- v warm
-
Time
57:30
-
Miles
8.07
-
Min/mi
7:08
-
Pacing
93%
-
WAVA
66.45
-
Stride(cm)
127
-
Cals
727
-
Cadence
178
-
BPM
133
-
%MHR
76.2
-
B/mi
951
-
Asc(m)
122
-
Hillscore
4
-
Surface
Road
Notes & Comments
Easy(ish) Effort Run
Mainly easy effort but allowed it to rise a little to keep a consistent stride pattern to help my calf. Calf felt fine throughout but just not 100% confident with it at the moment.
Was warm which also raised HR a little more than normal.
Split Summary
===
1) 1m - 6:57(6:57/m) 128/135bpm [890b/mi] 88cal 8.63/9.85mph
2) 1m - 7:00(7:00/m) 136/144bpm [951b/mi] 98cal 8.58/9.29mph
3) 1m - 7:04(7:04/m) 133/140bpm [940b/mi] 94cal 8.49/9.18mph
4) 1m - 7:01(7:01/m) 135/140bpm [947b/mi] 92cal 8.55/9.71mph
5) 1m - 7:04(7:04/m) 134/144bpm [946b/mi] 90cal 8.5/9.5mph
6) 1m - 7:05(7:05/m) 135/144bpm [957b/mi] 87cal 8.46/9.35mph
7) 1m - 7:21(7:21/m) 140/148bpm [1028b/mi] 97cal 8.17/8.77mph
8) 1m - 7:26(7:26/m) 132/138bpm [982b/mi] 76cal 8.07/8.7mph
9) 0.07m - 32(7:22/m) 132/135bpm [971b/mi] 5cal 8.15/7.87mph
6:57 7:00 7:04 7:01 7:04 7:05 7:21 7:26 32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:39 |
1:39 |
6:35 |
121 89-132 |
798 |
178 176-190 |
4/7 |
0.50 |
3:28 |
1:49 |
7:16 |
123 99-131 |
894 |
178 174-182 |
4/8 |
0.75 |
5:13 |
1:45 |
7:01 |
131 128-133 |
918 |
177 176-180 |
4/7 |
1.00 |
6:57 |
1:44 |
6:55 |
131 127-134 |
906 |
179 176-182 |
3/8 |
1.25 |
8:38 |
1:41 |
6:46 |
132 129-134 |
893 |
178 174-188 |
3/11 |
1.50 |
10:31 |
1:53 |
7:31 |
133 109-144 |
999 |
179 176-192 |
2/6 |
1.75 |
12:15 |
1:45 |
6:58 |
143 141-144 |
997 |
178 176-184 |
12/1 |
2.00 |
13:57 |
1:41 |
6:45 |
134 129-140 |
905 |
176 174-178 |
9/7 |
2.25 |
15:42 |
1:45 |
7:02 |
133 127-136 |
935 |
177 174-184 |
3/14 |
2.50 |
17:25 |
1:43 |
6:50 |
131 128-136 |
896 |
177 174-180 |
7/9 |
2.75 |
19:10 |
1:45 |
7:00 |
131 114-138 |
917 |
179 176-186 |
5/6 |
3.00 |
21:01 |
1:51 |
7:25 |
137 133-139 |
1015 |
179 176-184 |
4/5 |
3.25 |
22:47 |
1:46 |
7:05 |
137 133-139 |
970 |
179 176-188 |
10/4 |
3.50 |
24:32 |
1:45 |
7:00 |
133 131-135 |
931 |
179 176-184 |
3/6 |
3.75 |
26:20 |
1:47 |
7:10 |
130 112-138 |
931 |
179 178-184 |
3/8 |
4.00 |
28:01 |
1:42 |
6:47 |
137 135-139 |
930 |
180 176-196 |
7/4 |
4.25 |
29:51 |
1:49 |
7:17 |
135 132-136 |
984 |
179 176-188 |
5/6 |
4.50 |
31:32 |
1:42 |
6:47 |
133 131-136 |
901 |
179 176-192 |
5/9 |
4.75 |
33:16 |
1:44 |
6:54 |
136 132-140 |
939 |
178 176-180 |
5/6 |
5.00 |
35:06 |
1:50 |
7:19 |
132 112-144 |
966 |
178 174-188 |
7/7 |
5.25 |
36:45 |
1:39 |
6:36 |
135 128-144 |
891 |
176 172-188 |
2/15 |
5.50 |
38:32 |
1:48 |
7:11 |
134 127-141 |
963 |
178 174-186 |
7/7 |
5.75 |
40:29 |
1:56 +5
|
7:44 |
135 131-138 |
1045 |
177 166-184 |
7/5 |
6.00 |
42:15 |
1:47 |
7:08 |
135 133-137 |
962 |
178 176-182 |
9/6 |
6.25 |
44:04 |
1:49 |
7:15 |
139 136-143 |
1007 |
179 176-184 |
8/3 |
6.50 |
45:55 |
1:51 |
7:25 |
141 126-148 |
1046 |
178 176-182 |
13/2 |
6.75 |
47:48 |
1:52 |
7:30 |
142 138-148 |
1065 |
178 172-182 |
8/4 |
7.00 |
49:36 |
1:48 |
7:14 |
137 128-142 |
990 |
178 172-190 |
5/7 |
7.25 |
51:27 |
1:51 |
7:24 |
134 128-138 |
993 |
177 174-188 |
9/4 |
7.50 |
53:20 |
1:53 |
7:31 |
131 114-136 |
985 |
176 174-178 |
8/4 |
7.75 |
55:10 |
1:50 |
7:19 |
134 131-137 |
981 |
176 174-178 |
8/8 |
8.00 |
57:02 |
1:52 |
7:29 |
127 125-131 |
950 |
176 172-186 |
4/11 |
8.07 |
57:34 |
32 |
7:22 |
132 129-134 |
973 |
174 172-178 |
3/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
50.32% |
More |
800m |
3:22 |
6:47 |
56.00% |
More |
1km |
4:14 |
6:49 |
58.07% |
More |
Mile |
6:53 |
6:53 |
60.99% |
More |
5k |
21:43 |
6:59 |
65.71% |
More |
5 miles |
35:03 |
7:01 |
66.24% |
More |
10k |
43:48 |
7:03 |
66.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:25 |
6:25 |
65.37 |
5km |
21:06 |
6:47 |
67.62 |
5M |
34:47 |
6:57 |
66.73 |
10km |
43:42 |
7:02 |
66.31 |
10M |
1:12:01 |
7:12 |
66.47 |
Half |
1:35:38 |
7:18 |
65.70 |
20M |
2:29:07 |
7:27 |
66.77 |
Mara |
3:18:00 |
7:33 |
67.05 |
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