-
Time
1:01:49
-
Miles
7.15
-
Min/mi
8:39
-
Pacing
89%
-
WAVA
59.80
-
Stride(cm)
98
-
Cals
747
-
Cadence
189
-
BPM
142
-
%MHR
80.3
-
B/mi
1228
-
Asc(m)
187
-
Hillscore
10
-
Surface
Road
Notes & Comments
7k tempo - Warm up, strides, 7k at 5:08-5:18/k, cool down
Split Summary
===
1) 1.06m - 10:00(9:28/m) 130/140bpm 112cal 6.34/7.12mph
2) 0.05m - 20(6:49/m) 127/129bpm 3cal 8.81/9.81mph
3) 0.12m - 1:00(8:33/m) 128/133bpm 11cal 7.02/9.14mph
4) 0.05m - 20(7:22/m) 137/141bpm 3cal 8.15/9.14mph
5) 0.12m - 1:00(8:35/m) 139/141bpm 12cal 6.99/8.87mph
6) 0.05m - 20(6:51/m) 137/139bpm 4cal 8.76/10.27mph
7) 0.12m - 1:00(8:20/m) 139/143bpm 12cal 7.2/9.5mph
8) 4.35m - 36:04(8:18/m) 145/164bpm 450cal 7.24/8.68mph
9) 1.04m - 10:00(9:35/m) 145/153bpm 120cal 6.26/8.16mph
10) 0.2m - 1:45(8:43/m) 145/151bpm 20cal 6.88/7.43mph
10:00 20 1:00 20 1:00 20 1:00 36:04 10:00 1:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:33 |
2:33 |
10:12 |
129 98-137 |
1316 |
190 100-194 |
2/12 |
0.50 |
4:52 |
2:19 |
9:16 |
127 120-133 |
1177 |
190 188-194 |
7/1 |
0.75 |
7:06 |
2:14 |
8:57 |
130 127-133 |
1163 |
191 188-194 |
5/2 |
1.00 |
9:30 |
2:23 |
9:34 |
136 129-140 |
1301 |
188 180-192 |
14/0 |
1.25 |
11:32 |
2:02 |
8:08 |
129 123-138 |
1050 |
192 184-216 |
0/14 |
1.50 |
13:32 |
2:00 |
7:59 |
138 131-143 |
1101 |
195 184-222 |
2/6 |
1.75 |
15:53 |
2:21 |
9:24 |
143 138-152 |
1345 |
188 184-194 |
12/2 |
2.00 |
17:52 |
1:59 |
7:56 |
147 137-152 |
1166 |
193 186-196 |
5/9 |
2.25 |
19:46 |
1:55 |
7:38 |
139 136-142 |
1062 |
195 192-198 |
0/9 |
2.50 |
21:48 |
2:02 |
8:06 |
142 139-144 |
1150 |
192 188-196 |
3/4 |
2.75 |
23:50 |
2:02 |
8:08 |
144 140-147 |
1171 |
192 188-196 |
4/6 |
3.00 |
25:55 |
2:06 |
8:23 |
144 141-150 |
1208 |
190 184-198 |
3/5 |
3.25 |
27:57 |
2:02 |
8:07 |
138 132-142 |
1121 |
190 186-192 |
1/9 |
3.50 |
30:05 |
2:08 |
8:31 |
136 130-142 |
1157 |
188 184-192 |
3/12 |
3.75 |
32:09 |
2:04 |
8:16 |
142 138-146 |
1173 |
190 184-196 |
5/6 |
4.00 |
34:12 |
2:03 |
8:11 |
145 138-149 |
1187 |
192 188-196 |
8/5 |
4.25 |
36:17 |
2:05 |
8:20 |
147 145-149 |
1225 |
191 188-196 |
5/2 |
4.50 |
38:21 |
2:04 |
8:17 |
145 141-147 |
1202 |
191 188-194 |
5/3 |
4.75 |
40:21 |
2:01 |
8:02 |
146 141-148 |
1174 |
194 188-198 |
3/4 |
5.00 |
42:28 |
2:07 |
8:27 |
152 148-155 |
1284 |
189 184-194 |
9/8 |
5.25 |
44:33 |
2:05 |
8:20 |
146 142-150 |
1218 |
194 154-200 |
1/8 |
5.50 |
46:58 |
2:24 |
9:37 |
155 144-164 |
1492 |
187 182-196 |
28/6 |
5.75 |
48:55 |
1:58 |
7:51 |
156 146-162 |
1224 |
193 184-198 |
4/8 |
6.00 |
50:58 |
2:03 |
8:12 |
145 138-149 |
1190 |
190 176-196 |
2/14 |
6.25 |
53:22 |
2:24 |
9:35 |
146 139-150 |
1400 |
183 176-188 |
12/2 |
6.50 |
55:42 |
2:20 |
9:20 |
142 138-149 |
1325 |
184 182-186 |
7/4 |
6.75 |
58:14 |
2:32 |
10:08 |
149 142-153 |
1510 |
179 172-184 |
16/3 |
7.00 |
1:00:32 |
2:18 |
9:10 |
141 137-150 |
1293 |
183 136-192 |
7/10 |
7.15 |
1:01:49 |
1:17 |
8:49 |
146 142-151 |
1286 |
185 176-188 |
2/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
26 15.4% |
10:01
|
21 7.9% |
10:30
|
16 3.3% |
9:16
|
15 3.1% |
9:15
|
10 5.8% |
8:27
|
10 2.4% |
8:21
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
189 |
7.1 |
1:01:37 |
8:38 |
Walk |
0.2 |
139 |
0 |
8 |
14:29 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
47.42% |
More |
800m |
3:47 |
7:37 |
54.63% |
More |
1km |
4:48 |
7:43 |
56.24% |
More |
Mile |
7:55 |
7:55 |
57.87% |
More |
5k |
25:24 |
8:10 |
61.45% |
More |
5 miles |
41:24 |
8:17 |
61.56% |
More |
10k |
52:46 |
8:30 |
60.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:16 |
7:16 |
63.02 |
5km |
24:57 |
8:02 |
62.53 |
5M |
41:53 |
8:23 |
60.84 |
10km |
53:04 |
8:32 |
60.04 |
10M |
1:29:03 |
8:54 |
59.24 |
Half |
1:59:28 |
9:07 |
58.02 |
20M |
3:09:20 |
9:28 |
58.01 |
Mara |
4:14:01 |
9:42 |
57.66 |
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