Sat 20th Jun 2020 at 9:00am by Oranj
Run > Tempo
-
Time
55:24
-
Miles
6.90
-
Min/mi
8:02
-
Pacing
87%
-
WAVA
62.62
-
Stride(cm)
120
-
Cals
791
-
Cadence
167
-
BPM
148
-
%MHR
88
-
B/mi
1186
-
Asc(m)
100
-
Hillscore
1
-
Surface
Road
Notes & Comments
inc. 5k TT for the BMAF virtual relay 23:29.0
Too fat, too creaky, too slow. Note to self: peanut butter sandwiches are not a good WFH snack
===
1) 1km - 5:14(5:14/km) 130/137bpm 66cal 11.47/13.03kmph
2) 1km - 4:58(4:58/km) 140/146bpm 68cal 12.06/12.56kmph
3) 1km - 4:35(4:35/km) 152/156bpm 67cal 13.1/14.81kmph
4) 1km - 4:48(4:48/km) 155/158bpm 73cal 12.52/13.64kmph
5) 1km - 4:44(4:44/km) 156/159bpm 73cal 12.7/14.18kmph
6) 1km - 4:41(4:41/km) 158/161bpm 73cal 12.8/13.6kmph
7) 1km - 4:42(4:42/km) 158/160bpm 73cal 12.78/13.44kmph
8) 1km - 5:17(5:17/km) 142/160bpm 71cal 11.35/12.93kmph
9) 1km - 5:15(5:15/km) 148/153bpm 74cal 11.43/12.36kmph
10) 1km - 5:11(5:11/km) 145/149bpm 71cal 11.57/12.09kmph
11) 1km - 5:24(5:24/km) 146/150bpm 75cal 11.12/11.46kmph
12) 0.11km - 35(5:19/km) 141/142bpm 7cal 11.29/11.49kmph
5:14 4:58 4:35 4:48 4:44 4:41 4:42 5:17 5:15 5:11 5:24 35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:56 |
125 83-135 |
1118 |
166 154-170 |
2/2 |
0.50 |
4:13 |
1:59 |
7:54 |
134 129-137 |
1059 |
165 164-166 |
1/10 |
0.75 |
6:19 |
2:06 |
8:24 |
136 131-142 |
1142 |
166 164-170 |
2/2 |
1.00 |
8:17 |
1:58 |
7:52 |
142 138-146 |
1117 |
166 164-170 |
3/6 |
1.25 |
10:15 |
1:58 |
7:53 |
139 133-143 |
1097 |
167 164-172 |
1/3 |
1.50 |
12:03 |
1:48 |
7:11 |
151 144-155 |
1086 |
171 170-172 |
3/5 |
1.75 |
13:56 |
1:54 |
7:35 |
153 149-156 |
1160 |
169 168-170 |
3/5 |
2.00 |
15:48 |
1:52 |
7:28 |
152 150-154 |
1134 |
169 168-170 |
4/1 |
2.25 |
17:47 |
1:59 |
7:56 |
154 152-157 |
1221 |
169 168-172 |
4/2 |
2.50 |
19:42 |
1:55 |
7:39 |
157 155-159 |
1201 |
169 168-172 |
4/4 |
2.75 |
21:35 |
1:53 |
7:33 |
155 151-158 |
1170 |
168 166-170 |
2/5 |
3.00 |
23:27 |
1:52 |
7:27 |
156 155-157 |
1161 |
168 166-170 |
3/2 |
3.25 |
25:23 |
1:56 |
7:45 |
158 156-160 |
1225 |
169 166-172 |
5/3 |
3.50 |
27:16 |
1:53 |
7:33 |
159 157-161 |
1201 |
169 166-178 |
4/2 |
3.75 |
29:09 |
1:53 |
7:30 |
155 150-159 |
1163 |
168 166-170 |
2/5 |
4.00 |
31:04 |
1:55 |
7:40 |
157 156-159 |
1203 |
168 166-170 |
3/3 |
4.25 |
32:54 |
1:50 |
7:20 |
158 157-160 |
1159 |
168 168-170 |
4/4 |
4.50 |
35:27 |
2:33 +26
|
10:13 |
146 133-160 |
1491 |
167 118-174 |
4/2 |
4.75 |
37:40 |
2:13 +9
|
8:50 |
143 139-147 |
1264 |
166 114-170 |
3/5 |
5.00 |
39:50 |
2:10 |
8:41 |
145 139-151 |
1259 |
166 166-168 |
4/2 |
5.25 |
41:54 |
2:04 |
8:16 |
149 144-153 |
1232 |
166 164-168 |
7/4 |
5.50 |
44:01 |
2:07 |
8:28 |
148 144-150 |
1254 |
167 166-174 |
4/1 |
5.75 |
46:06 |
2:05 |
8:20 |
148 147-149 |
1234 |
166 164-180 |
4/2 |
6.00 |
48:10 |
2:03 |
8:14 |
147 139-149 |
1210 |
166 164-176 |
4/3 |
6.25 |
50:18 |
2:08 |
8:32 |
142 137-148 |
1212 |
167 164-172 |
4/6 |
6.50 |
52:30 |
2:12 |
8:50 |
147 144-150 |
1298 |
166 162-170 |
6/1 |
6.75 |
54:40 |
2:10 |
8:41 |
146 143-149 |
1268 |
165 164-166 |
4/1 |
6.90 |
55:58 |
1:18 |
8:25 |
142 140-144 |
1195 |
164 164-166 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
48.07% |
More |
800m |
3:37 |
7:16 |
55.91% |
More |
1km |
4:34 |
7:21 |
57.71% |
More |
Mile |
7:28 |
7:28 |
59.85% |
More |
5k |
23:27 |
7:33 |
64.87% |
More |
5 miles |
39:40 |
7:56 |
62.58% |
More |
10k |
49:57 |
8:02 |
62.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
60.10 |
5km |
24:10 |
7:47 |
62.96 |
5M |
39:38 |
7:56 |
62.62 |
10km |
49:41 |
8:00 |
62.43 |
10M |
1:21:29 |
8:09 |
62.98 |
Half |
1:47:55 |
8:14 |
62.47 |
20M |
2:47:34 |
8:23 |
63.76 |
Mara |
3:41:53 |
8:28 |
64.20 |
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