-
Time
54:58
-
Miles
8.02
-
Min/mi
6:51
-
Pacing
92%
-
WAVA
69.06
-
Stride(cm)
129
-
Cals
750
-
Cadence
182
-
BPM
138
-
%MHR
78.8
-
B/mi
945
-
Asc(m)
114
-
Hillscore
4
-
Surface
Road
Notes & Comments
Marathon Pace Run - (2m easy, 4m at 6.35-6.40, 2m easy)
Weird run this morning. Was aiming to dial in to 6.35-6.40 pace for London Marathon.
First MP mile spot on, then found myself running too fast without any change in effort (or HR looking at Strava). Tried to ease off but was just moving very efficiently and so controlled effort and let pace do it's thing. Mile 3 was back in range but mile 4 was too fast again, despite finishing it uphill.
Only 4bpm difference in average HR through the 4 MP miles and lower than I would expect is really pleasing from this run.
Legs good.
Split Summary
===
1) 1m - 7:14(7:14/m) 127/135bpm [918b/mi] 90cal 8.3/9.46mph
2) 1m - 7:06(7:06/m) 133/142bpm [944b/mi] 96cal 8.45/9.14mph
3) 1m - 6:37(6:37/m) 140/149bpm [926b/mi] 96cal 9.07/10.06mph
4) 1m - 6:27(6:27/m) 144/148bpm [929b/mi] 96cal 9.3/10.35mph
5) 1m - 6:37(6:37/m) 144/149bpm [952b/mi] 97cal 9.07/9.87mph
6) 1m - 6:28(6:28/m) 144/150bpm [931b/mi] 93cal 9.28/10.58mph
7) 1m - 7:04(7:04/m) 144/148bpm [1018b/mi] 100cal 8.49/8.97mph
8) 1m - 7:19(7:19/m) 136/144bpm [995b/mi] 81cal 8.2/8.81mph
9) 0.02m - 6(6:09/m) 130/130bpm [799b/mi] 1cal 9.76/8.39mph
7:14 7:06 6:37 6:27 6:37 6:28 7:04 7:19 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:48 |
1:48 |
7:10 |
119 91-129 |
853 |
178 174-186 |
8/6 |
0.50 |
3:36 |
1:49 |
7:15 |
124 108-130 |
899 |
177 176-180 |
4/8 |
0.75 |
5:27 |
1:50 |
7:22 |
129 127-131 |
950 |
179 176-184 |
4/8 |
1.00 |
7:13 |
1:46 |
7:06 |
132 129-135 |
936 |
181 178-186 |
4/9 |
1.25 |
8:55 |
1:42 |
6:49 |
128 108-136 |
873 |
181 178-186 |
3/8 |
1.50 |
10:48 |
1:52 |
7:29 |
135 129-140 |
1011 |
181 178-186 |
5/8 |
1.75 |
12:36 |
1:48 |
7:14 |
139 135-142 |
1005 |
179 176-182 |
12/0 |
2.00 |
14:19 |
1:43 |
6:51 |
126 110-134 |
863 |
179 176-184 |
3/6 |
2.25 |
16:01 |
1:42 |
6:47 |
136 127-141 |
922 |
183 178-186 |
5/12 |
2.50 |
17:35 |
1:34 |
6:18 |
139 136-143 |
875 |
184 180-196 |
6/11 |
2.75 |
19:13 |
1:38 |
6:31 |
144 140-145 |
938 |
186 180-196 |
5/6 |
3.00 |
20:56 |
1:43 |
6:53 |
140 116-148 |
963 |
185 182-190 |
9/4 |
3.25 |
22:34 |
1:38 |
6:30 |
146 144-148 |
950 |
185 182-190 |
6/6 |
3.50 |
24:09 |
1:36 |
6:23 |
144 143-145 |
920 |
185 182-192 |
5/9 |
3.75 |
25:48 |
1:39 |
6:36 |
140 123-144 |
924 |
187 182-202 |
3/4 |
4.00 |
27:23 |
1:35 |
6:18 |
144 131-148 |
907 |
184 182-188 |
5/5 |
4.25 |
29:09 |
1:46 |
7:02 |
143 141-144 |
1007 |
185 182-188 |
6/6 |
4.50 |
30:45 |
1:37 |
6:28 |
145 141-147 |
937 |
185 180-192 |
7/8 |
4.75 |
32:21 |
1:35 |
6:20 |
146 142-148 |
926 |
184 182-188 |
7/12 |
5.00 |
34:00 |
1:39 |
6:38 |
139 117-149 |
921 |
186 180-192 |
8/3 |
5.25 |
35:34 |
1:34 |
6:14 |
142 138-148 |
886 |
183 180-188 |
1/15 |
5.50 |
37:06 |
1:33 |
6:11 |
142 139-143 |
878 |
186 182-190 |
3/6 |
5.75 |
38:45 |
1:39 |
6:36 |
148 144-149 |
978 |
185 182-188 |
11/5 |
6.00 |
40:28 |
1:43 |
6:50 |
142 120-149 |
970 |
186 184-196 |
5/4 |
6.25 |
42:09 |
1:41 |
6:43 |
144 141-148 |
968 |
182 180-184 |
5/4 |
6.50 |
43:53 |
1:45 |
6:59 |
144 142-146 |
1004 |
183 180-186 |
11/5 |
6.75 |
45:43 |
1:50 |
7:19 |
146 144-148 |
1068 |
182 178-186 |
15/2 |
7.00 |
47:32 |
1:49 |
7:15 |
143 140-145 |
1037 |
181 176-188 |
9/4 |
7.25 |
49:22 |
1:50 |
7:19 |
134 117-144 |
981 |
180 176-190 |
3/8 |
7.50 |
51:13 |
1:51 |
7:25 |
139 137-141 |
1031 |
181 176-190 |
10/2 |
7.75 |
53:05 |
1:52 |
7:27 |
137 136-140 |
1020 |
178 176-184 |
7/4 |
8.00 |
54:51 |
1:46 |
7:05 |
131 128-136 |
927 |
177 174-180 |
4/9 |
8.02 |
54:57 |
6 |
6:58 |
130 130-130 |
905 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
182 |
8 |
54:57 |
6:51 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:24 |
5:40 |
57.45% |
More |
800m |
3:02 |
6:06 |
62.20% |
More |
1km |
3:51 |
6:13 |
63.83% |
More |
Mile |
6:19 |
6:19 |
66.33% |
More |
5k |
20:07 |
6:28 |
70.95% |
More |
5 miles |
33:05 |
6:37 |
70.15% |
More |
10k |
41:45 |
6:43 |
69.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
67.83 |
5km |
20:18 |
6:32 |
70.29 |
5M |
33:28 |
6:42 |
69.36 |
10km |
42:03 |
6:46 |
68.91 |
10M |
1:09:18 |
6:56 |
69.08 |
Half |
1:32:01 |
7:01 |
68.29 |
20M |
2:23:29 |
7:10 |
69.39 |
Mara |
3:10:31 |
7:16 |
69.69 |
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