Fri 17th Sep 2021 at 5:31am by Fitz
Run > General
- Terrible
-
Time
1:27:02
-
Miles
9.40
-
Min/mi
9:16
-
Pacing
64%
-
WAVA
55.24
-
Stride(cm)
99
-
Cals
1037
-
Cadence
176
-
BPM
141
-
%MHR
83.1
-
B/mi
1308
-
Asc(m)
432
-
Hillscore
12
-
Surface
Road
Notes & Comments
Daniels threshold tempo
2x 20 mins easy, 15 mins @ 8:12
CD
2x 5 mile route
Groin getting worse but it takes my mind of my achilles
Split Summary
===
1) 2.14m - 20:00(9:20/m) 133/140bpm [1242b/mi] 232cal
2) 1.76m - 15:00(8:33/m) 151/155bpm [1290b/mi] 194cal
3) 2.1m - 20:00(9:31/m) 140/154bpm [1333b/mi] 232cal
4) 1.66m - 15:00(9:01/m) 148/151bpm [1335b/mi] 187cal
5) 1.74m - 17:02(9:49/m) 140/149bpm [1374b/mi] 192cal
20:00 15:00 20:00 15:00 17:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:32 |
4:32 |
9:04 |
121 80-131 |
1096 |
172 162-176 |
18/35 |
1.00 |
9:19 |
4:47 |
9:34 |
132 122-139 |
1263 |
173 100-180 |
16/14 |
1.50 |
13:58 |
4:39 |
9:17 |
137 134-140 |
1273 |
176 172-178 |
17/22 |
2.00 |
18:41 |
4:43 |
9:27 |
138 136-140 |
1304 |
176 172-178 |
16/10 |
2.50 |
23:01 |
4:20 |
8:39 |
144 137-151 |
1246 |
183 174-188 |
16/23 |
3.00 |
27:15 |
4:15 |
8:29 |
152 149-154 |
1291 |
184 180-188 |
37/18 |
3.50 |
31:38 |
4:23 |
8:46 |
150 147-152 |
1315 |
181 170-188 |
24/26 |
4.00 |
36:40 |
5:01 +38
|
10:03 |
150 133-155 |
1506 |
180 166-188 |
45/27 |
4.50 |
42:46 |
6:07 +1:21
|
12:14 |
139 107-146 |
1700 |
173 168-178 |
44/52 |
5.00 |
47:19 |
4:33 |
9:06 |
138 117-145 |
1255 |
177 172-180 |
18/39 |
5.50 |
51:59 |
4:40 |
9:20 |
143 139-147 |
1334 |
175 170-178 |
22/27 |
6.00 |
56:58 |
4:59 |
9:59 |
140 136-143 |
1397 |
173 168-176 |
32/33 |
6.50 |
1:01:21 |
4:23 |
8:46 |
146 140-148 |
1280 |
181 176-186 |
20/24 |
7.00 |
1:06:00 |
4:39 |
9:18 |
149 146-151 |
1385 |
178 172-184 |
39/10 |
7.50 |
1:10:28 |
4:28 |
8:56 |
149 145-151 |
1332 |
181 168-188 |
20/41 |
8.00 |
1:17:22 |
6:53 +2:06
|
13:46 |
137 106-149 |
1887 |
173 98-184 |
36/23 |
8.50 |
1:22:09 |
4:47 |
9:34 |
143 140-145 |
1369 |
176 172-180 |
38/29 |
9.00 |
1:27:11 |
5:02 |
10:04 |
141 137-143 |
1420 |
174 162-178 |
20/33 |
9.40 |
1:31:07 |
3:56 |
9:56 |
141 137-145 |
1400 |
171 166-178 |
21/20 |
Elevation
Biggest Climbs (m) |
Min/mi |
21 12.4% |
9:13
|
17 9.8% |
9:21
|
17 11.6% |
7:52
|
16 8.1% |
14:06
|
14 8.7% |
31:11
|
13 2.9% |
8:39
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
176 |
9.4 |
1:26:48 |
9:27 |
Walk |
2.5 |
100 |
0 |
2:18 |
6:07:10 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
2.1 |
- |
- |
1:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
42.83% |
More |
800m |
4:04 |
8:10 |
49.75% |
More |
1km |
5:08 |
8:15 |
51.33% |
More |
Mile |
8:22 |
8:22 |
53.42% |
More |
5k |
27:39 |
8:54 |
55.02% |
More |
5 miles |
47:13 |
9:27 |
52.57% |
More |
10k |
58:27 |
9:24 |
53.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:44 |
7:44 |
57.77 |
5km |
26:20 |
8:29 |
57.78 |
5M |
44:01 |
8:48 |
56.39 |
10km |
55:39 |
8:57 |
55.74 |
10M |
1:33:03 |
9:18 |
55.15 |
Half |
2:04:33 |
9:30 |
54.13 |
20M |
3:16:42 |
9:50 |
54.31 |
Mara |
4:23:19 |
10:03 |
54.10 |
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