Wed 13th Jan 2021 at 11:00am by Darlo
Run > Steady-State
- Amazing
- drizzle
- breezy
- v cold
-
Time
50:44
-
Miles
5.18
-
Min/mi
9:48
-
Pacing
91%
-
WAVA
52.11
-
Stride(cm)
103
-
Cals
683
-
Cadence
160
-
BPM
145
-
%MHR
80.1
-
B/mi
1420
-
Asc(m)
48
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:14(10:14/m) 136/154bpm 130cal
2) 1m - 9:36(9:36/m) 143/153bpm 127cal
3) 1m - 9:51(9:51/m) 150/159bpm 137cal
4) 1m - 9:43(9:43/m) 150/161bpm 134cal
5) 1m - 9:44(9:44/m) 150/159bpm 133cal
6) 0.18m - 1:36(8:46/m) 150/155bpm 22cal
ASDA loop with Thompson st
10:14 9:36 9:51 9:43 9:44 1:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:02 |
3:02 |
12:09 |
122 74-138 |
1482 |
156 124-162 |
1/1 |
0.50 |
5:19 |
2:17 |
9:08 |
136 134-140 |
1243 |
161 158-164 |
0/8 |
0.75 |
7:43 |
2:24 |
9:34 |
142 131-152 |
1359 |
162 156-168 |
3/3 |
1.00 |
10:14 |
2:31 |
10:03 |
147 139-154 |
1478 |
159 154-162 |
1/1 |
1.25 |
12:34 |
2:20 |
9:21 |
146 142-150 |
1365 |
159 154-162 |
3/2 |
1.50 |
15:08 |
2:34 |
10:15 |
146 134-153 |
1496 |
159 156-162 |
3/1 |
1.75 |
17:29 |
2:21 |
9:24 |
138 134-141 |
1297 |
161 158-162 |
0/4 |
2.00 |
19:49 |
2:21 |
9:22 |
141 135-144 |
1322 |
160 156-162 |
0/6 |
2.25 |
22:20 |
2:31 |
10:04 |
143 138-149 |
1440 |
158 156-162 |
0/4 |
2.50 |
24:43 |
2:23 |
9:33 |
148 143-153 |
1412 |
159 154-164 |
3/0 |
2.75 |
27:10 |
2:26 |
9:46 |
154 150-159 |
1503 |
161 156-164 |
6/0 |
3.00 |
29:41 |
2:31 |
10:04 |
154 151-159 |
1550 |
159 154-162 |
5/0 |
3.25 |
32:05 |
2:24 |
9:36 |
152 147-158 |
1458 |
161 158-164 |
1/3 |
3.50 |
34:32 |
2:27 |
9:50 |
147 142-153 |
1444 |
160 154-162 |
3/1 |
3.75 |
37:00 |
2:28 |
9:53 |
153 148-159 |
1513 |
162 152-166 |
3/0 |
4.00 |
39:24 |
2:23 |
9:33 |
149 145-151 |
1423 |
160 156-164 |
3/3 |
4.25 |
41:49 |
2:26 |
9:44 |
155 150-159 |
1508 |
159 154-164 |
4/1 |
4.50 |
44:16 |
2:27 |
9:48 |
148 143-153 |
1449 |
161 150-164 |
3/2 |
4.75 |
46:45 |
2:29 |
9:56 |
151 145-155 |
1500 |
158 144-164 |
1/2 |
5.00 |
49:08 |
2:22 |
9:30 |
146 139-154 |
1386 |
158 154-162 |
2/1 |
5.18 |
50:44 |
1:36 |
8:49 |
151 148-155 |
1330 |
163 156-170 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
159 |
5.2 |
50:32 |
9:46 |
Walk |
0.3 |
141 |
0 |
8 |
12:47 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:56 |
39.16% |
More |
800m |
4:37 |
9:17 |
44.85% |
More |
1km |
5:50 |
9:23 |
46.27% |
More |
Mile |
9:29 |
9:29 |
48.32% |
More |
5k |
30:03 |
9:40 |
51.91% |
More |
5 miles |
48:21 |
9:40 |
52.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
51.65 |
5km |
29:31 |
9:30 |
52.86 |
5M |
48:52 |
9:46 |
52.14 |
10km |
1:01:32 |
9:54 |
51.78 |
10M |
1:41:53 |
10:11 |
51.77 |
Half |
2:15:39 |
10:21 |
51.10 |
20M |
3:32:25 |
10:37 |
51.71 |
Mara |
4:42:49 |
10:48 |
51.78 |
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