Wed 6th Jan 2021 at 5:00pm by Honley Lion
Run > General
- cold
-
Time
1:12:34
-
Miles
8.04
-
Min/mi
9:02
-
Pacing
67%
-
WAVA
59.36
-
Stride(cm)
96
-
Cals
1047
-
Cadence
186
-
BPM
183
-
%MHR
93.6
-
B/mi
1648
-
Surface
Road
Notes & Comments
First 3 miles with Liz, the rest on my own
Split Summary
===
1) 1m - 10:15(10:15/m) 164/191bpm 135cal 5.86/6.59mph
2) 1m - 9:44(9:44/m) 183/196bpm 143cal 6.16/7.37mph
3) 1m - 10:16(10:16/m) 187/194bpm 151cal 5.85/7.18mph
4) 1m - 9:08(9:08/m) 191/196bpm 134cal 6.57/7.62mph
5) 1m - 8:36(8:36/m) 191/197bpm 126cal 6.97/8.2mph
6) 1m - 9:40(9:40/m) 183/194bpm 140cal 6.21/7.89mph
7) 1m - 7:11(7:11/m) 190/196bpm 105cal 8.34/9.18mph
8) 1m - 7:24(7:24/m) 189/195bpm 109cal 8.1/9.1mph
9) 0.04m - 20(8:10/m) 190/192bpm 4cal 7.34/7.03mph
10:15 9:44 10:16 9:08 8:36 9:40 7:11 7:24 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:24 |
2:24 |
9:37 |
120 90-133 |
1154 |
186 122-202 |
0.50 |
4:53 |
2:29 |
9:56 |
162 126-189 |
1608 |
182 178-192 |
0.75 |
7:54 |
3:01 +21
|
12:02 |
181 177-187 |
2179 |
181 130-194 |
1.00 |
10:46 |
2:52 +10
|
11:27 |
185 178-191 |
2119 |
186 180-194 |
1.25 |
13:11 |
2:25 +6
|
9:40 |
184 181-186 |
1778 |
187 182-196 |
1.50 |
15:36 |
2:25 |
9:41 |
185 183-187 |
1792 |
185 176-190 |
1.75 |
18:53 |
3:17 +41
|
13:09 |
180 167-188 |
2366 |
185 122-206 |
2.00 |
22:03 |
3:10 +46
|
12:39 |
183 169-194 |
2314 |
188 178-206 |
2.25 |
24:33 |
2:30 +6
|
10:01 |
187 182-190 |
1874 |
184 122-204 |
2.50 |
27:27 |
2:54 +12
|
11:37 |
186 179-191 |
2161 |
176 130-194 |
2.75 |
30:13 |
2:46 +24
|
11:05 |
188 182-192 |
2083 |
189 170-194 |
3.00 |
33:01 |
2:47 |
11:09 |
187 178-194 |
2085 |
175 116-192 |
3.25 |
36:12 |
3:12 +34
|
12:47 |
188 175-194 |
2404 |
180 128-192 |
3.50 |
39:02 |
2:50 +31
|
11:20 |
191 188-194 |
2165 |
190 178-198 |
3.75 |
41:11 |
2:09 |
8:35 |
191 189-195 |
1638 |
192 188-196 |
4.00 |
43:14 |
2:03 |
8:12 |
192 188-196 |
1575 |
194 188-202 |
4.25 |
45:11 |
1:57 |
7:49 |
193 191-196 |
1509 |
193 188-200 |
4.50 |
47:07 |
1:56 |
7:44 |
192 190-195 |
1483 |
196 190-202 |
4.75 |
49:28 |
2:20 |
9:21 |
189 178-194 |
1768 |
182 132-194 |
5.00 |
51:50 |
2:22 |
9:28 |
189 182-195 |
1791 |
183 120-196 |
5.25 |
55:12 |
3:22 +43
|
13:30 |
188 171-194 |
2537 |
174 114-200 |
5.50 |
58:13 |
3:01 |
12:04 |
175 151-192 |
2111 |
170 112-196 |
5.75 |
1:00:16 |
2:03 |
8:13 |
190 186-194 |
1561 |
193 190-198 |
6.00 |
1:02:13 |
1:56 |
7:45 |
188 184-192 |
1458 |
194 190-198 |
6.25 |
1:04:02 |
1:50 |
7:20 |
190 186-192 |
1392 |
196 192-200 |
6.50 |
1:05:56 |
1:54 |
7:35 |
190 187-192 |
1440 |
196 192-200 |
6.75 |
1:07:43 |
1:47 |
7:08 |
191 187-196 |
1361 |
196 194-198 |
7.00 |
1:09:24 |
1:41 |
6:45 |
189 187-192 |
1275 |
196 192-200 |
7.25 |
1:11:10 |
1:46 |
7:04 |
190 186-192 |
1343 |
196 194-198 |
7.50 |
1:13:01 |
1:51 |
7:22 |
189 186-194 |
1393 |
194 190-198 |
7.75 |
1:14:52 |
1:51 |
7:23 |
189 186-193 |
1396 |
196 184-200 |
8.00 |
1:16:49 |
1:57 |
7:48 |
189 186-191 |
1475 |
193 180-200 |
8.04 |
1:17:08 |
19 |
8:04 |
191 189-192 |
1541 |
191 188-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.2 |
190 |
7.7 |
1:08:48 |
8:54 |
Walk |
10.4 |
122 |
0.3 |
8:00 |
25:16 |
Still |
0.4 |
- |
- |
20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
53.08% |
More |
800m |
3:25 |
6:52 |
62.12% |
More |
1km |
4:18 |
6:55 |
64.38% |
More |
Mile |
7:02 |
7:02 |
66.72% |
More |
5k |
25:53 |
8:20 |
61.86% |
More |
5 miles |
43:46 |
8:45 |
59.81% |
More |
10k |
57:33 |
9:16 |
56.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
61.40 |
5km |
26:00 |
8:22 |
61.58 |
5M |
43:27 |
8:41 |
60.24 |
10km |
54:57 |
8:51 |
59.60 |
10M |
1:31:50 |
9:11 |
59.08 |
Half |
2:02:55 |
9:23 |
58.02 |
20M |
3:14:05 |
9:42 |
58.23 |
Mara |
4:19:46 |
9:55 |
58.01 |
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