Thu 16th Sep 2021 at 6:07pm by Serendippily
Run > Steady-State
-
Time
43:39
-
Miles
4.20
-
Min/mi
10:24
-
Pacing
92%
-
WAVA
52.72
-
Stride(cm)
93
-
Cals
461
-
Cadence
167
-
BPM
151
-
%MHR
88.6
-
B/mi
1566
-
Asc(m)
191
-
Hillscore
9
-
Surface
Road
Notes & Comments
4 comments
Aim was 11 min mile, 10 min mile, 11 min mile, tempo mile, 11 min warm down
Not as steady as I’d like I’ll do this again
Split Summary
===
1) 1m - 10:47(10:46/m) 134/142bpm [1442b/mi] 99cal 5.58/6.41mph
2) 1m - 9:48(9:46/m) 152/164bpm [1484b/mi] 101cal 6.14/6.68mph
3) 1m - 10:58(10:58/m) 156/168bpm [1711b/mi] 118cal 5.47/6.03mph
4) 1m - 9:59(9:59/m) 165/177bpm [1646b/mi] 119cal 6.02/6.41mph
5) 0.2m - 2:08(10:44/m) 162/174bpm [1739b/mi] 24cal 5.59/6.49mph
10:47 9:48 10:58 9:59 2:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:12 |
116 61-140 |
1299 |
169 118-178 |
3/3 |
0.25 |
2:41 |
1:17 |
10:13 |
136 133-138 |
1390 |
169 164-174 |
3/0 |
0.38 |
4:02 |
1:22 |
10:54 |
137 135-140 |
1493 |
167 164-170 |
2/2 |
0.50 |
5:16 |
1:13 |
9:46 |
137 136-138 |
1338 |
168 166-170 |
2/6 |
0.63 |
6:37 |
1:21 |
10:50 |
139 137-140 |
1507 |
163 160-166 |
17/17 |
0.75 |
7:59 |
1:22 |
10:56 |
138 133-141 |
1510 |
164 160-166 |
13/16 |
0.88 |
9:22 |
1:23 |
11:00 |
138 136-138 |
1519 |
162 160-164 |
2/14 |
1.00 |
10:46 |
1:24 |
11:15 |
138 135-141 |
1554 |
161 160-164 |
6/7 |
1.13 |
11:53 |
1:07 |
8:55 |
142 138-145 |
1267 |
173 170-174 |
13/3 |
1.25 |
13:03 |
1:10 |
9:21 |
134 103-164 |
1253 |
172 170-174 |
2/3 |
1.38 |
14:12 |
1:09 |
9:08 |
153 151-157 |
1398 |
171 168-172 |
3/4 |
1.50 |
15:28 |
1:16 |
10:12 |
158 152-164 |
1611 |
167 166-170 |
4/2 |
1.63 |
16:44 |
1:16 |
10:05 |
157 151-162 |
1582 |
168 166-170 |
11/17 |
1.75 |
17:59 |
1:16 |
10:04 |
155 152-157 |
1561 |
167 166-168 |
9/5 |
1.88 |
19:16 |
1:17 |
10:16 |
155 151-158 |
1591 |
169 166-170 |
5/3 |
2.00 |
20:32 |
1:16 |
10:06 |
155 153-156 |
1565 |
168 166-170 |
6/6 |
2.13 |
22:00 |
1:28 |
11:43 |
155 152-158 |
1815 |
161 160-164 |
6/6 |
2.25 |
23:27 |
1:28 |
11:41 |
150 146-154 |
1753 |
159 156-160 |
6/2 |
2.38 |
24:53 |
1:25 |
11:24 |
153 151-156 |
1744 |
161 158-164 |
6/22 |
2.50 |
26:14 |
1:21 |
10:47 |
157 156-159 |
1693 |
163 160-164 |
27/12 |
2.63 |
27:31 |
1:18 |
10:21 |
156 155-158 |
1614 |
164 162-166 |
8/8 |
2.75 |
28:51 |
1:19 |
10:34 |
156 153-157 |
1649 |
164 162-166 |
4/6 |
2.88 |
30:11 |
1:21 |
10:47 |
163 157-167 |
1758 |
166 164-168 |
12/14 |
3.00 |
31:30 |
1:19 |
10:29 |
160 157-167 |
1676 |
166 164-168 |
7/8 |
3.13 |
32:42 |
1:12 |
9:40 |
157 156-158 |
1516 |
169 166-172 |
12/6 |
3.25 |
33:56 |
1:13 |
9:45 |
159 155-161 |
1550 |
171 168-172 |
3/5 |
3.38 |
35:13 |
1:18 |
10:22 |
169 160-174 |
1753 |
170 168-174 |
9/9 |
3.50 |
36:26 |
1:13 |
9:44 |
163 160-167 |
1586 |
169 168-172 |
20/10 |
3.63 |
37:44 |
1:18 |
10:24 |
169 165-171 |
1759 |
170 168-172 |
7/8 |
3.75 |
39:02 |
1:17 |
10:20 |
169 164-172 |
1746 |
171 170-174 |
14/2 |
3.88 |
40:20 |
1:18 |
10:27 |
167 160-174 |
1746 |
172 170-174 |
16/6 |
4.00 |
41:29 |
1:09 |
9:09 |
170 165-176 |
1556 |
173 170-174 |
5/15 |
4.13 |
42:47 |
1:18 |
10:28 |
163 158-171 |
1706 |
164 160-170 |
4/8 |
4.20 |
43:40 |
53 |
11:10 |
158 151-170 |
1764 |
161 158-162 |
6/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 19.2% |
11:21
|
17 13.3% |
10:52
|
16 7.4% |
10:08
|
13 6.6% |
10:00
|
13 6.5% |
9:12
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
167 |
4.2 |
43:36 |
10:23 |
Walk |
0.2 |
118 |
0 |
4 |
17:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:04 |
43.79% |
More |
800m |
4:40 |
9:24 |
46.46% |
More |
1km |
5:56 |
9:32 |
47.76% |
More |
Mile |
9:46 |
9:46 |
49.40% |
More |
5k |
31:50 |
10:15 |
52.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
50.59 |
5km |
31:43 |
10:13 |
53.13 |
5M |
52:31 |
10:30 |
52.40 |
10km |
1:06:07 |
10:38 |
52.12 |
10M |
1:49:29 |
10:57 |
51.89 |
Half |
2:25:46 |
11:08 |
50.92 |
20M |
3:48:16 |
11:25 |
51.20 |
Mara |
5:03:54 |
11:36 |
50.96 |
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Looks pretty good to me.
Those are good paces - well done!
Looks pretty good to me, too xx
Good job 👍