Tue 4th May 2021 at 1:00pm by Mr AL
Run > General
-
Time
1:08:20
-
Miles
7.00
-
Min/mi
9:46
-
Pacing
81%
-
WAVA
52.00
-
Stride(cm)
97
-
Cals
894
-
Cadence
171
-
Asc(m)
267
-
Hillscore
12
-
Surface
Road
Notes & Comments
1 comments
With E. Warm-up / Cool-down 10 minutes with 4 x 10 minute 'Zone 3' efforts in between.
Split Summary
===
1) 1m - 10:35(10:35/m) 130cal 5.67/31.58mph
2) 1m - 8:37(8:37/m) 129cal 6.96/7.51mph
3) 1m - 9:37(9:37/m) 128cal 6.24/8.87mph
4) 1m - 10:09(10:09/m) 125cal 5.91/7.03mph
5) 1m - 9:35(9:35/m) 126cal 6.26/7.43mph
6) 1m - 8:28(8:28/m) 129cal 7.08/8.79mph
7) 1m - 11:15(11:15/m) 127cal 5.33/7.31mph
8) 0m - 2(10:21/m) 5.79/3.86mph
10:35 8:37 9:37 10:09 9:35 8:28 11:15 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:57 |
2:57 |
11:47 |
165 158-170 |
8/8 |
0.50 |
5:47 |
2:50 |
11:20 |
171 164-178 |
16/14 |
0.75 |
8:14 |
2:28 |
9:51 |
173 170-176 |
20/7 |
1.00 |
10:35 |
2:20 |
9:21 |
173 170-178 |
23/8 |
1.25 |
12:47 |
2:12 |
8:50 |
176 174-178 |
9/19 |
1.50 |
14:56 |
2:09 |
8:34 |
176 174-180 |
5/16 |
1.75 |
16:59 |
2:03 |
8:14 |
178 176-180 |
11/11 |
2.00 |
19:12 |
2:13 |
8:52 |
178 176-180 |
12/10 |
2.25 |
22:07 |
2:55 |
11:41 |
153 120-178 |
17/6 |
2.50 |
24:27 |
2:20 |
9:19 |
173 166-178 |
11/16 |
2.75 |
26:37 |
2:10 |
8:39 |
177 174-178 |
13/15 |
3.00 |
28:49 |
2:13 |
8:50 |
177 170-180 |
12/8 |
3.25 |
31:15 |
2:25 |
9:42 |
176 172-178 |
14/3 |
3.50 |
34:09 |
2:54 |
11:36 |
150 118-180 |
8/9 |
3.75 |
36:59 |
2:50 +11
|
11:22 |
161 118-180 |
10/4 |
4.00 |
39:10 |
2:11 |
8:43 |
180 174-184 |
4/13 |
4.25 |
41:15 |
2:04 |
8:18 |
182 180-184 |
14/11 |
4.50 |
43:24 |
2:09 |
8:36 |
182 180-184 |
16/11 |
4.75 |
45:35 |
2:11 |
8:45 |
182 178-184 |
6/18 |
5.00 |
48:56 |
3:21 +11
|
13:25 |
147 120-184 |
12/5 |
5.25 |
51:07 |
2:11 |
8:42 |
174 164-182 |
17/14 |
5.50 |
53:16 |
2:09 |
8:36 |
183 180-186 |
12/14 |
5.75 |
55:19 |
2:04 |
8:15 |
183 180-186 |
4/9 |
6.00 |
57:25 |
2:05 |
8:21 |
183 180-186 |
5/18 |
6.25 |
59:45 |
2:20 |
9:21 |
178 120-184 |
9/4 |
6.50 |
1:02:56 |
3:11 |
12:43 |
149 120-176 |
6/8 |
6.75 |
1:05:37 |
2:42 |
10:47 |
174 170-176 |
14/11 |
7.00 |
1:08:40 |
3:03 |
12:12 |
153 116-176 |
8/8 |
7.00 |
1:08:43 |
3 |
11:36 |
164 164-164 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
23 7.0% |
12:37
|
15 10.5% |
8:41
|
14 4.7% |
8:40
|
14 6.3% |
11:28
|
13 3.5% |
10:01
|
12 7.8% |
8:51
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.9 |
176 |
6.6 |
1:01:05 |
9:23 |
Walk |
10.5 |
121 |
0.5 |
7:16 |
16:09 |
Pause |
0.5 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
42.60% |
More |
800m |
4:06 |
8:15 |
49.70% |
More |
1km |
5:09 |
8:17 |
51.62% |
More |
Mile |
8:20 |
8:20 |
54.03% |
More |
5k |
29:11 |
9:24 |
52.56% |
More |
5 miles |
46:46 |
9:21 |
53.53% |
More |
10k |
59:12 |
9:32 |
52.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:41 |
8:41 |
51.88 |
5km |
28:53 |
9:18 |
53.12 |
5M |
47:50 |
9:34 |
52.34 |
10km |
1:00:14 |
9:42 |
51.96 |
10M |
1:39:44 |
9:58 |
51.93 |
Half |
2:12:47 |
10:08 |
51.24 |
20M |
3:27:56 |
10:24 |
51.85 |
Mara |
4:36:50 |
10:34 |
51.93 |
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