-
Time
1:14:44
-
Miles
6.71
-
Min/mi
11:08
-
Pacing
41%
-
WAVA
60.52
-
Stride(cm)
83
-
Cadence
174
-
BPM
133
-
%MHR
80.5
-
B/mi
1479
-
Asc(m)
161
-
Hillscore
13
-
Surface
Road
Notes & Comments
Road round Lickey, with 2 x 5 mins up, (11:53 and 12:55 pace) 10 mins down Twatling (9:22 pace) 6 x 2 mins on Plymouth Drive (8:44- 9:14 pace) 10 mins down (9: pace
Drizzle to rain, felt warmed up and going well by end, but no increase in pace since last time, though hr a little lower, though felt I was working as hard as could
Split Summary
===
1) 1m - 12:45(12:46/m) 122/138bpm 84/89rpm 4.7/6.96mph
2) 0.42m - 5:00(11:53/m) 144/153bpm 87/92rpm 5.05/6.21mph
3) 0.06m - 1:19(22:47/m) 139/152bpm 56/86rpm 2.62/4.16mph
4) 0.42m - 5:24(12:55/m) 147/152bpm 85/91rpm 4.65/6.28mph
5) 0.2m - 2:36(13:05/m) 122/146bpm 84/86rpm 4.59/6.21mph
6) 1.35m - 12:41(9:22/m) 145/153bpm 90/92rpm 6.41/7.95mph
7) 0.01m - 15(25:09/m) 125/152bpm 90/90rpm 2.35/5.9mph
8) 0.42m - 3:46(9:04/m) 133/149bpm 92/94rpm 6.62/7.64mph
9) 0.02m - 18(18:34/m) 116/149bpm 63/91rpm 3.18/6.34mph
10) 0.43m - 3:57(9:14/m) 133/152bpm 90/92rpm 6.5/8.2mph
11) 0.01m - 13(18:21/m) 128/152bpm 90/91rpm 3.34/6.4mph
12) 0.23m - 1:59(8:45/m) 133/151bpm 92/94rpm 6.87/7.52mph
13) 0.02m - 25(18:07/m) 116/151bpm 68/93rpm 3.34/6.59mph
14) 0.22m - 2:01(9:04/m) 132/151bpm 91/94rpm 6.63/8.26mph
15) 0.01m - 18(25:25/m) 121/151bpm 90/90rpm 2.39/6.46mph
16) 0.24m - 2:00(8:24/m) 130/152bpm 92/94rpm 7.14/7.89mph
17) 0.27m - 3:32(13:01/m) 125/155bpm 86/92rpm 4.61/6.96mph
18) 1.17m - 10:41(9:10/m) 140/149bpm 90/92rpm 6.55/7.83mph
19) 1.07m - 10:34(9:55/m) 137/149bpm 89/92rpm 6.06/7.83mph
20) 0.95m - 12:28(13:04/m) 126/149bpm 83/91rpm 4.59/6.15mph
12:45 5:00 1:19 5:24 2:36 12:41 15 3:46 18 3:57 13 1:59 25 2:01 18 2:00 3:32 10:41 10:34 12:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:00 |
3:00 |
11:58 |
108 80-125 |
1293 |
162 48-168 |
11/9 |
0.50 |
6:26 |
3:26 |
13:45 |
127 124-132 |
1746 |
168 164-172 |
18/1 |
0.75 |
9:55 |
3:29 |
13:58 |
133 124-138 |
1857 |
170 164-178 |
18/3 |
1.00 |
12:45 |
2:50 |
11:21 |
119 114-124 |
1351 |
172 170-178 |
3/15 |
1.25 |
15:49 |
3:04 |
12:14 |
123 118-133 |
1506 |
172 164-178 |
10/5 |
1.50 |
18:41 |
2:52 |
11:30 |
143 134-150 |
1644 |
176 170-184 |
22/6 |
1.75 |
23:21 |
4:39 |
18:38 |
144 125-153 |
2683 |
163 86-178 |
36/0 |
2.00 |
26:23 |
3:02 |
12:09 |
151 149-152 |
1836 |
173 164-182 |
12/3 |
2.25 |
29:54 |
3:30 |
14:01 |
123 114-149 |
1725 |
170 88-178 |
0/23 |
2.50 |
32:19 |
2:25 |
9:41 |
139 122-146 |
1346 |
181 178-184 |
4/4 |
2.75 |
34:44 |
2:25 |
9:40 |
148 143-151 |
1430 |
181 180-184 |
3/9 |
3.00 |
36:59 |
2:15 |
8:59 |
147 142-150 |
1321 |
181 180-184 |
0/14 |
3.25 |
39:16 |
2:17 |
9:08 |
148 146-152 |
1352 |
181 180-184 |
2/9 |
3.50 |
44:23 |
5:07 |
20:29 |
134 102-153 |
2746 |
184 138-188 |
4/5 |
3.75 |
48:39 |
4:16 |
17:04 |
132 97-152 |
2252 |
174 98-184 |
6/3 |
4.00 |
54:21 |
5:42 |
22:49 |
133 101-152 |
3035 |
182 92-188 |
3/4 |
4.25 |
59:01 |
4:40 |
18:40 |
126 99-151 |
2353 |
179 90-188 |
5/4 |
4.50 |
1:02:17 |
3:16 |
13:02 |
133 101-155 |
1734 |
185 126-188 |
4/5 |
4.75 |
1:05:15 |
2:59 |
11:55 |
125 100-133 |
1489 |
175 170-184 |
7/4 |
5.00 |
1:07:47 |
2:32 |
10:08 |
137 133-143 |
1388 |
180 174-184 |
3/9 |
5.25 |
1:09:58 |
2:10 |
8:41 |
143 137-147 |
1242 |
180 174-184 |
0/24 |
5.50 |
1:12:09 |
2:11 |
8:45 |
137 135-143 |
1199 |
181 180-184 |
0/19 |
5.75 |
1:14:22 |
2:13 |
8:51 |
146 143-149 |
1293 |
182 180-184 |
6/12 |
6.00 |
1:18:49 |
4:27 |
17:49 |
127 117-149 |
2263 |
169 96-182 |
12/7 |
6.25 |
1:22:11 |
3:22 |
13:27 |
131 128-134 |
1761 |
167 50-178 |
11/4 |
6.50 |
1:26:15 |
4:04 |
16:17 |
124 120-132 |
2018 |
159 42-180 |
12/4 |
6.71 |
1:28:44 |
2:29 |
11:42 |
120 119-124 |
1404 |
175 170-178 |
3/14 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.9 |
175 |
6.6 |
1:13:32 |
11:06 |
Walk |
11.1 |
98 |
0.1 |
9:53 |
1:46:33 |
Still |
6.0 |
- |
- |
5:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
55.27% |
More |
800m |
4:16 |
8:34 |
65.53% |
More |
1km |
5:22 |
8:37 |
66.72% |
More |
Mile |
9:06 |
9:06 |
63.60% |
More |
5k |
37:24 |
12:02 |
54.07% |
More |
5 miles |
1:04:26 |
12:53 |
51.51% |
More |
10k |
1:21:27 |
13:06 |
51.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
65.15 |
5km |
31:35 |
10:10 |
64.03 |
5M |
53:47 |
10:45 |
61.71 |
10km |
1:08:35 |
11:02 |
60.75 |
10M |
1:56:46 |
11:41 |
59.19 |
Half |
2:37:56 |
12:03 |
57.36 |
20M |
4:13:31 |
12:41 |
56.73 |
Mara |
5:42:54 |
13:05 |
55.88 |
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