Tue 12th May 2020 at 6:00am by ascoey
Run > Strides
-
Time
1:01:47
-
Miles
6.10
-
Min/mi
10:08
-
Pacing
69%
-
WAVA
46.04
-
Stride(cm)
94
-
Cals
1054
-
Cadence
169
-
BPM
129
-
%MHR
76.2
-
B/mi
1305
-
Asc(m)
101
-
Hillscore
3
-
Surface
Road
Notes & Comments
General aerobic run with 6x80-110 metre strides towards the end.
Pretty comfortable really and very steady. Split Summary
===
1) 5.08m - 52:06(10:15/m) 127/137bpm 860cal 5.85/6.35mph
2) 0.05m - 25(8:45/m) 137/141bpm 7cal 6.86/6.18mph
3) 0.05m - 30(10:09/m) 141/142bpm 10cal 5.91/6.41mph
4) 0.06m - 29(7:50/m) 143/144bpm 10cal 7.67/6.93mph
5) 0.05m - 32(9:57/m) 141/144bpm 11cal 6.03/6.55mph
6) 0.07m - 34(8:25/m) 142/145bpm 11cal 7.13/6.97mph
7) 0.08m - 48(9:52/m) 144/146bpm 17cal 6.09/7.12mph
8) 0.07m - 30(7:47/m) 143/146bpm 10cal 7.7/7.24mph
9) 0.1m - 1:00(10:25/m) 145/151bpm 21cal 5.76/7.39mph
10) 0.07m - 35(7:59/m) 145/149bpm 12cal 7.52/7.2mph
11) 0.06m - 36(10:05/m) 146/149bpm 12cal 5.95/7.39mph
12) 0.07m - 38(8:48/m) 142/146bpm 13cal 6.82/6.74mph
13) 0.29m - 3:04(10:28/m) 139/146bpm 60cal 5.73/6.68mph
52:06 25 30 29 32 34 48 30 1:00 35 36 38 3:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:38 |
2:38 |
10:34 |
110 73-128 |
1162 |
162 120-174 |
6/1 |
0.50 |
5:07 |
2:28 |
9:54 |
127 124-129 |
1257 |
168 164-176 |
5/4 |
0.75 |
7:46 |
2:39 |
10:35 |
131 128-133 |
1387 |
168 164-172 |
10/1 |
1.00 |
10:21 |
2:36 |
10:23 |
131 128-133 |
1360 |
166 160-174 |
3/2 |
1.25 |
12:55 |
2:34 |
10:16 |
132 126-134 |
1354 |
166 164-170 |
4/2 |
1.50 |
15:23 |
2:27 |
9:50 |
126 125-128 |
1239 |
166 162-174 |
2/4 |
1.75 |
17:59 |
2:36 |
10:24 |
128 126-130 |
1331 |
167 162-172 |
4/2 |
2.00 |
20:28 |
2:29 |
9:57 |
130 126-132 |
1293 |
166 160-176 |
2/3 |
2.25 |
23:00 |
2:32 |
10:07 |
127 122-129 |
1285 |
168 164-176 |
4/4 |
2.50 |
25:34 |
2:34 |
10:18 |
129 128-132 |
1328 |
167 162-170 |
3/3 |
2.75 |
28:07 |
2:33 |
10:11 |
126 125-128 |
1282 |
168 164-174 |
2/4 |
3.00 |
30:36 |
2:30 |
9:58 |
126 125-127 |
1256 |
168 162-174 |
1/8 |
3.25 |
33:07 |
2:30 |
10:01 |
124 121-128 |
1242 |
170 166-178 |
2/8 |
3.50 |
35:36 |
2:30 |
9:59 |
128 124-130 |
1277 |
169 164-182 |
2/5 |
3.75 |
38:10 |
2:33 |
10:14 |
126 123-127 |
1289 |
167 162-170 |
2/8 |
4.00 |
40:45 |
2:36 |
10:22 |
128 125-129 |
1328 |
169 162-178 |
4/3 |
4.25 |
43:18 |
2:33 |
10:11 |
128 125-130 |
1303 |
170 166-178 |
1/7 |
4.50 |
45:51 |
2:33 |
10:13 |
127 124-131 |
1297 |
169 162-180 |
4/5 |
4.75 |
48:28 |
2:37 |
10:27 |
126 119-130 |
1317 |
168 164-176 |
0/11 |
5.00 |
53:12 |
4:44 +2:04
|
18:55 |
119 83-135 |
2251 |
169 162-176 |
8/1 |
5.25 |
55:38 |
2:26 |
9:45 |
139 133-144 |
1356 |
176 164-192 |
6/2 |
5.50 |
57:54 |
2:16 |
9:02 |
143 137-146 |
1293 |
177 166-202 |
5/2 |
5.75 |
1:00:16 |
2:23 |
9:30 |
145 139-151 |
1379 |
175 162-192 |
7/3 |
6.00 |
1:02:50 |
2:34 |
10:15 |
139 136-146 |
1425 |
172 166-188 |
7/5 |
6.10 |
1:03:52 |
1:02 |
10:12 |
140 138-141 |
1428 |
167 158-172 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
168 |
6.1 |
1:01:42 |
10:28 |
Walk |
0.1 |
120 |
0 |
5 |
12:03 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
3.1 |
- |
- |
2:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:50 |
36.81% |
More |
800m |
4:28 |
8:59 |
42.26% |
More |
1km |
5:38 |
9:05 |
43.65% |
More |
Mile |
9:31 |
9:31 |
44.10% |
More |
5k |
31:26 |
10:07 |
45.39% |
More |
5 miles |
51:15 |
10:15 |
45.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
49.06 |
5km |
29:32 |
9:30 |
48.31 |
5M |
49:42 |
9:56 |
46.70 |
10km |
1:03:03 |
10:09 |
45.96 |
10M |
1:46:05 |
10:37 |
45.13 |
Half |
2:22:33 |
10:53 |
44.08 |
20M |
3:46:26 |
11:19 |
43.97 |
Mara |
5:04:14 |
11:37 |
43.64 |
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