Tue 5th Oct 2021 at 6:14pm by Ebb
Run > General
-
Time
10:02
-
Miles
0.93
-
Min/mi
10:47
-
Pacing
92%
-
WAVA
41.51
-
Stride(cm)
83
-
Cals
80
-
Cadence
179
-
BPM
146
-
%MHR
77.5
-
B/mi
1573
-
Asc(m)
47
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
Russian Steps rep 1 including 2 min rest at the end
Split Summary
===
1) 0.03m - 15(8:59/m) 95/100bpm [853b/mi]
2) 0.08m - 45(9:42/m) 121/135bpm [1174b/mi] 5cal
3) 0.06m - 30(7:54/m) 140/145bpm [1106b/mi] 4cal
4) 0.05m - 30(9:14/m) 142/147bpm [1311b/mi] 4cal
5) 0.1m - 45(7:48/m) 143/153bpm [1115b/mi] 6cal
6) 0.03m - 15(9:39/m) 150/153bpm [1448b/mi] 2cal
7) 0.12m - 1:00(8:06/m) 161/169bpm [1305b/mi] 9cal
8) 0.1m - 1:00(10:07/m) 155/158bpm [1567b/mi] 9cal
9) 0.09m - 45(8:12/m) 161/165bpm [1320b/mi] 7cal
10) 0.03m - 15(9:29/m) 164/165bpm [1556b/mi] 2cal
11) 0.06m - 30(8:04/m) 164/166bpm [1324b/mi] 5cal
12) 0.05m - 30(9:58/m) 169/172bpm [1685b/mi] 5cal
13) 0.03m - 15(8:18/m) 170/171bpm [1410b/mi] 2cal
14) 0.08m - 45(9:33/m) 165/171bpm [1577b/mi] 7cal
15) 0.02m - 2:00(1:46:18/m) 131/163bpm [13925b/mi] 13cal
16) 0m - 2(48:27/m) 95/95bpm [4602b/mi]
15 45 30 30 45 15 1:00 1:00 45 15 30 30 15 45 2:00 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
33 |
33 |
8:46 |
105 92-120 |
921 |
185 174-192 |
0/2 |
0.13 |
1:09 |
36 |
9:36 |
131 121-142 |
1257 |
176 174-180 |
0/2 |
0.19 |
1:40 |
31 |
8:12 |
143 140-146 |
1172 |
180 176-182 |
6/4 |
0.25 |
2:11 |
31 |
8:23 |
138 135-143 |
1157 |
178 176-180 |
6/1 |
0.31 |
2:41 |
30 |
7:58 |
146 140-150 |
1163 |
180 180-182 |
0/8 |
0.38 |
3:14 |
33 |
8:43 |
156 149-163 |
1361 |
179 176-182 |
5/3 |
0.44 |
3:44 |
30 |
8:00 |
164 158-169 |
1313 |
182 180-184 |
0/2 |
0.50 |
4:17 |
34 |
8:58 |
154 148-159 |
1382 |
179 174-182 |
4/5 |
0.56 |
4:56 |
39 |
10:22 |
157 154-158 |
1628 |
177 174-178 |
3/7 |
0.63 |
5:28 |
31 |
8:22 |
159 158-162 |
1330 |
178 176-180 |
4/3 |
0.69 |
6:01 |
33 |
8:50 |
164 163-165 |
1448 |
178 176-180 |
5/2 |
0.75 |
6:31 |
30 |
7:58 |
164 159-167 |
1307 |
180 180-182 |
12/3 |
0.81 |
7:07 |
36 |
9:37 |
170 168-172 |
1635 |
177 176-180 |
0/10 |
0.88 |
7:41 |
34 |
9:12 |
167 162-171 |
1536 |
178 176-182 |
0/4 |
0.93 |
10:02 |
2:21 |
46:55 |
129 93-163 |
6053 |
164 122-178 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.8 |
179 |
0.9 |
8:43 |
9:27 |
Walk |
0.7 |
122 |
0 |
4 |
27:16 |
Still |
12.4 |
- |
- |
1:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:09 |
46.02% |
More |
800m |
4:13 |
8:29 |
48.57% |
More |
1km |
5:19 |
8:33 |
50.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:50 |
10:50 |
41.79 |
5km |
36:02 |
11:36 |
43.90 |
5M |
59:40 |
11:56 |
43.26 |
10km |
1:15:08 |
12:05 |
43.01 |
10M |
2:04:25 |
12:27 |
42.72 |
Half |
2:45:38 |
12:39 |
41.87 |
20M |
4:19:23 |
12:58 |
41.99 |
Mara |
5:45:21 |
13:11 |
41.71 |
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Good intervals session.