-
Time
45:03
-
Miles
6.66
-
Min/mi
6:46
-
Pacing
90%
-
WAVA
69.82
-
Stride(cm)
130
-
Cals
649
-
Cadence
183
-
BPM
146
-
%MHR
83.6
-
B/mi
989
-
Asc(m)
92
-
Hillscore
3
-
Surface
Road
Notes & Comments
Fartleks - (1m easy, 4m of fartleks, 1.5m easy)
Ran the harder sections at about 80-85% effort. Had another gear if I needed to but it was uncomfortable towards the end of some of the reps.
Legs felt good. I am tired which is why I kept effort controlled and not flat out.
Split Summary
===
1) 1m - 7:15(7:15/m) 129/141bpm [936b/mi] 92cal 8.27/9.23mph
2) 0.41m - 2:33(6:16/m) 145/152bpm [909b/mi] 39cal 9.57/10.27mph
3) 0.15m - 1:11(7:48/m) 151/152bpm [1177b/mi] 18cal 7.7/9.41mph
4) 0.57m - 3:28(6:02/m) 153/156bpm [924b/mi] 54cal 9.93/10.5mph
5) 0.21m - 1:30(7:08/m) 148/153bpm [1055b/mi] 23cal 8.42/10.23mph
6) 0.6m - 3:35(6:01/m) 154/160bpm [927b/mi] 56cal 9.97/10.92mph
7) 0.35m - 2:24(6:49/m) 145/155bpm [989b/mi] 34cal 8.8/10.6mph
8) 0.57m - 3:29(6:10/m) 156/162bpm [961b/mi] 55cal 9.74/10.14mph
9) 0.25m - 1:48(7:16/m) 154/162bpm [1120b/mi] 28cal 8.25/9.85mph
10) 0.35m - 2:08(6:04/m) 156/161bpm [947b/mi] 33cal 9.89/10.56mph
11) 0.42m - 2:56(7:01/m) 150/161bpm [1052b/mi] 43cal 8.55/10.4mph
12) 0.38m - 2:19(6:10/m) 157/162bpm [968b/mi] 36cal 9.74/10.08mph
13) 1m - 7:26(7:26/m) 148/159bpm [1100b/mi] 105cal 8.08/9.6mph
14) 0.41m - 2:59(7:22/m) 140/145bpm [1031b/mi] 33cal 8.15/8.5mph
7:15 2:33 1:11 3:28 1:30 3:35 2:24 3:29 1:48 2:08 2:56 2:19 7:26 2:59
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 |
7:28 |
119 90-133 |
889 |
174 124-184 |
5/7 |
0.50 |
3:45 |
1:53 |
7:33 |
127 125-130 |
958 |
177 174-180 |
5/10 |
0.75 |
5:31 |
1:45 |
7:01 |
131 127-133 |
919 |
179 176-186 |
2/4 |
1.00 |
7:15 |
1:45 |
6:58 |
133 113-141 |
927 |
182 178-186 |
3/8 |
1.25 |
8:48 |
1:33 |
6:12 |
143 140-146 |
887 |
186 184-192 |
2/11 |
1.50 |
10:35 |
1:47 |
7:07 |
150 146-152 |
1068 |
186 178-192 |
7/3 |
1.75 |
12:12 |
1:37 |
6:27 |
154 151-156 |
993 |
187 180-198 |
11/1 |
2.00 |
13:40 |
1:28 |
5:53 |
148 129-155 |
871 |
188 186-190 |
1/7 |
2.25 |
15:19 |
1:39 |
6:37 |
152 147-154 |
1007 |
185 178-190 |
3/8 |
2.50 |
16:52 |
1:33 |
6:12 |
147 143-151 |
911 |
185 178-190 |
2/6 |
2.75 |
18:26 |
1:34 |
6:15 |
157 152-159 |
980 |
188 186-192 |
6/6 |
3.00 |
19:55 |
1:29 |
5:55 |
153 137-156 |
906 |
187 180-192 |
1/8 |
3.25 |
21:40 |
1:45 |
7:01 |
142 129-147 |
997 |
181 178-196 |
0/9 |
3.50 |
23:17 |
1:37 |
6:26 |
152 146-158 |
979 |
188 180-192 |
6/5 |
3.75 |
24:46 |
1:29 |
5:56 |
158 157-161 |
939 |
189 186-196 |
4/2 |
4.00 |
26:29 |
1:43 |
6:53 |
157 153-162 |
1079 |
186 178-194 |
5/1 |
4.25 |
28:06 |
1:37 |
6:28 |
151 134-157 |
977 |
187 180-194 |
6/2 |
4.50 |
29:40 |
1:34 |
6:15 |
159 156-161 |
995 |
188 178-200 |
4/3 |
4.75 |
31:24 |
1:45 |
6:59 |
149 146-157 |
1040 |
180 176-182 |
4/7 |
5.00 |
33:03 |
1:38 |
6:33 |
151 147-156 |
989 |
185 180-192 |
5/2 |
5.25 |
34:36 |
1:34 |
6:15 |
159 156-162 |
995 |
190 188-196 |
8/2 |
5.50 |
36:29 |
1:53 |
7:30 |
154 150-159 |
1156 |
182 178-196 |
13/2 |
5.75 |
38:20 |
1:51 |
7:22 |
146 124-154 |
1076 |
180 172-184 |
4/3 |
6.00 |
40:10 |
1:51 |
7:23 |
144 140-148 |
1064 |
179 176-182 |
7/5 |
6.25 |
42:03 |
1:52 |
7:29 |
145 144-146 |
1084 |
178 174-182 |
9/4 |
6.50 |
43:55 |
1:52 |
7:29 |
143 140-145 |
1069 |
178 176-180 |
5/8 |
6.66 |
45:03 |
1:08 |
7:14 |
134 119-140 |
969 |
175 172-180 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
183 |
6.7 |
45:02 |
6:46 |
Walk |
0.0 |
124 |
0 |
1 |
11:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
56.78% |
More |
800m |
2:58 |
5:58 |
64.26% |
More |
1km |
3:43 |
5:59 |
66.86% |
More |
Mile |
6:12 |
6:12 |
68.16% |
More |
5k |
19:48 |
6:22 |
72.65% |
More |
5 miles |
32:43 |
6:33 |
71.54% |
More |
10k |
41:44 |
6:43 |
70.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
68.73 |
5km |
20:14 |
6:31 |
71.07 |
5M |
33:20 |
6:40 |
70.21 |
10km |
41:53 |
6:44 |
69.76 |
10M |
1:09:02 |
6:54 |
69.94 |
Half |
1:31:40 |
7:00 |
69.13 |
20M |
2:22:56 |
7:09 |
70.26 |
Mara |
3:09:47 |
7:15 |
70.56 |
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