-
Time
46:28
-
Miles
6.21
-
Min/mi
7:29
-
Pacing
83%
-
WAVA
63.34
-
Stride(cm)
123
-
Cals
641
-
Cadence
175
-
BPM
164
-
%MHR
92.1
-
B/mi
1227
-
Hillscore
9
-
Surface
Road
Notes & Comments
Pushed a bit on the first half (probably HM effort level but calf started tightening and I wondered why I was putting in effort 2 days before racing so backed off).
Split Summary
===
1) 1m - 7:14(7:14/m) 142/152bpm 84cal
2) 1m - 7:10(7:10/m) 168/179bpm 100cal
3) 1m - 7:02(7:02/m) 178/181bpm 107cal
4) 1m - 7:11(7:11/m) 179/185bpm 111cal
5) 1m - 8:13(8:13/m) 170/183bpm 116cal
6) 1m - 8:02(8:02/m) 160/170bpm 103cal
7) 0.21m - 1:36(7:35/m) 160/166bpm 20cal
7:14 7:10 7:02 7:11 8:13 8:02 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 |
2:05 |
2:05 |
8:18 |
142 109-152 |
1179 |
175 170-182 |
10/6 |
0.50 |
3:48 |
1:44 +3
|
6:56 |
137 128-148 |
949 |
169 152-180 |
8/11 |
0.75 |
5:29 |
1:40 |
6:40 |
143 137-150 |
954 |
170 160-180 |
0/22 |
1.00 |
7:17 |
1:48 |
7:14 |
141 134-146 |
1019 |
174 154-180 |
1/21 |
1.25 |
8:59 |
1:42 |
6:48 |
152 144-167 |
1033 |
180 178-182 |
6/9 |
1.50 |
10:47 |
1:49 |
7:14 |
170 163-175 |
1231 |
176 170-180 |
4/1 |
1.75 |
12:35 |
1:48 |
7:12 |
172 168-177 |
1238 |
178 176-180 |
7/4 |
2.00 |
14:26 |
1:51 |
7:23 |
177 174-179 |
1307 |
177 176-180 |
7/4 |
2.25 |
16:08 |
1:42 |
6:49 |
179 179-181 |
1221 |
178 176-180 |
7/3 |
2.50 |
17:54 |
1:45 |
7:02 |
178 176-179 |
1252 |
177 176-178 |
7/2 |
2.75 |
19:39 |
1:45 |
7:01 |
178 177-179 |
1249 |
177 174-180 |
6/2 |
3.00 |
21:29 |
1:50 |
7:18 |
178 174-181 |
1300 |
176 162-180 |
6/9 |
3.25 |
23:17 |
1:48 |
7:13 |
176 174-179 |
1269 |
173 160-182 |
4/5 |
3.50 |
25:09 |
1:52 |
7:27 |
181 178-184 |
1347 |
175 168-184 |
5/7 |
3.75 |
26:58 |
1:49 |
7:16 |
181 178-185 |
1316 |
178 170-184 |
3/6 |
4.00 |
28:40 |
1:43 |
6:51 |
179 178-184 |
1227 |
179 174-182 |
4/7 |
4.25 |
30:32 |
1:51 |
7:25 |
173 167-183 |
1284 |
179 172-184 |
1/20 |
4.50 |
32:20 |
1:49 |
7:14 |
171 166-176 |
1237 |
170 164-178 |
22/0 |
4.75 |
34:43 |
2:23 |
9:30 |
170 165-175 |
1616 |
172 168-176 |
16/0 |
5.00 |
37:28 |
2:46 +36
|
11:03 |
164 148-171 |
1811 |
174 160-178 |
14/0 |
5.25 |
39:28 |
2:00 |
8:00 |
160 153-170 |
1280 |
173 168-178 |
5/7 |
5.50 |
41:27 |
1:59 |
7:56 |
160 155-168 |
1270 |
178 174-182 |
11/1 |
5.75 |
43:31 |
2:04 |
8:16 |
163 157-169 |
1347 |
174 172-176 |
7/1 |
6.00 |
45:31 |
1:59 |
7:57 |
157 149-162 |
1249 |
176 170-182 |
6/5 |
6.21 |
47:07 |
1:36 |
7:39 |
160 154-166 |
1223 |
174 166-180 |
4/13 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
174 |
6.2 |
46:28 |
7:35 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
1.4 |
- |
- |
39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:14 |
52.98% |
More |
800m |
3:20 |
6:42 |
57.68% |
More |
1km |
4:13 |
6:48 |
59.32% |
More |
Mile |
6:51 |
6:51 |
62.21% |
More |
5k |
21:55 |
7:03 |
66.15% |
More |
5 miles |
37:23 |
7:29 |
63.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
74.95 |
5km |
20:57 |
6:45 |
69.18 |
5M |
36:13 |
7:15 |
65.15 |
10km |
46:30 |
7:29 |
63.36 |
10M |
1:20:23 |
8:02 |
60.58 |
Half |
1:49:39 |
8:22 |
58.30 |
20M |
2:58:24 |
8:55 |
56.78 |
Mara |
4:03:23 |
9:17 |
55.49 |
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