- cold
-
Time
30:42
-
Miles
4.20
-
Min/mi
7:19
-
Pacing
92%
-
WAVA
66.50
-
Stride(cm)
125
-
Cals
468
-
Cadence
177
-
BPM
153
-
%MHR
93
-
B/mi
1115
-
Asc(m)
79
-
Hillscore
1
-
Surface
Road
Notes & Comments
Sort of recovery. Glute better but hamstrings tight.
Split Summary
===
1) 1m - 7:40(7:40/m) 144/154bpm 111cal 7.83/8.25mph
2) 1m - 7:11(7:11/m) 153/160bpm 110cal 8.35/9.33mph
3) 1m - 7:04(7:04/m) 158/167bpm 111cal 8.48/10.04mph
4) 1m - 7:22(7:22/m) 159/165bpm 115cal 8.14/9.18mph
5) 0.2m - 1:25(7:00/m) 155/163bpm 21cal 8.58/8.54mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:00 |
1:00 |
7:59 |
130 98-145 |
1037 |
177 172-180 |
2/1 |
0.25 |
1:56 |
56 |
7:29 |
144 142-147 |
1078 |
178 176-182 |
3/2 |
0.38 |
2:55 |
59 |
7:50 |
145 143-147 |
1136 |
177 176-178 |
3/2 |
0.50 |
3:51 |
56 |
7:28 |
149 145-151 |
1113 |
177 176-178 |
4/2 |
0.63 |
4:45 |
54 |
7:13 |
143 138-147 |
1032 |
178 176-180 |
2/4 |
0.75 |
5:39 |
54 |
7:11 |
146 143-149 |
1049 |
178 174-182 |
3/3 |
0.88 |
6:38 |
59 |
7:53 |
147 144-148 |
1158 |
178 174-182 |
2/1 |
1.00 |
7:39 |
1:01 |
8:08 |
151 148-154 |
1227 |
177 174-180 |
6/1 |
1.13 |
8:36 |
57 |
7:35 |
150 146-154 |
1137 |
178 176-180 |
3/2 |
1.25 |
9:29 |
54 |
7:08 |
150 148-152 |
1071 |
178 174-182 |
2/3 |
1.38 |
10:22 |
53 |
7:03 |
153 151-157 |
1080 |
178 176-182 |
3/4 |
1.50 |
11:16 |
54 |
7:09 |
154 152-157 |
1101 |
176 172-182 |
1/3 |
1.63 |
12:13 |
58 |
7:42 |
155 153-158 |
1194 |
177 176-180 |
3/0 |
1.75 |
13:03 |
50 |
6:37 |
155 153-158 |
1026 |
176 174-178 |
2/2 |
1.88 |
13:57 |
54 |
7:15 |
155 152-156 |
1124 |
177 174-178 |
2/2 |
2.00 |
14:50 |
52 |
6:59 |
152 147-160 |
1062 |
178 176-182 |
1/3 |
2.13 |
15:42 |
52 |
6:55 |
160 157-163 |
1106 |
177 174-182 |
0/2 |
2.25 |
16:39 |
58 |
7:42 |
160 156-164 |
1232 |
175 172-182 |
3/0 |
2.38 |
17:34 |
55 |
7:16 |
162 158-167 |
1177 |
175 172-178 |
1/4 |
2.50 |
18:28 |
54 |
7:13 |
164 161-165 |
1184 |
177 174-180 |
2/1 |
2.63 |
19:20 |
51 |
6:52 |
153 149-164 |
1050 |
176 174-178 |
1/1 |
2.75 |
20:02 |
43 |
5:42 |
155 152-157 |
884 |
175 170-180 |
2/1 |
2.88 |
20:58 |
56 |
7:27 |
154 150-157 |
1146 |
175 172-178 |
2/3 |
3.00 |
21:54 |
56 |
7:27 |
154 153-156 |
1148 |
176 174-178 |
1/2 |
3.13 |
22:50 |
56 |
7:25 |
157 154-159 |
1165 |
177 176-180 |
2/3 |
3.25 |
23:48 |
58 |
7:44 |
156 152-159 |
1205 |
175 174-178 |
2/1 |
3.38 |
24:44 |
56 |
7:31 |
158 154-161 |
1189 |
176 176-178 |
1/2 |
3.50 |
25:46 |
1:02 |
8:13 |
161 158-163 |
1322 |
176 174-178 |
9/0 |
3.63 |
26:38 |
52 |
6:58 |
162 160-164 |
1128 |
177 174-180 |
0/8 |
3.75 |
27:30 |
52 |
6:55 |
161 158-162 |
1113 |
176 174-178 |
2/4 |
3.88 |
28:22 |
52 |
6:58 |
161 159-162 |
1121 |
177 174-180 |
1/3 |
4.00 |
29:16 |
54 |
7:14 |
160 157-162 |
1158 |
176 170-178 |
2/1 |
4.13 |
30:10 |
54 |
7:08 |
157 148-161 |
1121 |
176 172-178 |
1/1 |
4.20 |
30:42 |
32 |
6:53 |
151 148-153 |
1039 |
175 172-176 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
4.2 |
30:42 |
7:18 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:13 |
54.50% |
More |
800m |
3:20 |
6:42 |
59.66% |
More |
1km |
4:15 |
6:50 |
60.97% |
More |
Mile |
6:58 |
6:58 |
63.05% |
More |
5k |
22:22 |
7:12 |
66.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
66.44 |
5km |
22:14 |
7:09 |
67.31 |
5M |
37:00 |
7:24 |
65.94 |
10km |
46:41 |
7:31 |
65.29 |
10M |
1:17:40 |
7:46 |
64.91 |
Half |
1:43:41 |
7:55 |
63.86 |
20M |
2:43:04 |
8:09 |
64.34 |
Mara |
3:37:42 |
8:19 |
64.26 |
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