- warm
-
Time
57:43
-
Miles
8.02
-
Min/mi
7:12
-
Pacing
0%
-
WAVA
65.77
-
Stride(cm)
128
-
Cals
790
-
Cadence
175
-
BPM
141
-
%MHR
80.3
-
B/mi
1012
-
Asc(m)
127
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Club Run - Rosebank Route
Sub-8 group (🤣🤣). Double day run 2.
Overgrown fields, thistles, nettles, crops, a little fall but good fun!
Hard work in places, fast after a harder session this morning but was easier to keep up than last week.
Split Summary
===
1) 1m - 8:06(8:06/m) 124/133bpm [1004b/mi] 97cal 7.41/9.41mph
2) 1m - 7:14(7:14/m) 135/144bpm [977b/mi] 99cal 8.29/9.58mph
3) 1m - 6:59(6:59/m) 144/151bpm [1005b/mi] 104cal 8.59/9.75mph
4) 1m - 6:54(6:54/m) 149/156bpm [1028b/mi] 105cal 8.69/10.02mph
5) 1m - 6:45(6:45/m) 148/156bpm [999b/mi] 99cal 8.89/10.35mph
6) 1m - 7:37(7:37/m) 143/150bpm [1088b/mi] 103cal 7.88/9.79mph
7) 1m - 6:57(6:57/m) 148/160bpm [1028b/mi] 96cal 8.64/10.1mph
8) 0.47m - 3:02(6:29/m) 150/161bpm [973b/mi] 42cal 9.25/10.52mph
9) 0.55m - 4:10(7:34/m) 137/142bpm [1037b/mi] 45cal 7.93/8.1mph
8:06 7:14 6:59 6:54 6:45 7:37 6:57 3:02 4:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:11 |
109 84-124 |
892 |
167 156-194 |
4/8 |
0.50 |
3:55 |
1:52 |
7:28 |
126 109-133 |
942 |
174 168-188 |
8/2 |
0.75 |
5:40 |
1:45 |
6:59 |
127 125-130 |
888 |
173 172-182 |
3/9 |
1.00 |
8:09 |
2:29 +4
|
9:56 |
126 110-133 |
1251 |
172 134-186 |
8/5 |
1.25 |
10:02 |
1:53 +5
|
7:32 |
128 119-136 |
964 |
173 140-194 |
2/10 |
1.50 |
12:15 |
2:13 +27
|
8:53 |
134 127-140 |
1191 |
174 162-186 |
4/7 |
1.75 |
14:02 |
1:47 |
7:07 |
139 134-144 |
990 |
175 154-186 |
5/6 |
2.00 |
15:56 |
1:54 |
7:36 |
141 139-144 |
1073 |
177 150-202 |
8/7 |
2.25 |
17:51 |
1:55 |
7:41 |
142 138-149 |
1092 |
176 170-212 |
7/4 |
2.50 |
19:39 |
1:48 |
7:13 |
145 123-151 |
1047 |
177 174-182 |
10/3 |
2.75 |
21:30 |
1:50 +10
|
7:21 |
144 141-149 |
1058 |
175 166-180 |
7/5 |
3.00 |
23:04 |
1:34 |
6:18 |
144 141-146 |
907 |
176 172-180 |
6/10 |
3.25 |
25:09 |
2:05 +28
|
8:20 |
143 137-151 |
1191 |
179 162-186 |
4/9 |
3.50 |
27:35 |
2:26 +46
|
9:45 |
151 134-156 |
1471 |
179 168-186 |
6/6 |
3.75 |
29:17 |
1:41 |
6:46 |
147 136-152 |
994 |
179 174-192 |
10/4 |
4.00 |
31:12 |
1:55 |
7:40 |
154 149-156 |
1180 |
176 168-190 |
7/3 |
4.25 |
34:09 |
2:57 +1:05
|
11:50 |
147 121-155 |
1739 |
172 136-182 |
11/0 |
4.50 |
35:50 |
1:41 |
6:45 |
144 126-153 |
972 |
176 170-180 |
8/4 |
4.75 |
37:27 |
1:37 |
6:29 |
151 149-153 |
978 |
178 176-182 |
7/9 |
5.00 |
39:02 |
1:35 |
6:18 |
150 148-151 |
946 |
178 174-182 |
5/10 |
5.25 |
41:06 |
2:04 +29
|
8:17 |
138 119-150 |
1143 |
178 138-182 |
4/12 |
5.50 |
42:55 |
1:48 |
7:13 |
145 142-149 |
1046 |
176 160-182 |
3/9 |
5.75 |
45:20 |
2:25 +24
|
9:41 |
142 132-148 |
1376 |
172 148-180 |
3/8 |
6.00 |
47:32 |
2:12 |
8:48 |
145 141-149 |
1276 |
169 150-180 |
5/8 |
6.25 |
51:08 |
3:36 +1:36
|
14:25 |
136 114-148 |
1961 |
168 122-176 |
4/3 |
6.50 |
52:47 |
1:39 |
6:37 |
145 140-152 |
959 |
177 168-184 |
10/6 |
6.75 |
54:29 |
1:41 |
6:45 |
156 151-160 |
1053 |
181 176-188 |
14/4 |
7.00 |
56:05 |
1:37 |
6:26 |
156 155-159 |
1005 |
180 176-186 |
8/6 |
7.25 |
57:36 |
1:31 |
6:05 |
159 156-161 |
968 |
183 178-206 |
6/10 |
7.50 |
1:08:07 |
10:31 +9:00
|
42:02 |
137 109-156 |
5759 |
176 170-184 |
10/3 |
7.75 |
1:10:18 |
2:11 |
8:44 |
140 138-141 |
1222 |
175 172-188 |
14/4 |
8.00 |
1:12:10 |
1:52 |
7:30 |
135 130-138 |
1012 |
172 166-178 |
5/6 |
8.02 |
1:12:18 |
8 |
7:48 |
134 134-134 |
1045 |
166 166-166 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.0 |
175 |
8 |
1:07:58 |
8:33 |
Walk |
6.0 |
141 |
0.1 |
4:20 |
1:07:07 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:02 |
53.94% |
More |
800m |
3:07 |
6:15 |
60.71% |
More |
1km |
3:57 |
6:22 |
62.21% |
More |
Mile |
6:26 |
6:26 |
65.25% |
More |
5k |
23:44 |
7:38 |
60.12% |
More |
5 miles |
38:50 |
7:46 |
59.77% |
More |
10k |
49:05 |
7:54 |
59.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
64.69 |
5km |
21:19 |
6:52 |
66.93 |
5M |
35:09 |
7:02 |
66.04 |
10km |
44:09 |
7:06 |
65.63 |
10M |
1:12:46 |
7:17 |
65.79 |
Half |
1:36:37 |
7:23 |
65.04 |
20M |
2:30:40 |
7:32 |
66.08 |
Mara |
3:20:03 |
7:38 |
66.37 |
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