-
Time
50:11
-
Miles
5.06
-
Min/mi
9:55
-
Pacing
67%
-
WAVA
57.46
-
Stride(cm)
96
-
Cals
485
-
Cadence
168
-
BPM
145
-
%MHR
78.2
-
B/mi
1435
-
Asc(m)
58
-
Hillscore
4
-
Surface
Road
Notes & Comments
5 comments
Decided to do this on an undulating loop which meant the first 2 of the reps finished on a hill. Given that I was chuffed with the times. Legs were a bit spent by the last one!!
Split Summary
===
1) 0.44m - 5:01(11:26/m) 115/129bpm [1315b/mi] 38cal 5.25/6.18mph
2) 0.54m - 5:00(9:18/m) 137/146bpm [1275b/mi] 52cal 6.45/6.74mph
3) 1m - 7:56(7:56/m) 157/165bpm [1245b/mi] 93cal 7.56/8.27mph
4) 0.18m - 3:02(17:09/m) 140/164bpm [2400b/mi] 28cal 3.5/7.33mph
5) 1m - 7:55(7:55/m) 157/166bpm [1244b/mi] 92cal 7.57/8.29mph
6) 0.17m - 3:00(17:51/m) 140/166bpm [2499b/mi] 25cal 3.36/6.64mph
7) 1m - 7:59(7:59/m) 157/164bpm [1254b/mi] 92cal 7.51/8.04mph
8) 0.15m - 3:01(20:26/m) 138/165bpm [2819b/mi] 21cal 2.94/7.72mph
9) 0.59m - 7:16(12:22/m) 133/140bpm [1644b/mi] 44cal 4.85/5.51mph
5:01 5:00 7:56 3:02 7:55 3:00 7:59 3:01 7:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:50 |
2:50 |
11:22 |
105 82-121 |
1193 |
163 118-166 |
9/11 |
0.50 |
5:33 |
2:42 |
10:49 |
127 122-134 |
1374 |
168 166-172 |
11/8 |
0.75 |
7:58 |
2:25 |
9:42 |
136 131-140 |
1318 |
173 172-176 |
10/4 |
1.00 |
10:13 |
2:15 |
9:00 |
141 137-144 |
1268 |
172 170-176 |
7/11 |
1.25 |
12:14 |
2:01 |
8:04 |
152 145-159 |
1227 |
175 172-178 |
15/16 |
1.50 |
14:09 |
1:55 |
7:39 |
159 157-160 |
1216 |
178 176-180 |
8/7 |
1.75 |
16:06 |
1:57 |
7:48 |
159 158-160 |
1240 |
180 178-182 |
11/13 |
2.00 |
18:31 |
2:26 |
9:43 |
161 158-164 |
1564 |
174 110-186 |
16/11 |
2.25 |
21:43 |
3:12 |
12:47 |
137 124-155 |
1752 |
144 116-182 |
18/17 |
2.50 |
23:40 |
1:57 |
7:48 |
155 149-160 |
1210 |
183 178-188 |
18/18 |
2.75 |
25:39 |
1:59 |
7:56 |
160 158-161 |
1269 |
186 184-188 |
11/11 |
3.00 |
27:35 |
1:55 |
7:42 |
160 159-162 |
1231 |
185 184-188 |
9/15 |
3.25 |
31:03 |
3:28 |
13:52 |
152 123-166 |
2109 |
141 98-186 |
13/11 |
3.50 |
33:15 |
2:13 |
8:50 |
138 121-151 |
1220 |
176 112-188 |
18/13 |
3.75 |
35:20 |
2:04 |
8:18 |
156 152-158 |
1294 |
186 182-188 |
10/8 |
4.00 |
37:19 |
1:59 |
7:55 |
161 159-162 |
1276 |
187 186-190 |
11/11 |
4.25 |
39:22 |
2:03 |
8:14 |
162 161-164 |
1333 |
187 184-190 |
11/17 |
4.50 |
43:14 |
3:52 |
15:26 |
144 119-163 |
2224 |
139 100-188 |
8/10 |
4.75 |
46:20 |
3:06 |
12:26 |
131 128-133 |
1628 |
165 164-170 |
8/13 |
5.00 |
49:25 |
3:05 +4
|
12:19 |
134 129-140 |
1650 |
162 110-168 |
14/16 |
5.06 |
50:16 |
51 |
14:51 |
136 132-138 |
2018 |
147 118-164 |
5/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
54.62% |
More |
800m |
3:47 |
7:36 |
59.78% |
More |
1km |
4:47 |
7:42 |
61.48% |
More |
Mile |
7:56 |
7:56 |
62.88% |
More |
5k |
27:54 |
8:59 |
62.47% |
More |
5 miles |
49:21 |
9:52 |
57.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
59.05 |
5km |
29:22 |
9:27 |
59.37 |
5M |
49:32 |
9:54 |
57.52 |
10km |
1:02:53 |
10:07 |
56.76 |
10M |
1:46:05 |
10:37 |
55.53 |
Half |
2:22:43 |
10:54 |
53.96 |
20M |
3:47:11 |
11:22 |
53.45 |
Mara |
5:05:40 |
11:40 |
52.68 |
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