-
Time
1:02:57
-
Miles
7.48
-
Min/mi
8:25
-
Pacing
13%
-
WAVA
56.96
-
Stride(cm)
108
-
Cals
803
-
Cadence
178
-
BPM
162
-
%MHR
91.1
-
B/mi
1365
-
Hillscore
9
-
Surface
Road
Notes & Comments
Brockholes Beast.
2 posts up 1 down - all the way to the top.
Rest.
2 posts down recovery 1 sprint up - all the way back down.
With MB, GI, JP.
Felt like a good session and felt alright,
Split Summary
===
1) 1m - 8:15(8:15/m) 150/167bpm 101cal
2) 0.69m - 5:06(7:23/m) 151/161bpm 63cal
3) 1m - 7:38(7:38/m) 168/182bpm 106cal
4) 1m - 7:58(7:58/m) 177/190bpm 120cal
5) 0.14m - 1:04(7:25/m) 166/170bpm 14cal
6) 0.04m - 3:57(1:48:39/m) 133/171bpm 24cal
7) 1m - 7:25(7:25/m) 161/175bpm 94cal
8) 1m - 7:23(7:23/m) 162/176bpm 94cal
9) 0.15m - 1:07(7:14/m) 161/169bpm 14cal
10) 1m - 9:45(9:45/m) 165/184bpm 122cal
11) 0.45m - 3:19(7:21/m) 179/187bpm 51cal
8:15 5:06 7:38 7:58 1:04 3:57 7:25 7:23 1:07 9:45 3:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:57 |
1:57 |
7:47 |
137 103-148 |
1066 |
177 168-186 |
4/15 |
0.50 |
4:09 |
2:12 |
8:48 |
151 141-156 |
1329 |
178 170-184 |
23/1 |
0.75 |
6:19 |
2:10 |
8:40 |
152 146-163 |
1318 |
178 174-182 |
17/1 |
1.00 |
8:15 |
1:56 |
7:43 |
162 156-167 |
1249 |
181 174-186 |
17/1 |
1.25 |
10:09 |
1:55 |
7:39 |
156 146-161 |
1193 |
181 166-186 |
17/1 |
1.50 |
11:59 |
1:50 |
7:18 |
145 138-152 |
1060 |
179 172-186 |
6/24 |
1.75 |
16:56 |
4:57 +3:17
|
19:49 |
144 122-160 |
2854 |
181 166-196 |
15/8 |
2.00 |
19:00 |
2:04 |
8:14 |
159 136-172 |
1309 |
177 164-188 |
17/10 |
2.25 |
20:53 |
1:53 |
7:32 |
169 165-175 |
1273 |
178 166-186 |
13/7 |
2.50 |
22:47 |
1:55 |
7:39 |
177 173-181 |
1353 |
176 168-184 |
14/7 |
2.75 |
24:43 |
1:55 |
7:41 |
179 170-189 |
1376 |
175 162-188 |
21/10 |
3.00 |
26:59 |
2:16 +9
|
9:04 |
182 178-190 |
1650 |
178 162-188 |
17/8 |
3.25 |
29:05 |
2:07 |
8:26 |
178 175-182 |
1502 |
176 162-186 |
14/7 |
3.50 |
31:01 |
1:56 |
7:45 |
175 168-179 |
1356 |
175 162-186 |
9/6 |
3.75 |
32:47 |
1:46 |
7:02 |
167 160-174 |
1175 |
178 166-186 |
3/4 |
4.00 |
39:30 |
6:43 +1:19
|
26:51 |
140 109-171 |
3760 |
180 164-196 |
10/6 |
4.25 |
41:18 |
1:48 |
7:13 |
161 152-165 |
1161 |
180 170-194 |
7/14 |
4.50 |
43:14 |
1:56 |
7:44 |
162 155-168 |
1253 |
182 164-210 |
6/14 |
4.75 |
45:10 |
1:56 |
7:44 |
167 159-174 |
1290 |
181 164-210 |
7/14 |
5.00 |
49:33 |
4:23 +2:31
|
17:34 |
155 116-176 |
2722 |
177 160-214 |
9/21 |
5.25 |
51:23 |
1:50 |
7:19 |
165 163-169 |
1208 |
180 164-212 |
7/14 |
5.50 |
53:10 |
1:47 |
7:07 |
163 158-169 |
1159 |
180 164-204 |
6/9 |
5.75 |
55:02 |
1:53 |
7:30 |
166 158-170 |
1246 |
176 164-200 |
10/15 |
6.00 |
56:56 |
1:54 |
7:34 |
161 153-166 |
1219 |
177 160-204 |
8/18 |
6.25 |
1:01:05 |
4:09 |
16:34 |
154 127-176 |
2552 |
171 86-186 |
1/5 |
6.50 |
1:03:04 |
1:59 |
7:57 |
175 171-181 |
1391 |
179 168-184 |
10/8 |
6.75 |
1:04:55 |
1:51 |
7:24 |
176 169-182 |
1303 |
176 168-186 |
2/21 |
7.00 |
1:06:43 |
1:49 |
7:15 |
174 169-184 |
1261 |
178 170-184 |
3/16 |
7.25 |
1:08:34 |
1:50 |
7:20 |
182 171-187 |
1336 |
172 164-180 |
1/20 |
7.48 |
1:10:13 |
1:39 |
7:19 |
175 166-186 |
1280 |
181 174-186 |
12/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.5 |
178 |
7.5 |
58:59 |
8:52 |
Walk |
0.4 |
92 |
0 |
19 |
33:55 |
Still |
4.7 |
- |
- |
3:39 |
- |
Pause |
9.4 |
- |
- |
7:16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:42 |
49.22% |
More |
800m |
3:28 |
6:59 |
55.38% |
More |
1km |
4:24 |
7:04 |
57.00% |
More |
Mile |
7:18 |
7:18 |
58.30% |
More |
5k |
27:20 |
8:48 |
53.04% |
More |
5 miles |
47:31 |
9:30 |
49.65% |
More |
10k |
59:55 |
9:39 |
49.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
68.52 |
5km |
22:55 |
7:23 |
63.24 |
5M |
39:36 |
7:55 |
59.58 |
10km |
50:51 |
8:11 |
57.94 |
10M |
1:27:55 |
8:48 |
55.38 |
Half |
1:59:56 |
9:09 |
53.30 |
20M |
3:15:07 |
9:45 |
51.91 |
Mara |
4:26:12 |
10:10 |
50.74 |
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