-
Time
1:39:02
-
Miles
7.60
-
Min/mi
13:02
-
Pacing
0%
-
WAVA
52.14
-
Stride(cm)
74
-
Cals
462
-
Watts
148
-
Cadence
167
-
BPM
112
-
%MHR
67.6
-
B/mi
1454
-
Asc(m)
2
-
Hillscore
2
-
Surface
Road
Notes & Comments
Set off to do long run, but legs totally shot, gave in at MAC, stopped for coffee, then met Chris Davy by swings, stopped for long natter, then just about picked up for slow jog back to car. Will give in and have two days rest ( also wondering if getting v slight overtraining sore throat)
Split Summary
===
1) 0.84m - 12:03(14:16/m) 110/118bpm [1570b/mi] 82/86rpm 143/246W 4.2/7.23mph
2) 1m - 13:08(13:09/m) 113/118bpm [1485b/mi] 85/89rpm 150/176W 4.57/5.49mph
3) 1m - 13:08(13:09/m) 115/124bpm [1512b/mi] 85/89rpm 151/190W 4.57/5.85mph
4) 0.45m - 5:38(12:33/m) 114/121bpm [1431b/mi] 85/87rpm 158/180W 4.78/5.37mph
5) 1.07m - 15:05(14:07/m) 108/118bpm [1524b/mi] 81/86rpm 147/171W 4.25/5.1mph
6) 1.02m - 13:35(13:22/m) 114/118bpm [1524b/mi] 85/88rpm 154/178W 4.49/5.33mph
7) 1.2m - 17:20(14:25/m) 110/117bpm [1587b/mi] 82/86rpm 141/172W 4.16/5.1mph
12:03 13:08 13:08 5:38 15:05 13:35 17:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
3:55 |
3:55 |
15:39 |
101 74-113 |
1581 |
161 118-164 |
134 52-244 |
6/4 |
0.50 |
7:05 |
3:10 |
12:42 |
113 107-115 |
1435 |
166 162-168 |
167 98-240 |
3/0 |
0.75 |
10:56 |
3:51 |
15:23 |
115 106-118 |
1770 |
165 106-172 |
129 76-172 |
3/3 |
1.00 |
14:21 |
3:24 |
13:38 |
111 103-118 |
1513 |
168 166-172 |
139 96-168 |
1/10 |
1.25 |
18:32 |
4:11 |
16:45 |
110 99-115 |
1842 |
168 42-172 |
148 80-168 |
0/1 |
1.50 |
21:48 |
3:16 |
13:06 |
114 112-116 |
1493 |
171 168-172 |
153 136-176 |
0/1 |
1.75 |
25:05 |
3:17 |
13:09 |
114 112-115 |
1499 |
170 146-178 |
151 138-162 |
0/2 |
2.00 |
28:20 |
3:15 |
13:00 |
113 104-118 |
1470 |
170 166-178 |
148 118-162 |
0/4 |
2.25 |
31:50 |
3:30 |
13:59 |
114 111-117 |
1593 |
170 160-172 |
145 58-174 |
2/4 |
2.50 |
35:07 |
3:17 |
13:10 |
113 103-117 |
1488 |
170 168-178 |
151 128-180 |
0/2 |
2.75 |
38:23 |
3:15 |
13:01 |
116 114-118 |
1510 |
171 168-172 |
154 146-164 |
2/3 |
3.00 |
41:37 |
3:14 |
12:56 |
117 106-124 |
1513 |
171 168-178 |
153 106-190 |
2/4 |
3.25 |
44:52 |
3:15 |
13:01 |
117 113-119 |
1524 |
171 170-176 |
155 144-176 |
1/2 |
3.50 |
58:26 |
13:34 |
54:15 |
116 103-121 |
6293 |
171 168-174 |
157 136-180 |
7/1 |
3.75 |
1:01:38 |
3:12 |
12:50 |
112 107-117 |
1437 |
170 162-174 |
155 138-172 |
0/6 |
4.00 |
1:05:58 |
4:20 |
17:20 |
108 91-112 |
1872 |
167 126-172 |
141 64-160 |
0/3 |
4.25 |
1:59:35 |
53:37 |
3:34:27 |
96 74-109 |
20587 |
149 96-172 |
132 78-164 |
8/2 |
4.50 |
2:03:13 |
3:38 |
14:31 |
110 99-113 |
1596 |
166 162-170 |
148 126-170 |
5/1 |
4.75 |
2:06:34 |
3:21 |
13:25 |
113 107-118 |
1517 |
168 164-172 |
151 134-170 |
4/0 |
5.00 |
2:09:47 |
3:13 |
12:54 |
113 112-115 |
1457 |
170 168-172 |
159 140-170 |
1/0 |
5.25 |
2:13:22 |
3:35 |
14:19 |
113 110-115 |
1618 |
169 162-172 |
148 92-178 |
4/3 |
5.50 |
2:16:43 |
3:21 |
13:24 |
115 98-118 |
1542 |
170 166-172 |
156 142-168 |
5/1 |
5.75 |
2:20:12 |
3:29 |
13:56 |
113 110-116 |
1575 |
170 166-172 |
155 114-168 |
4/1 |
6.00 |
2:23:30 |
3:18 |
13:13 |
115 102-117 |
1520 |
171 166-176 |
155 140-164 |
0/0 |
6.25 |
2:26:55 |
3:24 |
13:37 |
114 111-117 |
1552 |
167 108-172 |
150 116-172 |
4/2 |
6.50 |
2:33:11 |
6:17 |
25:06 |
105 90-116 |
2636 |
154 88-172 |
134 90-162 |
11/0 |
6.75 |
2:37:24 |
4:13 |
16:51 |
109 98-113 |
1836 |
169 146-172 |
135 60-156 |
3/3 |
7.00 |
2:40:46 |
3:22 |
13:28 |
112 106-114 |
1508 |
169 162-172 |
147 130-158 |
1/1 |
7.01 |
2:40:57 |
11 |
13:39 |
112 111-113 |
1530 |
171 170-172 |
125 124-128 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
168 |
6.9 |
2:35:47 |
22:31 |
Walk |
3.2 |
108 |
0.1 |
5:10 |
53:14 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:01 |
12:09 |
37.90% |
More |
800m |
6:13 |
12:30 |
44.92% |
More |
1km |
8:02 |
12:56 |
44.49% |
More |
Mile |
12:58 |
12:58 |
44.63% |
More |
5k |
42:17 |
13:37 |
47.83% |
More |
5 miles |
2:08:18 |
25:40 |
25.87% |
More |
10k |
2:26:22 |
23:33 |
28.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:15 |
10:15 |
56.46 |
5km |
36:25 |
11:43 |
55.53 |
5M |
1:02:00 |
12:24 |
53.53 |
10km |
1:19:04 |
12:43 |
52.70 |
10M |
2:14:37 |
13:28 |
51.34 |
Half |
3:02:05 |
13:54 |
49.76 |
20M |
4:52:16 |
14:37 |
49.21 |
Mara |
6:35:19 |
15:05 |
48.47 |
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