Sun 17th May 2020 at 9:00am by steve7
Run > Race Pace
-
Time
57:09
-
Miles
6.23
-
Min/mi
9:10
-
Pacing
69%
-
WAVA
56.44
-
Stride(cm)
107
-
Cals
960
-
Cadence
163
-
Asc(m)
163
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:54(8:54/m) 156cal 6.74/8.93mph
2) 1m - 9:05(9:05/m) 155cal 6.6/7.16mph
3) 1m - 8:57(8:57/m) 155cal 6.7/7.12mph
4) 1m - 8:50(8:50/m) 153cal 6.79/7.93mph
5) 1m - 9:15(9:15/m) 155cal 6.49/7.35mph
6) 1m - 9:54(9:54/m) 150cal 6.06/7.51mph
7) 0.23m - 2:13(9:30/m) 36cal 6.31/7.81mph
Target pace was 9:15-9:30, overall average was slightly faster but, last 1.5 miles were very hard going. I felt tired before I began not sure why as my mileage this week was ok, there were two hard sessions on Tues and Thurs, I will need get that rest in when arranged. it should be rest tomorrow and an interval/speed session on Tuesday.
8:54 9:05 8:57 8:50 9:15 9:54 2:13
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:01 |
2:01 +3
|
8:06 |
162 158-166 |
0/8 |
0.50 |
4:15 |
2:14 |
8:56 |
160 154-164 |
5/3 |
0.75 |
6:40 |
2:24 |
9:37 |
161 158-164 |
7/3 |
1.00 |
8:57 |
2:17 |
9:08 |
159 152-164 |
4/5 |
1.25 |
11:17 |
2:21 |
9:23 |
163 160-168 |
3/5 |
1.50 |
13:37 |
2:19 |
9:18 |
165 162-168 |
6/5 |
1.75 |
15:54 |
2:17 |
9:08 |
162 82-168 |
7/1 |
2.00 |
18:02 |
2:08 |
8:33 |
166 164-170 |
2/10 |
2.25 |
20:14 |
2:13 |
8:51 |
167 164-168 |
1/4 |
2.50 |
22:28 |
2:13 |
8:53 |
166 166-168 |
7/6 |
2.75 |
24:42 |
2:15 |
8:58 |
167 164-170 |
6/4 |
3.00 |
26:59 |
2:17 |
9:08 |
166 162-170 |
3/6 |
3.25 |
29:17 |
2:18 |
9:13 |
165 162-168 |
5/5 |
3.50 |
31:33 |
2:16 |
9:03 |
168 166-170 |
4/3 |
3.75 |
33:41 |
2:07 |
8:29 |
168 166-170 |
2/11 |
4.00 |
35:51 |
2:10 |
8:41 |
168 164-170 |
8/4 |
4.25 |
38:12 |
2:22 |
9:27 |
165 162-168 |
16/6 |
4.50 |
40:21 |
2:08 |
8:33 |
167 162-170 |
10/14 |
4.75 |
42:39 |
2:19 |
9:15 |
163 82-172 |
11/7 |
5.00 |
45:04 |
2:25 |
9:38 |
164 82-172 |
5/4 |
5.25 |
47:50 |
2:46 |
11:03 |
148 114-172 |
14/7 |
5.50 |
51:52 |
4:02 +1:44
|
16:07 |
159 116-170 |
5/7 |
5.75 |
54:10 |
2:18 |
9:12 |
166 162-168 |
6/8 |
6.00 |
56:41 |
2:32 |
10:07 |
165 160-168 |
11/4 |
6.23 |
58:55 |
2:14 |
9:32 |
163 82-172 |
8/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.0 |
165 |
6.1 |
55:23 |
9:05 |
Walk |
5.9 |
108 |
0.1 |
3:29 |
25:32 |
Pause |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
44.97% |
More |
800m |
4:10 |
8:23 |
50.04% |
More |
1km |
5:20 |
8:35 |
50.99% |
More |
Mile |
8:45 |
8:45 |
52.74% |
More |
5k |
27:38 |
8:54 |
56.94% |
More |
5 miles |
45:00 |
9:00 |
57.13% |
More |
10k |
58:40 |
9:26 |
54.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
54.12 |
5km |
27:43 |
8:55 |
56.77 |
5M |
45:28 |
9:06 |
56.54 |
10km |
57:00 |
9:10 |
56.41 |
10M |
1:33:29 |
9:21 |
56.95 |
Half |
2:03:48 |
9:27 |
56.52 |
20M |
3:12:14 |
9:37 |
57.68 |
Mara |
4:14:33 |
9:43 |
58.08 |
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