-
Time
57:06
-
Miles
8.18
-
Min/mi
6:59
-
Pacing
93%
-
WAVA
68.41
-
Stride(cm)
127
-
Cals
762
-
Cadence
181
-
BPM
138
-
%MHR
79
-
B/mi
965
-
Asc(m)
135
-
Hillscore
2
-
Surface
Road
Notes & Comments
Easy - Comfortable Effort Run
Started easy, had a headwind going down London Road and then more of tailwind on the way back.
Allowed effort to rise a bit as the run went on as I was trying to be as efficient as possible by lifting hips and opening stride length. Pleased with HR vs Pace figures as each rose as effort was never any higher than comfortable.
Split Summary
===
1) 1m - 7:13(7:13/m) 130/137bpm [938b/mi] 92cal 8.32/9.1mph
2) 1m - 7:02(7:02/m) 138/148bpm [970b/mi] 101cal 8.54/9.46mph
3) 1m - 6:50(6:50/m) 138/145bpm [942b/mi] 95cal 8.79/9.5mph
4) 1m - 6:54(6:54/m) 141/148bpm [973b/mi] 97cal 8.7/9.41mph
5) 1m - 6:40(6:40/m) 141/146bpm [941b/mi] 91cal 8.99/10.1mph
6) 1m - 6:44(6:44/m) 142/148bpm [956b/mi] 92cal 8.91/9.87mph
7) 1m - 6:55(6:55/m) 145/150bpm [1003b/mi] 96cal 8.67/9.5mph
8) 1m - 7:29(7:29/m) 139/145bpm [1041b/mi] 87cal 8.01/8.89mph
9) 0.18m - 1:19(7:23/m) 130/134bpm [959b/mi] 11cal 8.13/8.08mph
7:13 7:02 6:50 6:54 6:40 6:44 6:55 7:29 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:52 |
1:52 |
7:30 |
124 95-135 |
930 |
178 176-184 |
7/5 |
0.50 |
3:39 |
1:46 |
7:05 |
130 128-133 |
920 |
179 176-182 |
4/7 |
0.75 |
5:30 |
1:52 |
7:27 |
130 128-133 |
968 |
179 176-190 |
4/8 |
1.00 |
7:13 |
1:42 |
6:49 |
131 116-137 |
893 |
182 178-186 |
3/11 |
1.25 |
8:56 |
1:44 |
6:56 |
134 127-138 |
929 |
182 178-192 |
8/9 |
1.50 |
10:42 |
1:45 |
7:00 |
133 118-138 |
931 |
182 180-188 |
1/10 |
1.75 |
12:34 |
1:52 |
7:28 |
143 117-148 |
1068 |
182 178-208 |
9/2 |
2.00 |
14:14 |
1:40 |
6:42 |
140 135-145 |
937 |
181 178-184 |
12/3 |
2.25 |
15:57 |
1:43 |
6:52 |
134 131-139 |
921 |
181 178-186 |
3/11 |
2.50 |
17:39 |
1:42 |
6:49 |
134 114-142 |
914 |
181 180-184 |
6/9 |
2.75 |
19:22 |
1:42 |
6:50 |
138 136-141 |
943 |
183 180-188 |
3/10 |
3.00 |
21:04 |
1:42 |
6:47 |
143 140-145 |
970 |
183 180-186 |
6/7 |
3.25 |
22:53 |
1:49 |
7:17 |
142 120-147 |
1035 |
181 178-188 |
10/5 |
3.50 |
24:36 |
1:43 |
6:51 |
141 139-142 |
965 |
183 180-200 |
3/5 |
3.75 |
26:17 |
1:42 |
6:47 |
139 138-141 |
943 |
184 180-194 |
5/7 |
4.00 |
27:59 |
1:41 |
6:46 |
143 139-145 |
967 |
182 178-192 |
5/6 |
4.25 |
29:44 |
1:45 |
7:00 |
142 129-145 |
995 |
183 180-188 |
10/11 |
4.50 |
31:22 |
1:38 |
6:32 |
141 138-144 |
920 |
183 178-196 |
5/8 |
4.75 |
32:57 |
1:35 |
6:20 |
143 140-146 |
905 |
183 180-188 |
7/6 |
5.00 |
34:39 |
1:43 |
6:50 |
136 117-144 |
930 |
182 178-188 |
2/9 |
5.25 |
36:22 |
1:43 |
6:50 |
141 135-147 |
964 |
180 176-186 |
8/4 |
5.50 |
37:59 |
1:37 |
6:29 |
138 135-145 |
895 |
182 178-188 |
1/17 |
5.75 |
39:40 |
1:41 |
6:42 |
145 143-148 |
972 |
182 180-190 |
9/4 |
6.00 |
41:23 |
1:43 |
6:54 |
144 142-146 |
993 |
181 180-184 |
6/4 |
6.25 |
43:05 |
1:42 |
6:48 |
141 117-149 |
959 |
183 178-192 |
6/4 |
6.50 |
44:49 |
1:44 |
6:55 |
146 145-148 |
1011 |
180 178-184 |
9/3 |
6.75 |
46:33 |
1:44 |
6:57 |
144 143-146 |
1002 |
181 178-186 |
7/1 |
7.00 |
48:18 |
1:45 |
6:59 |
146 142-148 |
1020 |
180 178-184 |
8/4 |
7.25 |
50:12 |
1:54 |
7:35 |
143 139-145 |
1084 |
179 176-184 |
10/3 |
7.50 |
52:04 |
1:53 |
7:31 |
133 116-140 |
1000 |
178 174-182 |
3/7 |
7.75 |
53:55 |
1:51 |
7:24 |
139 138-141 |
1028 |
178 176-180 |
12/5 |
8.00 |
55:47 |
1:52 |
7:28 |
138 134-140 |
1030 |
176 174-178 |
10/7 |
8.18 |
57:06 |
1:19 |
7:25 |
130 127-133 |
964 |
175 170-178 |
1/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:09 |
53.29% |
More |
800m |
3:07 |
6:17 |
60.96% |
More |
1km |
3:57 |
6:21 |
62.92% |
More |
Mile |
6:29 |
6:29 |
65.26% |
More |
5k |
20:55 |
6:44 |
68.77% |
More |
5 miles |
33:57 |
6:47 |
68.93% |
More |
10k |
42:32 |
6:51 |
68.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
67.27 |
5km |
20:40 |
6:39 |
69.58 |
5M |
34:03 |
6:49 |
68.73 |
10km |
42:47 |
6:53 |
68.29 |
10M |
1:10:31 |
7:03 |
68.46 |
Half |
1:33:37 |
7:09 |
67.69 |
20M |
2:25:59 |
7:18 |
68.79 |
Mara |
3:13:51 |
7:24 |
69.08 |
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