-
Time
30:54
-
Miles
3.62
-
Min/mi
8:32
-
Pacing
92%
-
WAVA
60.27
-
Stride(cm)
116
-
Cals
365
-
Cadence
162
-
BPM
141
-
%MHR
81.8
-
B/mi
1201
-
Asc(m)
104
-
Hillscore
7
-
Surface
Road
Notes & Comments
1m warm/cool 2x 400m hill up/down
Or a little mixed up but did 2 sessions
===
1) 1m - 9:12(9:13/m) 135/148bpm [1243b/mi] 107cal 6.51/6.7mph
2) 0.27m - 2:27(9:12/m) 140/146bpm [1288b/mi] 29cal 6.52/6.7mph
3) 0.25m - 1:58(7:54/m) 147/156bpm [1162b/mi] 26cal 7.59/7.89mph
4) 0.25m - 2:03(8:16/m) 147/158bpm [1214b/mi] 25cal 7.26/8.18mph
5) 0.14m - 1:00(7:19/m) 143/152bpm [1047b/mi] 12cal 8.2/8.08mph
6) 0.11m - 1:05(10:13/m) 144/152bpm [1471b/mi] 12cal 5.88/8.04mph
7) 0.25m - 1:49(7:17/m) 145/154bpm [1057b/mi] 23cal 8.23/8.54mph
8) 0.25m - 2:02(8:10/m) 152/164bpm [1240b/mi] 25cal 7.35/8.47mph
9) 0.12m - 1:00(8:33/m) 137/139bpm [1171b/mi] 10cal 7.02/7.7mph
10) 1m - 8:18(8:18/m) 140/146bpm [1162b/mi] 96cal 7.23/7.56mph
9:12 2:27 1:58 2:03 1:00 1:05 1:49 2:02 1:00 8:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:18 |
122 100-135 |
1134 |
157 154-162 |
0/10 |
0.25 |
2:19 |
1:09 |
9:12 |
130 124-136 |
1195 |
160 158-162 |
3/7 |
0.38 |
3:26 |
1:07 |
8:56 |
133 128-136 |
1189 |
159 156-162 |
9/0 |
0.50 |
4:35 |
1:10 |
9:18 |
140 137-144 |
1302 |
162 160-162 |
4/8 |
0.63 |
5:43 |
1:08 |
9:01 |
137 133-141 |
1235 |
159 156-162 |
7/2 |
0.75 |
6:55 |
1:12 |
9:34 |
137 134-140 |
1311 |
160 160-160 |
6/2 |
0.88 |
8:06 |
1:11 |
9:31 |
137 135-143 |
1304 |
162 160-164 |
11/1 |
1.00 |
9:12 |
1:06 |
8:51 |
146 143-148 |
1291 |
160 158-164 |
6/5 |
1.13 |
10:20 |
1:07 |
8:58 |
143 142-146 |
1283 |
160 160-162 |
2/7 |
1.25 |
11:30 |
1:10 |
9:23 |
136 134-140 |
1275 |
160 158-162 |
5/2 |
1.38 |
12:30 |
1:00 |
8:01 |
141 135-150 |
1130 |
166 160-168 |
7/2 |
1.50 |
13:30 |
1:00 |
8:00 |
152 149-156 |
1216 |
171 168-174 |
7/0 |
1.63 |
14:32 |
1:02 |
8:17 |
153 143-158 |
1268 |
160 150-174 |
5/4 |
1.75 |
15:32 |
59 |
7:55 |
141 138-143 |
1116 |
163 162-164 |
2/7 |
1.88 |
16:29 |
58 |
7:40 |
141 134-152 |
1081 |
170 158-174 |
3/6 |
2.00 |
17:42 |
1:12 |
9:39 |
145 133-152 |
1400 |
160 152-178 |
5/0 |
2.13 |
18:38 |
56 |
7:31 |
138 129-150 |
1038 |
167 152-174 |
2/6 |
2.25 |
19:32 |
54 |
7:14 |
152 150-154 |
1098 |
178 176-182 |
7/1 |
2.38 |
20:36 |
1:04 |
8:31 |
158 149-163 |
1345 |
161 150-182 |
9/0 |
2.50 |
21:34 |
59 |
7:48 |
144 139-154 |
1124 |
162 158-164 |
0/8 |
2.63 |
22:39 |
1:04 |
8:34 |
137 135-139 |
1174 |
162 158-166 |
1/9 |
2.75 |
23:43 |
1:04 |
8:34 |
136 135-137 |
1165 |
161 158-164 |
2/8 |
2.88 |
24:45 |
1:02 |
8:14 |
137 136-138 |
1129 |
161 158-164 |
5/3 |
3.00 |
25:45 |
1:00 |
8:01 |
138 137-140 |
1105 |
163 160-164 |
1/10 |
3.13 |
26:46 |
1:02 |
8:12 |
142 139-144 |
1165 |
163 160-164 |
4/3 |
3.25 |
27:48 |
1:02 |
8:16 |
141 139-145 |
1166 |
162 160-164 |
1/7 |
3.38 |
28:50 |
1:01 |
8:11 |
139 136-141 |
1137 |
162 160-164 |
0/9 |
3.50 |
29:52 |
1:03 |
8:21 |
141 139-144 |
1178 |
163 160-166 |
7/2 |
3.62 |
30:54 |
1:02 |
8:32 |
144 140-145 |
1228 |
161 158-164 |
2/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
49.14% |
More |
800m |
3:50 |
7:42 |
54.99% |
More |
1km |
4:53 |
7:51 |
56.16% |
More |
Mile |
8:00 |
8:00 |
58.23% |
More |
5k |
26:12 |
8:26 |
60.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
58.96 |
5km |
26:17 |
8:28 |
60.39 |
5M |
43:31 |
8:42 |
59.61 |
10km |
54:47 |
8:49 |
59.23 |
10M |
1:30:44 |
9:04 |
59.23 |
Half |
2:00:47 |
9:13 |
58.48 |
20M |
3:09:09 |
9:27 |
59.18 |
Mara |
4:11:50 |
9:37 |
59.27 |
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