-
Time
42:50
-
Miles
5.00
-
Min/mi
8:34
-
Pacing
94%
-
WAVA
52.93
-
Stride(cm)
123
-
Cals
599
-
Cadence
153
-
BPM
144
-
%MHR
84.1
-
B/mi
1231
-
Asc(m)
139
-
Hillscore
8
-
Surface
Road
Notes & Comments
Had been aiming for a longer run but probably should have run a flatter route. Strong on the uphill but felt something in left calf on downhill that could have been the onset of a pull or strain, so cut the run short.
av. cadence: 153
max cadence: 164
av. stride: 1.23m
Split Summary
===
1) 1m - 8:45(8:45/m) 132/146bpm 113cal 6.86/7.41mph
2) 1m - 8:29(8:29/m) 145/159bpm 122cal 7.07/7.49mph
3) 1m - 8:27(8:27/m) 150/160bpm 126cal 7.1/7.53mph
4) 1m - 8:32(8:32/m) 153/172bpm 130cal 7.03/7.43mph
5) 1m - 8:36(8:36/m) 142/169bpm 108cal 6.97/7.31mph
6) 0m - 1(4:38/m) 142/142bpm 12.92/6.93mph
8:45 8:29 8:27 8:32 8:36 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:19 |
2:19 |
9:15 |
118 91-135 |
1091 |
154 148-160 |
3/6 |
0.50 |
4:32 |
2:13 |
8:54 |
132 129-141 |
1175 |
155 150-162 |
5/5 |
0.75 |
6:47 |
2:15 |
8:58 |
138 132-144 |
1238 |
155 150-160 |
9/4 |
1.00 |
8:44 |
1:57 |
7:49 |
141 137-146 |
1103 |
156 152-162 |
3/15 |
1.25 |
10:48 |
2:04 |
8:17 |
145 141-151 |
1202 |
155 150-162 |
2/4 |
1.50 |
13:00 |
2:12 |
8:48 |
141 137-144 |
1241 |
155 150-160 |
5/3 |
1.75 |
15:11 |
2:10 |
8:40 |
141 136-146 |
1223 |
154 148-162 |
9/4 |
2.00 |
17:14 |
2:03 |
8:12 |
152 146-159 |
1247 |
152 146-160 |
13/1 |
2.25 |
19:23 |
2:10 |
8:39 |
144 139-150 |
1246 |
150 140-156 |
4/4 |
2.50 |
21:27 |
2:04 |
8:15 |
148 143-156 |
1221 |
153 146-160 |
7/2 |
2.75 |
23:33 |
2:05 |
8:22 |
156 150-160 |
1305 |
153 146-156 |
8/1 |
3.00 |
25:40 |
2:08 |
8:30 |
153 148-158 |
1301 |
152 150-156 |
9/9 |
3.25 |
27:46 |
2:05 |
8:22 |
141 137-150 |
1179 |
153 150-160 |
2/10 |
3.50 |
29:55 |
2:10 |
8:39 |
147 142-152 |
1270 |
153 150-158 |
5/4 |
3.75 |
31:59 |
2:04 |
8:16 |
155 149-166 |
1282 |
151 142-154 |
12/6 |
4.00 |
34:13 |
2:13 |
8:54 |
168 166-172 |
1494 |
153 148-158 |
34/0 |
4.25 |
36:19 |
2:07 |
8:26 |
160 153-168 |
1349 |
149 146-152 |
4/2 |
4.50 |
38:29 |
2:10 |
8:40 |
139 131-150 |
1205 |
150 146-154 |
0/24 |
4.75 |
40:41 |
2:12 |
8:48 |
132 127-137 |
1161 |
151 150-156 |
0/22 |
5.00 |
42:49 |
2:08 |
8:31 |
137 129-142 |
1167 |
153 150-154 |
3/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.6 |
153 |
4.6 |
39:14 |
8:33 |
Walk |
8.4 |
147 |
0.4 |
3:36 |
8:43 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
41.00% |
More |
800m |
3:58 |
8:00 |
46.26% |
More |
1km |
5:01 |
8:04 |
47.88% |
More |
Mile |
8:18 |
8:18 |
49.37% |
More |
5k |
26:08 |
8:25 |
53.35% |
More |
5 miles |
42:48 |
8:34 |
52.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
55.79 |
5km |
25:27 |
8:11 |
54.79 |
5M |
42:50 |
8:34 |
52.91 |
10km |
54:20 |
8:45 |
52.04 |
10M |
1:31:28 |
9:09 |
51.05 |
Half |
2:02:55 |
9:23 |
49.85 |
20M |
3:15:19 |
9:46 |
49.71 |
Mara |
4:22:29 |
10:01 |
49.32 |
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