Wed 7th Jul 2021 at 5:00am by Rrunner
Run > Easy
-
Time
52:47
-
Miles
6.26
-
Min/mi
8:26
-
Pacing
96%
-
WAVA
53.12
-
Stride(cm)
115
-
Cals
673
-
Cadence
165
-
BPM
143
-
%MHR
77.2
-
B/mi
1205
-
Asc(m)
61
-
Hillscore
3
-
Surface
Road
Notes & Comments
Easy/GA 10k. Legs felt heavy from yesterday.
Split Summary
===
1) 1km - 5:30(5:30/km) 129/138bpm [709b/km] 65cal
2) 1km - 5:17(5:17/km) 140/146bpm [739b/km] 68cal
3) 1km - 5:21(5:21/km) 143/148bpm [764b/km] 70cal
4) 1km - 5:14(5:14/km) 143/148bpm [748b/km] 68cal
5) 1km - 5:13(5:13/km) 144/148bpm [752b/km] 67cal
6) 1km - 5:11(5:11/km) 143/149bpm [741b/km] 65cal
7) 1km - 5:10(5:10/km) 146/150bpm [755b/km] 67cal
8) 1km - 5:18(5:18/km) 147/151bpm [778b/km] 69cal
9) 1km - 5:09(5:09/km) 147/151bpm [758b/km] 66cal
10) 1km - 5:05(5:05/km) 145/151bpm [736b/km] 64cal
11) 0.07km - 20(5:01/km) 146/146bpm [732b/km] 4cal
5:30 5:17 5:21 5:14 5:13 5:11 5:10 5:18 5:09 5:05 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:49 |
124 91-133 |
1094 |
170 166-174 |
3/2 |
0.50 |
4:26 |
2:14 |
8:56 |
132 130-138 |
1179 |
166 162-170 |
0/3 |
0.75 |
6:32 |
2:06 |
8:24 |
136 135-138 |
1143 |
167 166-168 |
2/2 |
1.00 |
8:40 |
2:07 |
8:29 |
139 137-140 |
1179 |
167 164-170 |
2/2 |
1.25 |
10:50 |
2:10 |
8:40 |
144 140-146 |
1247 |
165 164-166 |
4/0 |
1.50 |
13:00 |
2:10 |
8:41 |
143 140-148 |
1241 |
164 160-166 |
6/0 |
1.75 |
15:10 |
2:10 |
8:40 |
144 142-148 |
1247 |
165 164-166 |
4/0 |
2.00 |
17:17 |
2:07 |
8:30 |
142 142-143 |
1206 |
166 164-168 |
1/3 |
2.25 |
19:20 |
2:03 |
8:11 |
142 139-146 |
1162 |
166 164-168 |
2/3 |
2.50 |
21:28 |
2:09 |
8:34 |
146 143-148 |
1252 |
164 162-168 |
4/1 |
2.75 |
23:32 |
2:04 |
8:15 |
144 140-148 |
1188 |
164 162-166 |
2/2 |
3.00 |
25:39 |
2:07 |
8:28 |
143 140-146 |
1210 |
165 162-168 |
1/4 |
3.25 |
27:46 |
2:07 |
8:28 |
145 143-146 |
1226 |
165 162-168 |
2/2 |
3.50 |
29:50 |
2:04 |
8:15 |
142 140-146 |
1171 |
164 160-168 |
0/8 |
3.75 |
31:56 |
2:07 |
8:26 |
144 140-150 |
1215 |
165 162-166 |
4/0 |
4.00 |
34:03 |
2:07 |
8:28 |
146 142-150 |
1235 |
164 162-166 |
1/4 |
4.25 |
36:04 |
2:01 |
8:03 |
146 143-150 |
1176 |
165 164-168 |
1/1 |
4.50 |
38:10 |
2:06 |
8:23 |
145 143-147 |
1215 |
166 164-168 |
1/3 |
4.75 |
40:17 |
2:08 |
8:30 |
148 146-151 |
1258 |
164 162-166 |
5/0 |
5.00 |
42:28 |
2:11 |
8:43 |
148 146-151 |
1290 |
164 162-166 |
4/0 |
5.25 |
44:31 |
2:03 |
8:13 |
149 146-151 |
1224 |
165 162-168 |
5/0 |
5.50 |
46:38 |
2:06 |
8:26 |
146 144-147 |
1231 |
165 164-168 |
0/3 |
5.75 |
48:39 |
2:01 |
8:05 |
144 142-146 |
1165 |
165 162-170 |
0/8 |
6.00 |
50:43 |
2:04 |
8:16 |
145 138-151 |
1198 |
165 162-168 |
2/2 |
6.25 |
52:45 |
2:02 |
8:07 |
147 145-149 |
1192 |
166 164-168 |
3/1 |
6.25 |
52:47 |
2 |
8:33 |
146 146-146 |
1248 |
164 164-164 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
165 |
6.3 |
52:47 |
8:26 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
39.55% |
More |
800m |
4:01 |
8:05 |
44.91% |
More |
1km |
5:04 |
8:08 |
46.63% |
More |
Mile |
8:13 |
8:13 |
49.15% |
More |
5k |
25:52 |
8:20 |
53.08% |
More |
5 miles |
41:54 |
8:23 |
53.24% |
More |
10k |
52:24 |
8:26 |
53.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
54.84 |
5km |
24:53 |
8:01 |
55.20 |
5M |
41:28 |
8:18 |
53.80 |
10km |
52:22 |
8:26 |
53.15 |
10M |
1:27:16 |
8:44 |
52.64 |
Half |
1:56:37 |
8:54 |
51.69 |
20M |
3:03:39 |
9:11 |
52.01 |
Mara |
4:05:24 |
9:22 |
51.90 |
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