- warm
-
Time
54:15
-
Miles
8.17
-
Min/mi
6:38
-
Pacing
91%
-
WAVA
71.35
-
Stride(cm)
132
-
Cals
758
-
Cadence
184
-
BPM
141
-
%MHR
80.5
-
B/mi
935
-
Asc(m)
111
-
Hillscore
3
-
Surface
Road
Notes & Comments
Progressive/Tempo/Marathon Pace Run
Ran progressively for first 4 miles, then tried to hold under 6.20 pace with 1 final mile at rough MP (6.30ish).
Started very tired and took a while to get in to the run. Felt harder work than HR suggests, which I am thinking is good that I just need more practice to get used to working hard, but my body can actually do it.
Split Summary
===
1) 1m - 7:24(7:24/m) 124/137bpm [917b/mi] 86cal 8.11/9.27mph
2) 1m - 6:33(6:33/m) 141/148bpm [924b/mi] 98cal 9.15/9.91mph
3) 1m - 6:26(6:26/m) 142/150bpm [914b/mi] 94cal 9.33/10.54mph
4) 1m - 6:16(6:16/m) 145/150bpm [908b/mi] 94cal 9.58/10.44mph
5) 1m - 6:18(6:18/m) 146/152bpm [921b/mi] 94cal 9.52/10.67mph
6) 1m - 6:14(6:14/m) 148/154bpm [923b/mi] 93cal 9.62/10.83mph
7) 1m - 6:32(6:32/m) 152/157bpm [994b/mi] 100cal 9.18/10.94mph
8) 1m - 7:18(7:18/m) 142/155bpm [1037b/mi] 91cal 8.22/9.35mph
9) 0.17m - 1:13(7:03/m) 129/136bpm [910b/mi] 8cal 8.5/8.5mph
7:24 6:33 6:26 6:16 6:18 6:14 6:32 7:18 1:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:21 |
120 93-130 |
883 |
177 176-182 |
7/7 |
0.50 |
3:41 |
1:51 |
7:25 |
121 107-128 |
896 |
177 176-178 |
6/8 |
0.75 |
5:41 |
2:00 |
7:58 |
125 124-127 |
997 |
179 174-184 |
4/7 |
1.00 |
7:24 |
1:43 |
6:50 |
126 110-137 |
861 |
182 178-188 |
2/9 |
1.25 |
8:56 |
1:32 |
6:08 |
138 135-140 |
846 |
184 182-188 |
4/7 |
1.50 |
10:37 |
1:42 |
6:47 |
143 137-147 |
969 |
184 180-192 |
4/11 |
1.75 |
12:23 |
1:46 |
7:03 |
146 142-148 |
1030 |
182 180-184 |
14/1 |
2.00 |
13:56 |
1:33 |
6:14 |
138 133-142 |
860 |
183 182-186 |
7/8 |
2.25 |
15:34 |
1:37 |
6:28 |
137 112-146 |
886 |
184 182-186 |
4/12 |
2.50 |
17:09 |
1:36 |
6:23 |
142 141-145 |
907 |
185 182-188 |
6/8 |
2.75 |
18:45 |
1:36 |
6:23 |
137 114-148 |
873 |
185 182-192 |
7/7 |
3.00 |
20:22 |
1:37 |
6:30 |
148 145-150 |
962 |
186 184-190 |
3/3 |
3.25 |
21:57 |
1:35 |
6:19 |
148 145-150 |
935 |
187 184-194 |
10/4 |
3.50 |
23:32 |
1:34 |
6:18 |
146 142-148 |
919 |
185 182-188 |
6/8 |
3.75 |
25:08 |
1:36 |
6:25 |
143 141-145 |
918 |
185 182-190 |
3/8 |
4.00 |
26:39 |
1:31 |
6:04 |
142 124-149 |
861 |
185 182-196 |
4/3 |
4.25 |
28:13 |
1:34 |
6:15 |
147 144-149 |
920 |
186 184-192 |
5/6 |
4.50 |
29:48 |
1:35 |
6:20 |
145 144-146 |
918 |
187 182-194 |
4/7 |
4.75 |
31:20 |
1:32 |
6:10 |
148 146-150 |
913 |
185 182-192 |
5/8 |
5.00 |
32:57 |
1:37 |
6:28 |
143 120-152 |
924 |
188 184-198 |
6/3 |
5.25 |
34:33 |
1:36 |
6:24 |
148 146-151 |
947 |
186 180-204 |
6/9 |
5.50 |
36:03 |
1:30 |
6:00 |
147 145-149 |
882 |
186 182-198 |
1/12 |
5.75 |
37:39 |
1:36 |
6:23 |
143 120-152 |
913 |
186 184-190 |
3/7 |
6.00 |
39:11 |
1:32 |
6:09 |
152 150-154 |
934 |
187 182-200 |
8/4 |
6.25 |
40:49 |
1:39 |
6:34 |
152 150-154 |
998 |
186 184-192 |
7/4 |
6.50 |
42:28 |
1:38 |
6:32 |
149 148-151 |
974 |
186 182-190 |
6/2 |
6.75 |
44:07 |
1:39 |
6:36 |
152 151-154 |
1003 |
187 184-190 |
10/1 |
7.00 |
45:43 |
1:36 |
6:25 |
154 152-157 |
989 |
186 180-192 |
11/5 |
7.25 |
47:32 |
1:49 |
7:16 |
144 121-154 |
1045 |
181 174-184 |
8/2 |
7.50 |
49:22 |
1:51 |
7:23 |
142 139-146 |
1048 |
180 176-184 |
9/5 |
7.75 |
51:11 |
1:48 |
7:13 |
139 137-142 |
1003 |
179 176-182 |
6/5 |
8.00 |
53:01 |
1:51 |
7:22 |
139 136-142 |
1024 |
178 176-180 |
6/4 |
8.17 |
54:15 |
1:14 |
7:12 |
127 118-135 |
915 |
175 172-178 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
183 |
8.2 |
54:15 |
6:38 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:51 |
55.65% |
More |
800m |
3:02 |
6:06 |
62.31% |
More |
1km |
3:48 |
6:07 |
64.71% |
More |
Mile |
6:10 |
6:10 |
68.02% |
More |
5k |
19:28 |
6:16 |
73.29% |
More |
5 miles |
31:42 |
6:20 |
73.21% |
More |
10k |
39:45 |
6:24 |
72.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:59 |
5:59 |
70.10 |
5km |
19:39 |
6:19 |
72.61 |
5M |
32:24 |
6:29 |
71.64 |
10km |
40:42 |
6:33 |
71.19 |
10M |
1:07:05 |
6:43 |
71.36 |
Half |
1:29:04 |
6:48 |
70.55 |
20M |
2:18:53 |
6:57 |
71.69 |
Mara |
3:04:25 |
7:02 |
71.99 |
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