Wed 1st Jul 2020 at 7:00am by Oranj
Run > Steady-State
-
Time
37:37
-
Miles
4.73
-
Min/mi
7:57
-
Pacing
95%
-
WAVA
62.34
-
Stride(cm)
122
-
Cals
521
-
Cadence
166
-
BPM
143
-
%MHR
85.4
-
B/mi
1141
-
Asc(m)
75
-
Hillscore
3
-
Surface
Road
Notes & Comments
R calf stiff from yesterday's turbo cramp.
===
1) 2km - 9:36(4:48/km) 136/144bpm 125cal 12.5/13.5kmph
2) 2km - 9:51(4:55/km) 146/150bpm 139cal 12.19/13.13kmph
3) 2km - 10:05(5:03/km) 145/152bpm 142cal 11.89/13.23kmph
4) 1.61km - 8:05(5:02/km) 147/154bpm 115cal 11.93/12.9kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:57 |
124 79-138 |
985 |
168 164-200 |
4/4 |
0.50 |
3:54 |
1:54 |
7:38 |
135 134-139 |
1030 |
168 164-178 |
1/5 |
0.75 |
5:52 |
1:58 |
7:54 |
140 139-141 |
1105 |
167 166-172 |
1/4 |
1.00 |
7:45 |
1:53 |
7:31 |
141 135-144 |
1059 |
168 166-176 |
2/3 |
1.25 |
9:40 |
1:55 |
7:39 |
142 141-143 |
1087 |
166 164-168 |
3/3 |
1.50 |
11:35 |
1:55 |
7:40 |
145 142-147 |
1112 |
166 164-168 |
3/5 |
1.75 |
13:33 |
1:58 |
7:52 |
145 144-147 |
1140 |
167 166-168 |
6/1 |
2.00 |
15:36 |
2:03 |
8:13 |
147 146-149 |
1208 |
166 164-168 |
6/2 |
2.25 |
17:33 |
1:57 |
7:48 |
148 145-150 |
1155 |
165 164-168 |
6/2 |
2.50 |
19:33 |
2:00 |
8:02 |
142 134-146 |
1140 |
165 162-170 |
1/13 |
2.75 |
21:31 |
1:58 |
7:51 |
140 134-143 |
1098 |
166 164-170 |
2/8 |
3.00 |
23:25 |
1:54 |
7:38 |
143 141-146 |
1091 |
167 166-186 |
3/5 |
3.25 |
25:26 |
2:01 |
8:04 |
146 144-148 |
1178 |
166 164-172 |
4/2 |
3.50 |
27:34 |
2:08 |
8:31 |
149 146-152 |
1269 |
166 164-170 |
12/1 |
3.75 |
29:43 |
2:09 |
8:36 |
150 147-153 |
1289 |
166 164-168 |
9/0 |
4.00 |
31:47 |
2:04 |
8:15 |
150 148-154 |
1238 |
166 164-170 |
5/2 |
4.25 |
33:47 |
2:00 |
8:00 |
144 141-149 |
1151 |
166 164-174 |
1/3 |
4.50 |
35:46 |
1:59 |
7:56 |
147 144-149 |
1166 |
166 164-168 |
3/3 |
4.73 |
37:37 |
1:51 |
8:14 |
144 142-148 |
1186 |
166 162-168 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
166 |
4.7 |
37:37 |
7:58 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
46.34% |
More |
800m |
3:45 |
7:32 |
54.01% |
More |
1km |
4:43 |
7:35 |
55.90% |
More |
Mile |
7:39 |
7:39 |
58.38% |
More |
5k |
24:16 |
7:48 |
62.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:28 |
7:28 |
59.84 |
5km |
24:18 |
7:49 |
62.61 |
5M |
39:51 |
7:58 |
62.28 |
10km |
49:58 |
8:02 |
62.08 |
10M |
1:21:57 |
8:12 |
62.62 |
Half |
1:48:31 |
8:17 |
62.13 |
20M |
2:48:30 |
8:26 |
63.40 |
Mara |
3:43:08 |
8:31 |
63.84 |
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