-
Time
46:59
-
Miles
6.43
-
Min/mi
7:18
-
Pacing
76%
-
WAVA
63.97
-
Stride(cm)
124
-
Cals
635
-
Cadence
177
-
BPM
136
-
%MHR
77.9
-
B/mi
996
-
Asc(m)
129
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Club Run - Lock keepers (reverse)
Sub-8 group. Building pace and effort as it went but a great last easier mile back off the fields.
Second run of the day after hard hilly fartleks this morning.
Split Summary
===
1) 1m - 7:47(7:47/m) 121/132bpm [943b/mi] 89cal 7.7/8.7mph
2) 1m - 7:55(7:55/m) 133/142bpm [1053b/mi] 106cal 7.58/8.72mph
3) 1m - 7:09(7:09/m) 142/148bpm [1016b/mi] 106cal 8.38/8.93mph
4) 1m - 7:20(7:20/m) 143/150bpm [1049b/mi] 106cal 8.18/10.16mph
5) 1m - 7:20(7:20/m) 142/153bpm [1041b/mi] 100cal 8.18/9.6mph
6) 1m - 6:49(6:49/m) 142/156bpm [967b/mi] 90cal 8.81/9.48mph
7) 0.42m - 2:35(6:09/m) 146/149bpm [897b/mi] 37cal 9.76/10.33mph
8) 0.01m - 4(6:26/m) 144/145bpm [926b/mi] 1cal 9.33/10mph
7:47 7:55 7:09 7:20 7:20 6:49 2:35 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:16 |
2:16 +8
|
9:04 |
113 82-128 |
1024 |
168 114-174 |
6/5 |
0.50 |
4:11 |
1:55 |
7:40 |
123 107-130 |
943 |
173 170-180 |
6/4 |
0.75 |
6:04 |
1:53 |
7:32 |
125 117-132 |
941 |
174 168-184 |
8/10 |
1.00 |
7:55 |
1:52 |
7:26 |
120 100-130 |
892 |
174 168-188 |
3/12 |
1.25 |
9:49 |
1:53 |
7:34 |
137 129-141 |
1036 |
176 172-180 |
7/1 |
1.50 |
11:51 |
2:02 |
8:07 |
131 121-139 |
1064 |
174 160-198 |
10/4 |
1.75 |
14:15 |
2:25 +17
|
9:39 |
126 120-134 |
1216 |
175 134-206 |
5/15 |
2.00 |
16:08 |
1:53 |
7:31 |
137 134-142 |
1030 |
179 172-194 |
5/10 |
2.25 |
17:54 |
1:46 |
7:03 |
140 139-141 |
986 |
180 176-202 |
11/7 |
2.50 |
19:45 |
1:51 |
7:25 |
142 140-144 |
1053 |
177 168-184 |
10/7 |
2.75 |
21:33 |
1:48 |
7:12 |
143 141-147 |
1029 |
180 172-192 |
8/5 |
3.00 |
23:17 |
1:44 |
6:55 |
141 131-145 |
976 |
180 176-184 |
6/6 |
3.25 |
25:04 |
1:47 |
7:07 |
143 140-145 |
1018 |
178 174-184 |
8/3 |
3.50 |
27:37 |
2:33 +45
|
10:13 |
138 127-146 |
1410 |
172 108-186 |
11/5 |
3.75 |
29:34 |
1:57 |
7:48 |
145 137-150 |
1131 |
179 176-184 |
11/7 |
4.00 |
31:21 |
1:47 |
7:08 |
144 142-146 |
1027 |
179 174-188 |
13/7 |
4.25 |
33:10 |
1:49 |
7:16 |
135 113-144 |
980 |
179 174-190 |
5/13 |
4.50 |
35:07 |
1:58 |
7:51 |
150 145-152 |
1177 |
179 174-182 |
12/3 |
4.75 |
37:28 |
2:20 +37
|
9:21 |
135 126-150 |
1263 |
179 172-194 |
8/6 |
5.00 |
39:17 |
1:49 |
7:15 |
146 143-149 |
1059 |
181 176-198 |
8/7 |
5.25 |
41:00 |
1:43 |
6:53 |
139 120-147 |
957 |
182 174-190 |
3/16 |
5.50 |
42:45 |
1:45 |
7:01 |
153 149-156 |
1073 |
182 180-186 |
11/1 |
5.75 |
45:01 |
2:16 +37
|
9:05 |
135 126-150 |
1227 |
178 168-190 |
5/9 |
6.00 |
46:44 |
1:42 |
6:49 |
140 127-143 |
955 |
180 176-184 |
2/7 |
6.25 |
48:17 |
1:33 |
6:12 |
145 133-149 |
898 |
181 174-198 |
3/10 |
6.43 |
49:22 |
1:05 |
6:05 |
146 144-147 |
888 |
182 168-192 |
2/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
177 |
6.4 |
47:50 |
7:27 |
Walk |
3.1 |
120 |
0 |
1:32 |
1:39:53 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:48 |
56.12% |
More |
800m |
3:08 |
6:18 |
60.31% |
More |
1km |
3:57 |
6:21 |
62.46% |
More |
Mile |
7:06 |
7:06 |
59.07% |
More |
5k |
23:11 |
7:28 |
61.54% |
More |
5 miles |
38:16 |
7:39 |
60.67% |
More |
10k |
47:25 |
7:38 |
61.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:39 |
6:39 |
63.07 |
5km |
21:53 |
7:03 |
65.20 |
5M |
36:05 |
7:13 |
64.33 |
10km |
45:20 |
7:18 |
63.92 |
10M |
1:14:42 |
7:28 |
64.09 |
Half |
1:39:11 |
7:34 |
63.35 |
20M |
2:34:40 |
7:44 |
64.37 |
Mara |
3:25:22 |
7:50 |
64.65 |
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