-
Time
50:46
-
Miles
5.01
-
Min/mi
10:08
-
Pacing
92%
-
WAVA
54.93
-
Stride(cm)
93
-
Cals
454
-
Cadence
170
-
BPM
137
-
%MHR
74.3
-
B/mi
1393
-
Asc(m)
58
-
Hillscore
1
-
Surface
Road
Notes & Comments
6 comments
Cut back - 45 minutes Z2 plus cool down. With Mr AL. Ran all the way - his longest non-jeffed run since the Ultra!
Split Summary
===
1) 1m - 10:00(10:00/m) 127/140bpm 81cal 6/6.68mph
2) 1m - 10:01(10:01/m) 140/146bpm 93cal 5.99/6.62mph
3) 1m - 9:54(9:54/m) 142/146bpm 92cal 6.06/6.85mph
4) 1m - 10:22(10:22/m) 144/148bpm 96cal 5.79/6.53mph
5) 0.45m - 4:43(10:25/m) 144/147bpm 42cal 5.76/6.12mph
6) 0.55m - 5:46(10:24/m) 144/147bpm 50cal 5.77/6.53mph
10:00 10:01 9:54 10:22 4:43 5:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:45 |
2:45 |
11:01 |
99 48-127 |
1091 |
166 118-172 |
2/8 |
0.50 |
5:19 |
2:34 |
10:15 |
134 126-139 |
1373 |
173 170-176 |
8/2 |
0.75 |
7:43 |
2:24 |
9:36 |
136 132-138 |
1305 |
174 172-176 |
4/9 |
1.00 |
10:01 |
2:18 |
9:13 |
137 136-138 |
1263 |
174 170-176 |
0/6 |
1.25 |
12:36 |
2:35 |
10:21 |
140 135-143 |
1449 |
173 172-176 |
11/2 |
1.50 |
15:00 |
2:23 |
9:34 |
140 137-143 |
1339 |
173 170-174 |
1/5 |
1.75 |
17:26 |
2:27 |
9:46 |
138 136-140 |
1348 |
172 170-174 |
3/5 |
2.00 |
20:03 |
2:36 |
10:25 |
143 140-145 |
1489 |
170 168-174 |
14/4 |
2.25 |
22:38 |
2:35 |
10:21 |
142 139-144 |
1470 |
170 166-172 |
7/6 |
2.50 |
25:05 |
2:27 |
9:49 |
142 140-144 |
1395 |
172 170-174 |
4/4 |
2.75 |
27:37 |
2:32 |
10:08 |
142 140-145 |
1438 |
172 170-174 |
3/1 |
3.00 |
29:57 |
2:19 |
9:17 |
143 141-145 |
1329 |
171 170-174 |
3/10 |
3.25 |
32:44 |
2:47 |
11:09 |
144 141-148 |
1607 |
169 166-172 |
12/6 |
3.50 |
35:06 |
2:22 |
9:30 |
144 142-146 |
1368 |
170 166-172 |
7/10 |
3.75 |
37:44 |
2:37 |
10:29 |
145 144-147 |
1521 |
170 168-172 |
4/3 |
4.00 |
40:18 |
2:34 |
10:18 |
144 140-146 |
1482 |
169 166-172 |
5/4 |
4.25 |
42:52 |
2:34 |
10:16 |
145 143-146 |
1488 |
170 168-172 |
6/3 |
4.50 |
45:28 |
2:36 |
10:24 |
144 141-146 |
1497 |
170 168-172 |
5/6 |
4.75 |
47:49 |
2:21 |
9:25 |
143 141-145 |
1348 |
170 168-172 |
0/12 |
5.00 |
50:42 |
2:53 |
11:32 |
144 141-146 |
1660 |
169 166-172 |
9/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
170 |
5 |
50:47 |
10:09 |
Walk |
0.0 |
118 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:09 |
43.80% |
More |
800m |
4:39 |
9:22 |
47.27% |
More |
1km |
5:52 |
9:26 |
48.85% |
More |
Mile |
9:39 |
9:39 |
50.55% |
More |
5k |
30:50 |
9:56 |
55.26% |
More |
5 miles |
50:41 |
10:08 |
54.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
56.39 |
5km |
30:02 |
9:40 |
56.75 |
5M |
50:39 |
10:08 |
54.96 |
10km |
1:04:19 |
10:21 |
54.20 |
10M |
1:48:29 |
10:51 |
53.00 |
Half |
2:25:58 |
11:09 |
51.47 |
20M |
3:52:21 |
11:37 |
50.94 |
Mara |
5:12:37 |
11:56 |
50.18 |
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Looks good *awaits notes*
Great pacing
Fabby
Nice 👍
Nice