Sun 3rd Jan 2021 at 11:00am by Darlo
Run > Steady-State
-
Time
51:38
-
Miles
5.11
-
Min/mi
10:06
-
Pacing
92%
-
WAVA
50.45
-
Stride(cm)
101
-
Cals
683
-
Cadence
158
-
BPM
142
-
%MHR
78.4
-
B/mi
1434
-
Asc(m)
46
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:46(10:46/m) 130/150bpm 129cal
2) 1m - 9:43(9:43/m) 140/147bpm 128cal
3) 1m - 9:57(9:57/m) 147/156bpm 137cal
4) 1m - 10:00(10:00/m) 149/157bpm 138cal
5) 1m - 10:04(10:04/m) 149/158bpm 136cal
6) 0.11m - 1:08(10:06/m) 149/153bpm 15cal
ice and slush underfoot need to pick up miles after easy week
10:46 9:43 9:57 10:00 10:04 1:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:03 |
3:03 |
12:11 |
118 76-134 |
1438 |
152 128-160 |
1/1 |
0.50 |
5:31 |
2:28 |
9:52 |
131 127-136 |
1292 |
157 154-160 |
0/8 |
0.75 |
7:59 |
2:28 |
9:51 |
136 128-142 |
1340 |
159 150-164 |
2/3 |
1.00 |
10:46 |
2:48 |
11:12 |
138 127-150 |
1545 |
158 150-164 |
2/1 |
1.25 |
13:10 |
2:23 |
9:32 |
141 130-147 |
1345 |
157 154-160 |
3/3 |
1.50 |
15:45 |
2:36 |
10:23 |
141 138-145 |
1465 |
157 152-160 |
3/1 |
1.75 |
18:08 |
2:23 |
9:32 |
139 135-142 |
1325 |
161 156-166 |
0/4 |
2.00 |
20:28 |
2:20 |
9:20 |
141 138-143 |
1317 |
161 158-164 |
0/5 |
2.25 |
23:06 |
2:38 |
10:32 |
139 134-145 |
1464 |
157 124-166 |
0/5 |
2.50 |
25:31 |
2:24 |
9:37 |
147 142-150 |
1414 |
160 158-166 |
5/0 |
2.75 |
28:00 |
2:29 |
9:58 |
151 148-154 |
1504 |
159 148-164 |
7/0 |
3.00 |
30:26 |
2:26 |
9:42 |
153 149-156 |
1484 |
160 154-164 |
2/1 |
3.25 |
32:48 |
2:22 |
9:30 |
151 148-154 |
1434 |
161 154-164 |
1/3 |
3.50 |
35:24 |
2:36 |
10:23 |
144 139-149 |
1495 |
160 158-166 |
3/2 |
3.75 |
37:57 |
2:33 |
10:12 |
151 148-157 |
1539 |
161 156-166 |
3/1 |
4.00 |
40:26 |
2:29 |
9:58 |
152 150-155 |
1514 |
160 150-166 |
3/0 |
4.25 |
42:55 |
2:29 |
9:56 |
152 149-158 |
1510 |
159 152-164 |
4/1 |
4.50 |
45:29 |
2:34 |
10:15 |
149 142-154 |
1527 |
160 148-168 |
0/2 |
4.75 |
47:59 |
2:30 |
10:00 |
146 137-156 |
1460 |
159 138-168 |
2/1 |
5.00 |
50:30 |
2:32 |
10:07 |
151 146-156 |
1527 |
159 152-166 |
1/1 |
5.11 |
51:38 |
1:08 |
10:09 |
149 143-153 |
1512 |
159 154-164 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
158 |
5.1 |
50:52 |
10:04 |
Walk |
1.5 |
142 |
0.1 |
46 |
12:39 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
38.09% |
More |
800m |
4:41 |
9:24 |
44.28% |
More |
1km |
5:53 |
9:28 |
45.84% |
More |
Mile |
9:41 |
9:41 |
47.33% |
More |
5k |
30:44 |
9:54 |
50.75% |
More |
5 miles |
50:12 |
10:02 |
50.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
49.96 |
5km |
30:28 |
9:48 |
51.21 |
5M |
50:27 |
10:05 |
50.50 |
10km |
1:03:32 |
10:13 |
50.15 |
10M |
1:45:12 |
10:31 |
50.14 |
Half |
2:20:04 |
10:42 |
49.48 |
20M |
3:39:20 |
10:58 |
50.08 |
Mara |
4:52:01 |
11:09 |
50.15 |
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