Sun 8th Mar 2020 at 8:00am by Oranj
Run > Steady-State
-
Time
1:06:37
-
Miles
7.97
-
Min/mi
8:22
-
Pacing
94%
-
WAVA
60.65
-
Stride(cm)
118
-
Cals
889
-
Cadence
163
-
BPM
143
-
%MHR
85.2
-
B/mi
1197
-
Asc(m)
121
-
Surface
Road
Notes & Comments
WSW Gridmaster (moved my grid this morning to get the last 16 squares).
R achilles 7/10, R knee gimpy
===
1) 2km - 10:15(5:08/km) 136/146bpm 131cal 11.71/12.63kmph
2) 2km - 10:12(5:06/km) 143/148bpm 137cal 11.76/12.46kmph
3) 2km - 10:25(5:12/km) 142/147bpm 138cal 11.53/12.19kmph
4) 2km - 10:22(5:11/km) 146/151bpm 142cal 11.57/12.19kmph
5) 2km - 10:27(5:14/km) 146/151bpm 141cal 11.48/12.66kmph
6) 2km - 10:33(5:16/km) 147/150bpm 145cal 11.38/11.96kmph
7) 0.83km - 4:24(5:19/km) 142/146bpm 55cal 11.27/11.76kmph
10:15 10:12 10:25 10:22 10:27 10:33 4:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:16 |
129 87-140 |
1067 |
164 162-172 |
2/2 |
0.50 |
4:02 |
1:58 |
7:50 |
136 131-138 |
1066 |
163 160-164 |
1/7 |
0.75 |
6:10 |
2:08 |
8:32 |
140 137-145 |
1195 |
165 162-178 |
5/3 |
1.00 |
8:13 |
2:04 |
8:14 |
138 129-146 |
1137 |
164 160-198 |
1/17 |
1.25 |
10:18 |
2:05 |
8:20 |
140 133-143 |
1167 |
163 162-164 |
4/3 |
1.50 |
12:23 |
2:05 |
8:20 |
143 140-146 |
1191 |
163 162-164 |
7/2 |
1.75 |
14:24 |
2:01 |
8:04 |
142 139-144 |
1144 |
163 162-166 |
1/2 |
2.00 |
16:23 |
1:59 |
7:55 |
141 139-145 |
1116 |
163 162-166 |
3/4 |
2.25 |
18:30 |
2:07 |
8:30 |
144 141-148 |
1223 |
163 162-166 |
4/2 |
2.50 |
20:34 |
2:03 |
8:14 |
143 138-148 |
1176 |
162 160-166 |
4/5 |
2.75 |
22:37 |
2:03 |
8:13 |
141 136-147 |
1158 |
163 162-166 |
4/3 |
3.00 |
24:42 |
2:05 |
8:19 |
143 136-147 |
1189 |
163 160-168 |
1/5 |
3.25 |
26:46 |
2:05 |
8:20 |
139 135-142 |
1158 |
162 158-180 |
4/9 |
3.50 |
28:53 |
2:07 |
8:27 |
143 141-145 |
1207 |
162 162-164 |
4/3 |
3.75 |
31:01 |
2:08 |
8:31 |
142 141-143 |
1209 |
162 160-164 |
3/4 |
4.00 |
33:10 |
2:09 |
8:35 |
145 142-147 |
1244 |
162 160-164 |
6/3 |
4.25 |
35:15 |
2:05 |
8:21 |
148 145-151 |
1235 |
161 160-166 |
8/5 |
4.50 |
37:24 |
2:10 +7
|
8:38 |
145 140-147 |
1252 |
163 146-176 |
4/3 |
4.75 |
39:27 |
2:02 |
8:09 |
146 144-148 |
1191 |
162 160-168 |
2/2 |
5.00 |
41:35 |
2:09 |
8:35 |
147 145-149 |
1261 |
162 158-168 |
8/2 |
5.25 |
43:43 |
2:08 |
8:31 |
147 142-150 |
1252 |
163 160-168 |
4/1 |
5.50 |
45:42 |
1:59 |
7:57 |
145 144-147 |
1154 |
163 162-168 |
3/3 |
5.75 |
47:48 |
2:05 |
8:21 |
144 142-147 |
1202 |
162 160-166 |
3/3 |
6.00 |
49:55 |
2:08 |
8:31 |
142 135-148 |
1209 |
162 160-166 |
4/3 |
6.25 |
52:06 |
2:11 |
8:43 |
149 147-151 |
1298 |
162 160-164 |
9/1 |
6.50 |
54:14 |
2:08 |
8:34 |
148 147-150 |
1267 |
163 162-166 |
3/2 |
6.75 |
56:21 |
2:07 |
8:26 |
149 147-150 |
1257 |
163 162-174 |
3/0 |
7.00 |
58:29 |
2:08 |
8:32 |
146 145-148 |
1245 |
162 160-164 |
4/1 |
7.25 |
1:00:33 |
2:05 |
8:19 |
148 146-150 |
1230 |
163 162-166 |
3/1 |
7.50 |
1:02:43 |
2:09 |
8:38 |
145 142-148 |
1252 |
163 160-176 |
2/6 |
7.75 |
1:04:52 |
2:09 |
8:37 |
142 139-146 |
1223 |
162 158-166 |
1/4 |
7.97 |
1:06:44 |
1:52 |
8:33 |
142 139-144 |
1214 |
162 160-164 |
1/3 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
44.10% |
More |
800m |
3:55 |
7:53 |
51.56% |
More |
1km |
4:55 |
7:55 |
53.51% |
More |
Mile |
8:08 |
8:08 |
54.97% |
More |
5k |
25:34 |
8:14 |
59.49% |
More |
5 miles |
41:34 |
8:19 |
59.71% |
More |
10k |
51:47 |
8:20 |
59.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:42 |
7:42 |
58.02 |
5km |
25:00 |
8:03 |
60.86 |
5M |
41:01 |
8:12 |
60.51 |
10km |
51:25 |
8:16 |
60.33 |
10M |
1:24:21 |
8:26 |
60.84 |
Half |
1:51:42 |
8:32 |
60.36 |
20M |
2:53:26 |
8:40 |
61.60 |
Mara |
3:49:40 |
8:46 |
62.03 |
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