:55/m) 133/141bpm 94cal 8.68/9.43mph
3) 1m - 6:53(6:53/m) 132/138bpm 91cal 8.71/9.1mph
4) 1m - 6:46(6:46/m) 137/141bpm 94cal 8.86/9.33mph
5) 1m - 6:59(6:59/m) 137/141bpm 93cal 8.59/9.41mph
6) 1m - 6:58(6:58/m) 138/144bpm 90cal 8.61/9.85mph
7) 1m - 7:12(7:12/m) 138/142bpm 91cal 8.33/9.25mph
8) 1m - 7:11(7:11/m) 137/142bpm 86cal 8.35/8.7mph
9) 1m - 7:15(7:15/m) 136/141bpm 84cal 8.28/8.83mph
10) 1m - 7:23(7:23/m) 133/141bpm 74cal 8.13/8.58mph
11) 0.04m - 17(7:28/m) 126/127bpm 2cal 8.04/8.56mph
7:18 6:55 6:53 6:46 6:59 6:58 7:12 7:11 7:15 7:23 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:41 |
3:41 |
7:21 |
122 80-135 |
897 |
177 104-186 |
1.00 |
7:18 |
3:37 |
7:14 |
127 112-131 |
919 |
179 176-186 |
1.50 |
10:47 |
3:29 |
6:58 |
132 127-137 |
920 |
180 174-186 |
2.00 |
14:13 |
3:26 |
6:51 |
135 121-141 |
925 |
182 178-186 |
2.50 |
17:36 |
3:23 |
6:46 |
131 126-138 |
887 |
181 176-188 |
3.00 |
21:06 |
3:30 |
7:00 |
132 113-138 |
924 |
181 178-188 |
3.50 |
24:27 |
3:21 |
6:42 |
136 133-138 |
912 |
183 176-186 |
4.00 |
27:52 |
3:25 |
6:51 |
138 135-141 |
944 |
183 180-184 |
4.50 |
31:25 |
3:33 |
7:06 |
136 115-141 |
965 |
183 178-190 |
5.00 |
34:51 |
3:26 |
6:52 |
138 136-141 |
948 |
181 176-186 |
5.50 |
38:20 |
3:29 |
6:58 |
135 113-143 |
940 |
182 178-186 |
6.00 |
41:49 |
3:29 |
6:58 |
139 137-141 |
968 |
181 176-186 |
6.50 |
45:25 |
3:36 |
7:11 |
137 119-141 |
985 |
180 176-186 |
7.00 |
49:01 |
3:37 |
7:13 |
137 126-142 |
989 |
180 174-186 |
7.50 |
52:34 |
3:32 |
7:05 |
137 133-141 |
970 |
180 174-186 |
8.00 |
56:12 |
3:39 |
7:17 |
135 119-142 |
983 |
180 176-186 |
8.50 |
59:46 |
3:34 |
7:08 |
136 134-139 |
971 |
180 176-186 |
9.00 |
1:03:27 |
3:41 |
7:22 |
137 132-141 |
1009 |
178 174-184 |
9.50 |
1:07:09 |
3:42 |
7:24 |
134 119-141 |
991 |
178 174-184 |
10.00 |
1:10:50 |
3:41 |
7:22 |
132 126-136 |
973 |
177 174-182 |
10.04 |
1:11:08 |
18 |
7:48 |
126 126-127 |
982 |
179 176-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
180 |
10 |
1:11:08 |
7:05 |
Walk |
0.0 |
104 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:32 |
49.51% |
More |
800m |
3:20 |
6:42 |
56.17% |
More |
1km |
4:11 |
6:44 |
58.42% |
More |
Mile |
6:46 |
6:46 |
61.44% |
More |
5k |
21:21 |
6:52 |
66.34% |
More |
5 miles |
34:30 |
6:54 |
66.74% |
More |
10k |
43:12 |
6:57 |
66.53% |
More |
10 miles |
1:10:49 |
7:05 |
67.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:19 |
6:19 |
65.90 |
5km |
20:45 |
6:41 |
68.23 |
5M |
34:12 |
6:50 |
67.33 |
10km |
42:58 |
6:55 |
66.89 |
10M |
1:10:49 |
7:05 |
67.03 |
Half |
1:34:02 |
7:11 |
66.26 |
20M |
2:26:38 |
7:20 |
67.33 |
Mara |
3:14:42 |
7:26 |
67.61 |
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