- breezy
-
Time
59:46
-
Miles
9.01
-
Min/mi
6:38
-
Pacing
88%
-
WAVA
71.77
-
Stride(cm)
132
-
Cals
813
-
Cadence
184
-
BPM
142
-
%MHR
81.3
-
B/mi
943
-
Asc(m)
124
-
Hillscore
2
-
Surface
Road
Notes & Comments
Junction Fartleks
1m Easy, 5m of fartleks, 3m easy.
Ran hard effort for most of the fartleks. Some harder than others as lacking a bit of motivation, but still working harder and moving faster than usual. Certainly mainly uncomfortably tough efforts.
Left knee a little tight when finishing but doesn't feel anything major.
Split Summary
===
1) 1m - 7:04(7:04/m) 129/138bpm 90cal 8.48/9.46mph
2) 1m - 6:17(6:17/m) 144/155bpm 95cal 9.55/11.08mph
3) 1m - 6:03(6:03/m) 148/155bpm 94cal 9.92/11.71mph
4) 1m - 6:18(6:18/m) 151/157bpm 98cal 9.52/11.21mph
5) 1m - 6:01(6:01/m) 148/153bpm 92cal 9.97/10.85mph
6) 1m - 6:23(6:23/m) 148/154bpm 95cal 9.39/11.79mph
7) 1m - 6:54(6:54/m) 145/152bpm 96cal 8.69/9.12mph
8) 1m - 7:17(7:17/m) 138/145bpm 83cal 8.24/8.97mph
9) 1m - 7:24(7:24/m) 134/139bpm 70cal 8.12/8.79mph
10) 0.01m - 5(7:22/m) 133/133bpm 8.15/8.18mph
7:04 6:17 6:03 6:18 6:01 6:23 6:54 7:17 7:24 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:45 |
1:45 |
7:00 |
120 85-135 |
839 |
177 174-182 |
9/3 |
0.50 |
3:31 |
1:47 |
7:06 |
131 127-135 |
930 |
178 176-182 |
7/6 |
0.75 |
5:18 |
1:47 |
7:08 |
126 114-134 |
899 |
179 176-184 |
3/7 |
1.00 |
7:03 |
1:45 |
7:00 |
133 130-138 |
931 |
182 178-208 |
3/5 |
1.25 |
8:36 |
1:32 |
6:10 |
137 131-144 |
845 |
186 182-194 |
3/9 |
1.50 |
10:06 |
1:31 |
6:02 |
141 124-146 |
852 |
186 180-192 |
1/9 |
1.75 |
11:44 |
1:37 |
6:29 |
146 121-151 |
946 |
187 180-198 |
3/4 |
2.00 |
13:20 |
1:37 |
6:27 |
151 148-155 |
974 |
186 180-190 |
12/1 |
2.25 |
14:43 |
1:22 |
5:28 |
150 147-152 |
821 |
189 180-192 |
5/5 |
2.50 |
16:17 |
1:35 |
6:18 |
145 124-154 |
915 |
187 180-192 |
1/9 |
2.75 |
17:58 |
1:41 +9
|
6:43 |
149 144-152 |
1002 |
187 180-194 |
2/5 |
3.00 |
19:32 |
1:34 |
6:14 |
148 144-152 |
923 |
189 178-196 |
4/6 |
3.25 |
21:10 |
1:38 |
6:32 |
153 148-157 |
1001 |
188 182-194 |
4/3 |
3.50 |
22:39 |
1:30 |
5:59 |
151 134-155 |
902 |
188 182-194 |
7/3 |
3.75 |
24:11 |
1:32 |
6:08 |
149 139-153 |
915 |
186 182-192 |
4/5 |
4.00 |
25:50 |
1:38 |
6:34 |
150 147-152 |
984 |
188 182-200 |
1/5 |
4.25 |
27:16 |
1:26 |
5:45 |
149 144-153 |
857 |
186 182-192 |
6/5 |
4.50 |
28:49 |
1:33 |
6:10 |
148 135-152 |
914 |
189 180-200 |
5/6 |
4.75 |
30:27 |
1:38 |
6:33 |
148 145-151 |
969 |
187 182-200 |
3/7 |
5.00 |
31:51 |
1:24 |
5:36 |
149 145-151 |
836 |
189 182-194 |
6/3 |
5.25 |
33:27 |
1:36 |
6:24 |
148 144-153 |
948 |
187 180-192 |
3/9 |
5.50 |
35:06 |
1:39 |
6:36 |
148 126-154 |
977 |
185 180-190 |
6/4 |
5.75 |
36:43 |
1:37 |
6:27 |
146 138-149 |
941 |
187 178-190 |
1/11 |
6.00 |
38:14 |
1:32 |
6:07 |
149 146-151 |
911 |
187 182-196 |
1/10 |
6.25 |
40:11 |
1:57 +7
|
7:48 |
150 146-152 |
1169 |
187 182-192 |
12/3 |
6.50 |
41:45 |
1:34 |
6:15 |
145 143-146 |
906 |
184 182-190 |
9/7 |
6.75 |
43:27 |
1:42 |
6:49 |
142 124-147 |
969 |
183 180-188 |
9/3 |
7.00 |
45:15 |
1:47 |
7:09 |
142 135-147 |
1016 |
180 178-184 |
5/3 |
7.25 |
47:10 |
1:56 |
7:43 |
142 138-145 |
1095 |
181 178-186 |
10/2 |
7.50 |
48:59 |
1:49 |
7:16 |
140 137-143 |
1018 |
182 178-184 |
9/4 |
7.75 |
50:45 |
1:46 |
7:04 |
136 121-142 |
960 |
180 176-184 |
5/3 |
8.00 |
52:32 |
1:46 |
7:05 |
134 131-139 |
949 |
179 176-182 |
3/7 |
8.25 |
54:24 |
1:52 |
7:28 |
137 133-139 |
1022 |
180 178-184 |
8/2 |
8.50 |
56:17 |
1:53 |
7:32 |
135 134-137 |
1017 |
178 176-180 |
11/5 |
8.75 |
58:05 |
1:48 |
7:13 |
132 122-136 |
953 |
179 176-182 |
4/7 |
9.00 |
59:55 |
1:50 |
7:21 |
132 129-136 |
970 |
179 174-186 |
6/10 |
9.01 |
1:00:00 |
5 |
7:42 |
132 132-132 |
1017 |
168 168-168 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:23 |
60.40% |
More |
800m |
2:54 |
5:50 |
65.03% |
More |
1km |
3:39 |
5:52 |
67.55% |
More |
Mile |
6:00 |
6:00 |
69.86% |
More |
5k |
19:10 |
6:10 |
74.43% |
More |
5 miles |
31:09 |
6:14 |
74.53% |
More |
10k |
39:37 |
6:23 |
73.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:57 |
5:57 |
70.49 |
5km |
19:32 |
6:17 |
73.05 |
5M |
32:12 |
6:26 |
72.09 |
10km |
40:28 |
6:31 |
71.60 |
10M |
1:06:41 |
6:40 |
71.79 |
Half |
1:28:32 |
6:45 |
70.97 |
20M |
2:18:04 |
6:54 |
72.11 |
Mara |
3:03:19 |
7:00 |
72.42 |
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