Mon 23rd Mar 2020 at 4:00am by Sorequads
Run > Marathon Pace
-
Time
3:00:00
-
Miles
24.63
-
Min/mi
7:18
-
Pacing
69%
-
WAVA
63.83
-
Stride(cm)
119
-
Cadence
184
-
BPM
158
-
%MHR
95.7
-
B/mi
1154
-
Asc(m)
265
-
Hillscore
9
-
Surface
Road
Notes & Comments
1h easy, 4 x 20 mins MP effort, 10 mins steady. Good session. Beautiful weather. Dodgy stomach. Love the process
Split Summary
===
1) 1m - 8:37(8:37/m) 131/139bpm
2) 1m - 9:22(9:22/m) 119/141bpm
3) 1m - 8:04(8:04/m) 105/105bpm
4) 1m - 7:43(7:43/m) 120/132bpm
5) 1m - 9:33(9:33/m) 104/132bpm
6) 1m - 7:44(7:44/m) 90/90bpm
7) 1m - 7:51(7:51/m) 95/143bpm
8) 1m - 6:57(6:57/m) 140/151bpm
9) 1m - 6:55(6:55/m) 149/151bpm
10) 1m - 8:04(8:04/m) 137/150bpm
11) 1m - 7:09(7:09/m) 156/181bpm
12) 1m - 7:15(7:15/m) 186/194bpm
13) 1m - 6:43(6:43/m) 190/196bpm
14) 1m - 7:02(7:02/m) 194/196bpm
15) 1m - 6:55(6:55/m) 194/196bpm
16) 1m - 7:20(7:20/m) 189/196bpm
17) 1m - 7:31(7:31/m) 184/190bpm
18) 1m - 7:25(7:25/m) 191/193bpm
19) 1m - 6:32(6:32/m) 194/196bpm
20) 1m - 8:32(8:32/m) 186/193bpm
21) 1m - 6:58(6:58/m) 184/184bpm
22) 1m - 6:42(6:42/m) 184/184bpm
23) 1m - 7:01(7:01/m) 184/184bpm
24) 1m - 7:04(7:04/m) 184/184bpm
25) 0.63m - 4:26(6:59/m) 184/184bpm
8:37 9:22 8:04 7:43 9:33 7:44 7:51 6:57 6:55 8:04 7:09 7:15 6:43 7:02 6:55 7:20 7:31 7:25 6:32 8:32 6:58 6:42 7:01 7:04 4:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:36 |
8:36 |
8:36 |
131 110-139 |
1127 |
180 156-194 |
20/0 |
2.00 |
17:57 |
9:20 |
9:20 |
119 100-141 |
1111 |
181 134-200 |
20/5 |
3.00 |
26:01 |
8:05 |
8:05 |
105 105-105 |
848 |
182 164-200 |
19/17 |
4.00 |
33:45 |
7:43 |
7:43 |
120 105-132 |
927 |
183 166-200 |
6/12 |
5.00 |
43:19 |
9:34 |
9:34 |
104 90-132 |
995 |
183 152-200 |
4/8 |
6.00 |
51:01 |
7:43 |
7:43 |
90 90-90 |
694 |
184 158-200 |
13/9 |
7.00 |
58:53 |
7:51 |
7:51 |
95 90-143 |
746 |
183 162-200 |
15/2 |
8.00 |
1:05:50 |
6:57 |
6:57 |
140 131-151 |
973 |
182 158-210 |
9/17 |
9.00 |
1:12:45 |
6:55 |
6:55 |
149 141-151 |
1031 |
188 160-210 |
5/21 |
10.00 |
1:20:50 |
8:05 |
8:05 |
137 85-150 |
1108 |
186 136-210 |
3/18 |
11.00 |
1:27:57 |
7:07 |
7:07 |
156 141-181 |
1110 |
186 152-212 |
11/16 |
12.00 |
1:35:11 |
7:15 |
7:15 |
186 179-194 |
1347 |
184 158-208 |
6/16 |
13.00 |
1:41:57 |
6:45 |
6:45 |
190 188-196 |
1283 |
188 164-210 |
7/15 |
14.00 |
1:48:58 |
7:01 |
7:01 |
194 193-196 |
1362 |
187 168-214 |
15/9 |
15.00 |
1:55:54 |
6:56 |
6:56 |
194 193-196 |
1346 |
183 160-206 |
3/10 |
16.00 |
2:03:13 |
7:19 |
7:19 |
189 177-196 |
1382 |
182 160-202 |
11/10 |
17.00 |
2:10:44 |
7:31 |
7:31 |
184 177-190 |
1384 |
185 150-204 |
4/10 |
18.00 |
2:18:09 |
7:25 |
7:25 |
191 187-193 |
1416 |
187 166-208 |
10/8 |
19.00 |
2:24:41 |
6:33 |
6:33 |
194 193-196 |
1270 |
185 162-204 |
7/6 |
20.00 |
2:33:13 |
8:32 |
8:32 |
186 184-193 |
1586 |
181 152-198 |
13/17 |
21.00 |
2:40:09 |
6:56 |
6:56 |
184 184-184 |
1276 |
185 164-206 |
7/7 |
22.00 |
2:46:53 |
6:44 |
6:44 |
184 184-184 |
1240 |
187 164-206 |
18/6 |
23.00 |
2:53:54 |
7:01 |
7:01 |
184 184-184 |
1291 |
186 146-208 |
12/3 |
24.00 |
3:00:57 |
7:03 |
7:03 |
184 184-184 |
1297 |
185 166-202 |
15/7 |
24.63 |
3:05:25 |
4:28 |
7:02 |
184 184-184 |
1293 |
183 158-202 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.2 |
187 |
19.2 |
2:21:22 |
7:21 |
Walk |
23.8 |
172 |
5.4 |
44:03 |
8:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:09 |
4:37 |
65.01% |
More |
800m |
2:37 |
5:17 |
65.02% |
More |
1km |
3:29 |
5:36 |
64.31% |
More |
Mile |
6:06 |
6:06 |
63.37% |
More |
5k |
21:20 |
6:52 |
61.63% |
More |
5 miles |
34:49 |
6:58 |
61.43% |
More |
10k |
43:30 |
7:00 |
61.49% |
More |
10 miles |
1:12:02 |
7:12 |
61.38% |
More |
Half |
1:37:54 |
7:28 |
59.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:02 |
6:02 |
64.15 |
5km |
20:03 |
6:27 |
65.56 |
5M |
33:12 |
6:38 |
64.43 |
10km |
41:49 |
6:44 |
63.97 |
10M |
1:09:14 |
6:55 |
63.86 |
Half |
1:32:11 |
7:02 |
62.97 |
20M |
2:24:21 |
7:13 |
63.72 |
Mara |
3:12:11 |
7:20 |
63.82 |
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