Wed 22nd Jul 2020 at 4:00am by SpottyDog
Run > Medium Long Run
-
Time
1:07:17
-
Miles
6.40
-
Min/mi
10:31
-
Pacing
81%
-
WAVA
47.39
-
Stride(cm)
100
-
Cadence
153
-
BPM
147
-
%MHR
78.9
-
B/mi
1542
-
Asc(m)
134
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.6km - 4:00(6:39/km) 114/131bpm 72/81rpm 9.02/12.8kmph
2) 0.06km - 30(8:04/km) 119/129bpm 65/78rpm 7.44/11.8kmph
3) 1km - 6:32(6:32/km) 118/142bpm 73/81rpm 9.17/13.2kmph
4) 0.64km - 4:00(6:14/km) 135/152bpm 78/88rpm 9.62/13.2kmph
5) 0.04km - 30(11:22/km) 142/146bpm 68/77rpm 5.33/8.6kmph
6) 0.67km - 4:00(5:58/km) 142/150bpm 78/91rpm 10.04/11.4kmph
7) 1km - 6:30(6:30/km) 143/152bpm 78/91rpm 9.22/12.3kmph
8) 0.07km - 30(7:42/km) 145/149bpm 68/79rpm 7.83/10kmph
9) 0.69km - 4:00(5:50/km) 147/156bpm 78/81rpm 10.29/12.3kmph
10) 0.06km - 30(8:28/km) 149/156bpm 69/79rpm 7.04/9.8kmph
11) 1km - 6:19(6:19/km) 146/156bpm 77/81rpm 9.5/12.3kmph
12) 0.63km - 4:00(6:21/km) 147/155bpm 78/81rpm 9.45/11.4kmph
13) 0.06km - 30(8:12/km) 147/154bpm 66/78rpm 7.29/11.4kmph
14) 1km - 6:29(6:30/km) 148/155bpm 77/86rpm 9.23/12.1kmph
15) 0.63km - 4:00(6:20/km) 148/160bpm 78/86rpm 9.47/12.1kmph
16) 0.06km - 30(8:28/km) 151/159bpm 69/79rpm 7.03/10.1kmph
17) 0.68km - 4:00(5:55/km) 150/158bpm 78/81rpm 10.14/11.6kmph
18) 0.05km - 30(9:37/km) 155/162bpm 74/81rpm 6.24/11.1kmph
19) 1km - 6:24(6:26/km) 150/162bpm 77/81rpm 9.33/11.6kmph
20) 0.69km - 4:00(5:47/km) 153/161bpm 79/83rpm 10.38/13.5kmph
21) 0.05km - 30(10:12/km) 157/161bpm 67/80rpm 5.9/10.7kmph
22) 1km - 6:07(6:08/km) 154/161bpm 78/83rpm 9.78/13.5kmph
23) 0.67km - 4:00(6:01/km) 153/158bpm 78/81rpm 9.98/11.4kmph
24) 0.06km - 30(8:37/km) 149/154bpm 70/79rpm 6.93/10.4kmph
25) 0.65km - 4:00(6:07/km) 151/158bpm 78/83rpm 9.81/15.1kmph
26) 1km - 6:27(6:27/km) 152/158bpm 77/83rpm 9.29/15.1kmph
27) 0.07km - 30(7:42/km) 148/157bpm 67/79rpm 7.75/9.3kmph
28) 0.51km - 4:00(7:52/km) 151/160bpm 77/90rpm 7.61/10.5kmph
29) 0.07km - 30(7:03/km) 148/151bpm 80/81rpm 8.55/10.8kmph
30) 1km - 6:56(6:57/km) 149/160bpm 76/90rpm 8.63/15.8kmph
31) 0.61km - 4:00(6:37/km) 149/160bpm 75/83rpm 9.08/15.8kmph
32) 0.02km - 30(33:20/km) 153/155bpm 57/65rpm 1.79/4.05kmph
33) 0.64km - 4:00(6:14/km) 153/164bpm 80/103rpm 9.64/11.7kmph
34) 0.05km - 30(10:12/km) 150/156bpm 66/79rpm 5.92/8.9kmph
35) 1km - 7:04(7:04/km) 152/164bpm 76/103rpm 8.49/11.9kmph
36) 0.65km - 4:00(6:12/km) 150/157bpm 78/81rpm 9.69/16.4kmph
37) 0.06km - 30(7:49/km) 152/157bpm 70/80rpm 7.69/10.8kmph
38) 1km - 6:17(6:18/km) 151/161bpm 78/82rpm 9.52/16.4kmph
39) 0.65km - 4:00(6:07/km) 153/161bpm 79/82rpm 9.8/12.3kmph
40) 0.02km - 17(17:43/km) 152/155bpm 67/77rpm 3.45/10kmph
4:00 30 6:32 4:00 30 4:00 6:30 30 4:00 30 6:19 4:00 30 6:29 4:00 30 4:00 30 6:24 4:00 30 6:07 4:00 30 4:00 6:27 30 4:00 30 6:56 4:00 30 4:00 30 7:04 4:00 30 6:17 4:00 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:49 |
2:49 |
11:17 |
112 85-123 |
1264 |
143 78-158 |
5/1 |
0.50 |
5:32 |
2:43 |
10:51 |
118 103-131 |
1279 |
145 116-162 |
5/10 |
0.75 |
7:50 |
2:18 |
9:12 |
140 128-147 |
1289 |
157 152-158 |
6/6 |
1.00 |
10:45 |
2:55 |
11:40 |
141 128-152 |
1645 |
153 122-182 |
1/2 |
1.25 |
13:08 |
2:23 |
9:31 |
146 142-150 |
1390 |
157 148-162 |
3/5 |
1.50 |
15:32 |
2:24 |
9:36 |
143 132-150 |
1373 |
154 64-162 |
3/3 |
1.75 |
18:11 |
2:39 |
10:37 |
150 130-156 |
1592 |
152 124-158 |
4/3 |
2.00 |
20:41 |
2:29 |
9:58 |
148 136-155 |
1474 |
157 148-162 |
4/2 |
2.25 |
23:25 |
2:44 |
10:57 |
146 134-154 |
1598 |
151 122-162 |
1/2 |
2.50 |
25:58 |
2:33 |
10:12 |
150 144-154 |
1531 |
157 152-172 |
4/6 |
2.75 |
28:44 |
2:47 |
11:06 |
148 134-160 |
1643 |
151 124-160 |
4/6 |
3.00 |
31:00 |
2:16 |
9:04 |
153 150-158 |
1388 |
159 156-162 |
3/5 |
3.25 |
33:31 |
2:31 |
10:03 |
150 138-162 |
1508 |
155 122-162 |
10/6 |
3.50 |
36:11 |
2:40 |
10:38 |
156 143-161 |
1660 |
153 114-166 |
6/7 |
3.75 |
38:34 |
2:23 |
9:34 |
153 143-158 |
1463 |
158 156-162 |
10/8 |
4.00 |
41:13 |
2:38 |
10:33 |
151 139-157 |
1594 |
153 122-162 |
5/4 |
4.25 |
43:45 |
2:33 |
10:11 |
153 147-158 |
1558 |
158 152-166 |
2/3 |
4.50 |
46:30 |
2:44 |
10:58 |
149 138-157 |
1633 |
152 106-160 |
4/6 |
4.75 |
49:31 |
3:01 |
12:05 |
152 141-160 |
1836 |
155 60-178 |
10/9 |
5.00 |
52:04 |
2:33 |
10:12 |
146 132-157 |
1490 |
152 128-162 |
4/3 |
5.25 |
55:03 |
3:00 |
11:58 |
152 144-160 |
1819 |
144 54-164 |
7/1 |
5.50 |
57:31 |
2:28 |
9:50 |
154 148-164 |
1514 |
162 156-206 |
7/14 |
5.75 |
1:00:33 |
3:02 |
12:08 |
150 138-157 |
1820 |
152 124-162 |
8/10 |
6.00 |
1:03:05 |
2:32 |
10:08 |
152 147-157 |
1541 |
154 128-162 |
3/3 |
6.25 |
1:05:27 |
2:22 |
9:26 |
152 143-161 |
1435 |
158 142-164 |
2/3 |
6.40 |
1:07:16 |
1:49 |
11:52 |
153 150-160 |
1817 |
154 106-162 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.3 |
157 |
5.9 |
58:42 |
9:55 |
Walk |
12.7 |
125 |
0.5 |
8:34 |
17:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:43 |
40.37% |
More |
800m |
4:45 |
9:32 |
40.95% |
More |
1km |
5:56 |
9:34 |
42.64% |
More |
Mile |
9:50 |
9:50 |
44.08% |
More |
5k |
31:30 |
10:08 |
48.05% |
More |
5 miles |
51:43 |
10:21 |
47.71% |
More |
10k |
1:04:48 |
10:26 |
47.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:24 |
9:24 |
46.08 |
5km |
31:17 |
10:04 |
48.38 |
5M |
51:48 |
10:22 |
47.63 |
10km |
1:05:13 |
10:30 |
47.35 |
10M |
1:47:59 |
10:48 |
46.98 |
Half |
2:23:46 |
10:58 |
46.02 |
20M |
3:45:08 |
11:15 |
46.11 |
Mara |
4:59:45 |
11:26 |
45.78 |
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