- cold
-
Time
1:13:29
-
Miles
10.40
-
Min/mi
7:04
-
Pacing
91%
-
WAVA
72.14
-
Stride(cm)
129
-
Cals
1121
-
Cadence
177
-
BPM
152
-
%MHR
92.7
-
B/mi
1075
-
Asc(m)
59
-
Hillscore
1
-
Surface
Road
Notes & Comments
West Byfleet 10 - 2 x 5 mile progressives (10 sec uplift from 7.2x to 6.4x)
Split Summary
===
1) 1m - 7:19(7:19/m) 141/153bpm [1032b/mi] 103cal 8.19/10.6mph
2) 1m - 7:18(7:18/m) 147/153bpm [1073b/mi] 109cal 8.22/9.14mph
3) 1m - 7:02(7:02/m) 153/157bpm [1077b/mi] 110cal 8.52/10mph
4) 1m - 6:55(6:55/m) 154/158bpm [1066b/mi] 108cal 8.67/9.06mph
5) 1m - 6:49(6:49/m) 155/159bpm [1057b/mi] 106cal 8.8/9.98mph
6) 1m - 7:24(7:24/m) 148/159bpm [1095b/mi] 105cal 8.11/8.95mph
7) 1m - 7:14(7:14/m) 155/160bpm [1122b/mi] 111cal 8.29/9.23mph
8) 1m - 7:02(7:02/m) 157/161bpm [1105b/mi] 110cal 8.52/10.18mph
9) 1m - 6:54(6:54/m) 157/161bpm [1083b/mi] 108cal 8.7/10.16mph
10) 1m - 6:42(6:42/m) 160/163bpm [1071b/mi] 107cal 8.96/10mph
11) 0.4m - 2:48(6:57/m) 158/162bpm [1099b/mi] 44cal 8.63/9.31mph
7:19 7:18 7:02 6:55 6:49 7:24 7:14 7:02 6:54 6:42 2:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:43 |
3:43 |
7:26 |
134 67-151 |
996 |
177 166-182 |
9/4 |
1.00 |
7:35 |
3:52 +16
|
7:44 |
143 138-153 |
1105 |
177 162-188 |
11/12 |
1.50 |
11:10 |
3:35 |
7:11 |
146 138-151 |
1049 |
176 172-180 |
8/5 |
2.00 |
14:53 |
3:43 |
7:25 |
148 141-152 |
1099 |
175 134-182 |
9/7 |
2.50 |
18:30 |
3:37 +6
|
7:14 |
153 147-156 |
1107 |
177 172-182 |
8/9 |
3.00 |
22:02 |
3:31 |
7:03 |
153 149-156 |
1078 |
176 174-178 |
9/8 |
3.50 |
25:24 |
3:23 |
6:45 |
154 151-158 |
1040 |
177 174-186 |
10/9 |
4.00 |
28:57 |
3:32 |
7:05 |
153 147-157 |
1084 |
176 172-180 |
5/11 |
4.50 |
32:20 |
3:23 |
6:46 |
154 149-157 |
1042 |
176 174-178 |
7/10 |
5.00 |
35:46 |
3:26 |
6:53 |
156 154-158 |
1073 |
179 176-184 |
6/10 |
5.50 |
39:22 |
3:36 |
7:11 |
151 146-158 |
1085 |
175 170-180 |
5/10 |
6.00 |
43:10 |
3:48 |
7:36 |
145 143-148 |
1103 |
173 170-174 |
5/4 |
6.50 |
46:50 |
3:40 |
7:20 |
152 146-159 |
1115 |
177 170-182 |
8/5 |
7.00 |
50:24 |
3:34 |
7:09 |
157 154-160 |
1122 |
178 170-188 |
10/3 |
7.50 |
53:55 |
3:30 |
7:01 |
156 153-160 |
1094 |
177 172-186 |
11/9 |
8.00 |
57:27 |
3:32 |
7:04 |
158 154-161 |
1117 |
178 176-180 |
10/7 |
8.50 |
1:00:52 |
3:25 |
6:51 |
157 154-160 |
1075 |
179 174-184 |
8/9 |
9.00 |
1:04:21 |
3:29 |
6:57 |
157 152-161 |
1092 |
179 176-188 |
9/9 |
9.50 |
1:07:40 |
3:19 |
6:39 |
160 158-162 |
1064 |
180 178-184 |
5/8 |
10.00 |
1:11:02 |
3:22 |
6:44 |
160 158-162 |
1078 |
179 174-184 |
7/9 |
10.40 |
1:13:51 |
2:49 |
6:59 |
158 155-162 |
1103 |
177 174-180 |
2/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
177 |
10.4 |
1:13:40 |
7:05 |
Walk |
0.2 |
121 |
0 |
11 |
22:59 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:11 |
55.09% |
More |
800m |
3:12 |
6:26 |
62.72% |
More |
1km |
4:00 |
6:26 |
65.34% |
More |
Mile |
6:38 |
6:38 |
66.86% |
More |
5k |
21:20 |
6:52 |
70.71% |
More |
5 miles |
35:11 |
7:02 |
69.92% |
More |
10k |
43:33 |
7:01 |
70.60% |
More |
10 miles |
1:10:47 |
7:05 |
71.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
73.86 |
5km |
20:10 |
6:29 |
74.82 |
5M |
33:34 |
6:43 |
73.30 |
10km |
42:21 |
6:49 |
72.60 |
10M |
1:10:28 |
7:03 |
72.18 |
Half |
1:34:04 |
7:11 |
71.02 |
20M |
2:27:56 |
7:24 |
71.56 |
Mara |
3:17:29 |
7:32 |
71.48 |
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