- icy
- baltic
-
Time
1:15:42
-
Miles
10.59
-
Min/mi
7:09
-
Pacing
93%
-
WAVA
67.14
-
Stride(cm)
123
-
Cals
946
-
Cadence
183
-
BPM
135
-
%MHR
77
-
B/mi
964
-
Asc(m)
171
-
Hillscore
9
-
Surface
Road
Notes & Comments
Easy(ish) Effort Run
Thick frost on ground and slippery in places. Very cold.
Ran the majority easy but didn't back off the effort going uphill so let HR rise.
Legs felt good and back to normal self, apart from the cold air annoyed my chest in places
Split Summary
===
1) 1m - 7:15(7:15/m) 129/136bpm 93cal 8.28/9.35mph
2) 1m - 6:52(6:52/m) 137/146bpm 98cal 8.74/9.35mph
3) 1m - 7:21(7:21/m) 140/150bpm 105cal 8.16/8.93mph
4) 1m - 6:52(6:52/m) 136/144bpm 93cal 8.75/9.16mph
5) 1m - 7:10(7:10/m) 136/141bpm 94cal 8.37/9.1mph
6) 1m - 7:01(7:01/m) 136/143bpm 89cal 8.55/9.43mph
7) 1m - 7:04(7:04/m) 136/141bpm 87cal 8.49/9.89mph
8) 1m - 7:08(7:08/m) 134/139bpm 77cal 8.41/9.83mph
9) 1m - 7:13(7:13/m) 134/139bpm 77cal 8.31/8.93mph
10) 1m - 7:34(7:34/m) 138/144bpm 89cal 7.94/8.81mph
11) 0.59m - 4:13(7:11/m) 135/139bpm 44cal 8.35/9.23mph
7:15 6:52 7:21 6:52 7:10 7:01 7:04 7:08 7:13 7:34 4:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:38 |
3:38 |
7:15 |
127 93-136 |
921 |
182 180-194 |
9/6 |
1.00 |
7:16 |
3:38 |
7:17 |
127 106-133 |
924 |
183 180-188 |
3/11 |
1.50 |
10:37 |
3:22 |
6:43 |
134 129-138 |
901 |
186 182-190 |
1/12 |
2.00 |
14:08 |
3:30 |
7:00 |
138 111-146 |
967 |
186 182-202 |
12/3 |
2.50 |
17:43 |
3:36 |
7:11 |
137 126-146 |
985 |
185 178-196 |
8/14 |
3.00 |
21:29 |
3:45 |
7:30 |
141 114-150 |
1059 |
186 176-198 |
23/2 |
3.50 |
24:56 |
3:28 |
6:56 |
137 134-142 |
949 |
184 182-188 |
5/9 |
4.00 |
28:20 |
3:24 |
6:48 |
134 116-139 |
910 |
184 182-186 |
4/12 |
4.50 |
31:53 |
3:33 |
7:05 |
136 133-139 |
964 |
183 180-190 |
3/10 |
5.00 |
35:31 |
3:38 |
7:16 |
135 116-140 |
980 |
185 178-200 |
5/9 |
5.50 |
39:02 |
3:31 |
7:02 |
135 123-140 |
950 |
184 180-202 |
3/7 |
6.00 |
42:32 |
3:30 |
7:00 |
137 114-143 |
958 |
185 180-200 |
6/5 |
6.50 |
45:58 |
3:27 |
6:53 |
138 134-141 |
951 |
183 180-192 |
4/6 |
7.00 |
49:36 |
3:37 |
7:15 |
134 112-141 |
971 |
183 178-194 |
8/11 |
7.50 |
53:09 |
3:33 |
7:06 |
135 128-139 |
958 |
183 180-196 |
8/11 |
8.00 |
56:44 |
3:36 |
7:11 |
131 115-137 |
942 |
182 178-188 |
3/13 |
8.50 |
1:00:28 |
3:44 +8
|
7:28 |
133 127-139 |
993 |
183 180-194 |
10/6 |
9.00 |
1:04:05 |
3:37 |
7:13 |
135 117-139 |
975 |
183 180-188 |
10/3 |
9.50 |
1:07:54 |
3:49 |
7:38 |
139 136-143 |
1060 |
182 178-196 |
20/2 |
10.00 |
1:11:39 |
3:45 |
7:30 |
136 127-141 |
1020 |
181 176-192 |
13/7 |
10.50 |
1:15:12 |
3:33 |
7:07 |
134 111-139 |
953 |
180 178-184 |
7/3 |
10.58 |
1:15:51 |
39 |
7:40 |
130 128-132 |
996 |
178 172-182 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
183 |
10.6 |
1:15:43 |
7:09 |
Walk |
0.2 |
126 |
0 |
8 |
58:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
50.36% |
More |
800m |
3:20 |
6:42 |
56.65% |
More |
1km |
4:11 |
6:43 |
58.96% |
More |
Mile |
6:49 |
6:49 |
61.59% |
More |
5k |
21:43 |
6:59 |
65.71% |
More |
5 miles |
35:12 |
7:02 |
65.96% |
More |
10k |
43:49 |
7:03 |
66.12% |
More |
10 miles |
1:11:34 |
7:09 |
66.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
66.05 |
5km |
20:53 |
6:43 |
68.32 |
5M |
34:25 |
6:53 |
67.44 |
10km |
43:15 |
6:58 |
67.00 |
10M |
1:11:17 |
7:08 |
67.16 |
Half |
1:34:39 |
7:14 |
66.39 |
20M |
2:27:35 |
7:23 |
67.46 |
Mara |
3:15:58 |
7:29 |
67.75 |
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