- warm
-
Time
1:22:05
-
Miles
12.02
-
Min/mi
6:50
-
Pacing
61%
-
WAVA
74.44
-
Stride(cm)
133
-
Cals
1204
-
Cadence
177
-
BPM
147
-
%MHR
89.5
-
B/mi
1003
-
Asc(m)
74
-
Hillscore
1
-
Surface
Road
Notes & Comments
West Byfleet 12 - 1 mile easy, 5 miles at MP (x2)
Split Summary
===
1) 1m - 7:14(7:14/m) 142/152bpm [1028b/mi] 109cal 8.29/10.04mph
2) 1m - 6:40(6:40/m) 146/151bpm [974b/mi] 104cal 8.99/9.83mph
3) 1m - 6:54(6:54/m) 151/162bpm [1042b/mi] 110cal 8.7/9.33mph
4) 1m - 6:46(6:46/m) 142/152bpm [962b/mi] 95cal 8.86/9.46mph
5) 1m - 6:44(6:44/m) 140/146bpm [943b/mi] 89cal 8.91/9.62mph
6) 1m - 6:50(6:50/m) 146/155bpm [998b/mi] 99cal 8.78/10.12mph
7) 1m - 7:25(7:25/m) 150/160bpm [1112b/mi] 114cal 8.1/9.54mph
8) 1m - 6:55(6:55/m) 151/162bpm [1046b/mi] 103cal 8.67/9.43mph
9) 1m - 6:45(6:45/m) 142/150bpm [959b/mi] 79cal 8.88/9.91mph
10) 1m - 6:35(6:35/m) 148/156bpm [975b/mi] 93cal 9.11/10.31mph
11) 1m - 6:34(6:34/m) 154/164bpm [1011b/mi] 103cal 9.14/10.02mph
12) 1m - 6:37(6:37/m) 156/162bpm [1031b/mi] 105cal 9.08/10.14mph
13) 0.02m - 5(5:17/m) 161/162bpm [852b/mi] 1cal 11.34/9.46mph
7:14 6:40 6:54 6:46 6:44 6:50 7:25 6:55 6:45 6:35 6:34 6:37 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:53 |
3:53 |
7:46 |
140 97-152 |
1086 |
176 172-180 |
15/7 |
1.00 |
7:13 |
3:20 |
6:41 |
140 130-147 |
935 |
176 168-182 |
6/13 |
1.50 |
10:31 |
3:18 |
6:36 |
145 133-150 |
957 |
178 176-180 |
9/7 |
2.00 |
13:54 |
3:23 |
6:45 |
146 142-151 |
986 |
178 176-180 |
10/10 |
2.50 |
17:29 |
3:36 +6
|
7:11 |
152 142-161 |
1092 |
175 110-180 |
11/7 |
3.00 |
20:54 |
3:25 |
6:49 |
150 139-157 |
1023 |
178 174-184 |
8/9 |
3.50 |
24:15 |
3:21 +4
|
6:43 |
139 133-149 |
933 |
177 166-180 |
8/6 |
4.00 |
27:44 |
3:29 |
6:58 |
144 134-152 |
1002 |
177 174-180 |
7/8 |
4.50 |
31:10 |
3:26 |
6:53 |
139 135-143 |
956 |
177 174-182 |
10/8 |
5.00 |
34:28 |
3:18 |
6:36 |
140 133-146 |
923 |
177 174-182 |
7/8 |
5.50 |
37:59 |
3:31 |
7:01 |
148 136-154 |
1039 |
177 172-184 |
9/8 |
6.00 |
41:18 |
3:19 |
6:38 |
143 138-148 |
950 |
176 170-182 |
4/11 |
6.50 |
45:06 |
3:48 |
7:36 |
150 140-158 |
1139 |
168 106-176 |
4/10 |
7.00 |
48:43 |
3:37 |
7:14 |
150 147-160 |
1086 |
174 170-176 |
5/8 |
7.50 |
52:07 |
3:24 |
6:48 |
156 148-162 |
1061 |
177 172-180 |
8/5 |
8.00 |
56:26 |
4:20 +48
|
8:39 |
146 132-156 |
1263 |
179 172-188 |
11/6 |
8.50 |
59:58 |
3:32 +4
|
7:03 |
141 131-148 |
994 |
177 168-184 |
9/3 |
9.00 |
1:04:09 |
4:11 +53
|
8:22 |
143 130-150 |
1195 |
179 166-184 |
7/10 |
9.50 |
1:09:31 |
5:22 +2:06
|
10:44 |
145 120-153 |
1557 |
180 176-214 |
10/4 |
10.00 |
1:12:51 |
3:20 |
6:40 |
152 147-155 |
1013 |
179 176-184 |
6/9 |
10.50 |
1:16:06 |
3:15 |
6:30 |
151 143-160 |
982 |
178 176-182 |
8/10 |
11.00 |
1:19:57 |
3:52 +33
|
7:43 |
157 148-164 |
1212 |
180 174-186 |
11/9 |
11.50 |
1:23:14 |
3:16 |
6:33 |
155 151-159 |
1014 |
180 176-186 |
7/9 |
12.00 |
1:26:34 |
3:20 |
6:40 |
157 153-162 |
1048 |
177 174-180 |
7/10 |
12.01 |
1:26:39 |
5 |
5:40 |
160 160-160 |
907 |
180 180-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
177 |
12 |
1:22:01 |
7:01 |
Walk |
2.7 |
109 |
0 |
2:24 |
2:13:44 |
Pause |
2.5 |
- |
- |
2:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:03 |
55.94% |
More |
800m |
3:08 |
6:18 |
63.44% |
More |
1km |
3:58 |
6:23 |
65.28% |
More |
Mile |
6:29 |
6:29 |
67.85% |
More |
5k |
20:55 |
6:44 |
71.56% |
More |
5 miles |
33:56 |
6:47 |
71.88% |
More |
10k |
42:34 |
6:51 |
71.60% |
More |
10 miles |
1:12:11 |
7:13 |
69.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
76.68 |
5km |
19:18 |
6:13 |
77.55 |
5M |
32:07 |
6:25 |
75.96 |
10km |
40:31 |
6:31 |
75.23 |
10M |
1:07:25 |
6:45 |
74.78 |
Half |
1:30:00 |
6:52 |
73.57 |
20M |
2:21:32 |
7:05 |
74.13 |
Mara |
3:08:57 |
7:13 |
74.04 |
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