Tue 30th Jun 2020 at 6:00pm by SeanMc
Run > Steady-State
- Good
- drizzle
-
Time
49:07
-
Miles
6.26
-
Min/mi
7:51
-
Pacing
96%
-
WAVA
64.77
-
Stride(cm)
115
-
Cals
524
-
Cadence
179
-
BPM
115
-
%MHR
67.4
-
B/mi
905
-
Asc(m)
93
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 7:49(7:49/m) 112/140bpm 88cal 7.67/9.1mph
2) 1m - 7:45(7:45/m) 117/125bpm 94cal 7.74/8.04mph
3) 1m - 7:39(7:39/m) 114/122bpm 82cal 7.85/8.54mph
4) 1m - 8:02(8:02/m) 115/120bpm 82cal 7.47/7.6mph
5) 1m - 7:57(7:57/m) 116/129bpm 79cal 7.55/7.81mph
6) 1m - 7:57(7:57/m) 118/122bpm 83cal 7.55/8.12mph
7) 0.26m - 1:59(7:46/m) 114/118bpm 16cal 7.73/7.68mph
Perfectly paced by Steven; goal pace 7:50-7:55
7:49 7:45 7:39 8:02 7:57 7:57 1:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:56 |
1:56 |
7:42 |
115 73-140 |
886 |
184 180-196 |
3/2 |
0.50 |
3:56 |
2:00 |
8:02 |
108 105-112 |
867 |
178 176-182 |
3/4 |
0.75 |
5:52 |
1:56 |
7:46 |
112 108-115 |
869 |
179 174-184 |
2/3 |
1.00 |
7:49 |
1:57 |
7:47 |
114 110-118 |
888 |
178 176-184 |
4/2 |
1.25 |
9:45 |
1:56 |
7:43 |
115 112-117 |
887 |
179 178-182 |
3/3 |
1.50 |
11:40 |
1:55 |
7:42 |
116 113-117 |
893 |
178 174-180 |
2/1 |
1.75 |
13:40 |
1:59 |
7:57 |
120 115-124 |
954 |
180 176-192 |
12/1 |
2.00 |
15:34 |
1:54 |
7:37 |
118 114-121 |
900 |
177 174-182 |
4/4 |
2.25 |
17:26 |
1:52 |
7:27 |
110 106-118 |
820 |
177 172-180 |
3/22 |
2.50 |
19:16 |
1:50 |
7:20 |
116 111-122 |
850 |
179 176-180 |
8/11 |
2.75 |
21:11 |
1:55 |
7:40 |
117 113-121 |
897 |
178 174-184 |
2/3 |
3.00 |
23:13 |
2:02 |
8:07 |
114 111-118 |
926 |
176 174-180 |
2/2 |
3.25 |
25:16 |
2:03 |
8:13 |
112 111-115 |
920 |
176 174-178 |
2/2 |
3.50 |
27:16 |
2:01 |
8:02 |
118 114-120 |
948 |
178 172-184 |
7/5 |
3.75 |
29:15 |
1:59 |
7:55 |
115 113-117 |
911 |
177 172-180 |
1/3 |
4.00 |
31:15 |
1:59 |
7:58 |
114 111-116 |
908 |
177 174-184 |
2/3 |
4.25 |
33:15 |
2:01 |
8:02 |
113 110-115 |
909 |
178 174-182 |
1/2 |
4.50 |
35:15 |
2:00 |
7:59 |
114 112-116 |
911 |
179 176-182 |
2/2 |
4.75 |
37:17 |
2:02 |
8:06 |
114 111-117 |
924 |
178 174-180 |
2/2 |
5.00 |
39:12 |
1:55 |
7:40 |
122 113-129 |
936 |
182 176-190 |
6/5 |
5.25 |
41:06 |
1:54 |
7:36 |
120 118-122 |
913 |
179 174-186 |
4/2 |
5.50 |
43:05 |
1:59 |
7:56 |
118 116-120 |
935 |
177 174-182 |
5/2 |
5.75 |
45:04 |
1:59 |
7:57 |
119 117-122 |
947 |
178 174-186 |
5/1 |
6.00 |
47:08 |
2:04 |
8:17 |
115 112-116 |
952 |
178 176-180 |
2/3 |
6.25 |
49:05 |
1:57 |
7:49 |
114 112-118 |
890 |
180 176-188 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
178 |
6.3 |
49:08 |
7:51 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
49.19% |
More |
800m |
3:38 |
7:18 |
56.62% |
More |
1km |
4:35 |
7:23 |
58.38% |
More |
Mile |
7:30 |
7:30 |
60.61% |
More |
5k |
24:05 |
7:45 |
64.25% |
More |
5 miles |
39:07 |
7:49 |
64.58% |
More |
10k |
48:47 |
7:51 |
64.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
64.58 |
5km |
23:22 |
7:31 |
66.21 |
5M |
38:42 |
7:44 |
65.26 |
10km |
48:44 |
7:51 |
64.79 |
10M |
1:20:42 |
8:04 |
64.76 |
Half |
1:47:26 |
8:12 |
63.92 |
20M |
2:48:15 |
8:25 |
64.67 |
Mara |
3:44:00 |
8:33 |
64.77 |
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interestingly it was just a faster than easy pace (8-9) but slower than marathon pace (sub 7:24 for me) taht we decided to so, so needed some effort but not much bascially