Wed 19th Jan 2022 at 7:12pm by tipsku
Run > Steady-State
-
Time
1:01:35
-
Miles
6.49
-
Min/mi
9:29
-
Pacing
79.2%
-
WAVA
52.51
-
Stride(cm)
96
-
Cals
540
-
Cadence
177
-
BPM
148
-
%MHR
78.9
-
B/mi
1400
-
Asc(m)
43
-
Surface
Road
Notes & Comments
Run with the fast group (9:00 pace), 2k warm up, then tempo until we had to wait for one runner who had to tie his shoe laces. Easier 2k to cool down at the end.
Split Summary
===
1) 0.62m - 6:11(9:57/m) 133/144bpm [1324b/mi] 50cal
2) 0.62m - 6:29(10:27/m) 140/154bpm [1462b/mi] 54cal
3) 0.62m - 5:29(8:50/m) 149/153bpm [1316b/mi] 50cal
4) 0.62m - 5:32(8:55/m) 153/160bpm [1364b/mi] 52cal
5) 0.62m - 5:51(9:25/m) 154/159bpm [1449b/mi] 52cal
6) 0.62m - 5:34(8:57/m) 155/158bpm [1387b/mi] 51cal
7) 0.62m - 5:57(9:34/m) 149/155bpm [1425b/mi] 52cal
8) 0.62m - 5:46(9:17/m) 155/160bpm [1440b/mi] 54cal
9) 0.62m - 6:02(9:42/m) 147/154bpm [1426b/mi] 49cal
10) 0.62m - 6:05(9:48/m) 148/158bpm [1450b/mi] 52cal
11) 0.28m - 2:38(9:30/m) 155/158bpm [1473b/mi] 24cal
6:11 6:29 5:29 5:32 5:51 5:34 5:57 5:46 6:02 6:05 2:38
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:14 |
3:14 +42
|
12:54 |
119 78-142 |
1535 |
166 90-180 |
3/3 |
0.50 |
5:44 |
2:30 |
10:00 |
140 136-143 |
1400 |
170 162-176 |
2/4 |
0.75 |
8:07 |
2:24 |
9:36 |
138 135-142 |
1324 |
175 172-178 |
3/2 |
1.00 |
10:36 |
2:29 |
9:55 |
140 135-145 |
1388 |
174 170-176 |
4/2 |
1.25 |
13:26 |
2:50 |
11:19 |
141 122-153 |
1595 |
171 134-190 |
2/1 |
1.50 |
15:39 |
2:13 |
8:52 |
146 138-150 |
1294 |
178 174-182 |
2/5 |
1.75 |
17:53 |
2:14 |
8:57 |
151 149-153 |
1351 |
177 172-184 |
3/2 |
2.00 |
20:08 |
2:15 |
8:59 |
150 148-153 |
1348 |
178 176-182 |
3/3 |
2.25 |
22:20 |
2:12 |
8:49 |
153 147-160 |
1350 |
180 174-182 |
4/5 |
2.50 |
24:32 |
2:12 |
8:47 |
155 151-159 |
1361 |
180 178-182 |
3/3 |
2.75 |
26:50 |
2:18 |
9:13 |
156 152-158 |
1439 |
179 174-182 |
6/6 |
3.00 |
29:13 |
2:23 |
9:32 |
152 149-155 |
1448 |
177 172-180 |
3/5 |
3.25 |
31:34 |
2:21 |
9:23 |
154 150-156 |
1446 |
177 174-180 |
3/5 |
3.50 |
33:47 |
2:13 |
8:51 |
155 152-157 |
1373 |
179 174-182 |
3/2 |
3.75 |
36:04 |
2:18 |
9:10 |
154 148-156 |
1413 |
179 176-180 |
1/2 |
4.00 |
38:32 |
2:28 |
9:51 |
147 142-151 |
1448 |
178 174-182 |
4/2 |
4.25 |
40:51 |
2:19 |
9:15 |
151 149-152 |
1398 |
180 178-182 |
2/2 |
4.50 |
43:09 |
2:18 |
9:11 |
153 150-155 |
1406 |
180 176-184 |
3/4 |
4.75 |
45:27 |
2:18 |
9:12 |
156 147-160 |
1434 |
177 174-188 |
7/2 |
5.00 |
47:48 |
2:21 |
9:23 |
154 148-159 |
1446 |
177 172-182 |
3/5 |
5.25 |
50:14 |
2:26 |
9:44 |
150 146-152 |
1460 |
178 176-180 |
4/4 |
5.50 |
53:21 |
3:07 +41
|
12:28 |
141 118-153 |
1757 |
177 106-184 |
6/5 |
5.75 |
55:50 |
2:29 |
9:58 |
148 139-155 |
1474 |
178 172-182 |
3/5 |
6.00 |
58:19 |
2:29 |
9:57 |
145 138-157 |
1443 |
177 154-188 |
4/2 |
6.25 |
1:00:38 |
2:19 |
9:17 |
155 151-158 |
1438 |
179 174-188 |
4/3 |
6.49 |
1:02:58 |
2:20 |
9:38 |
155 147-157 |
1492 |
178 174-182 |
5/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
177 |
6.5 |
1:01:02 |
9:31 |
Walk |
1.3 |
101 |
0 |
51 |
3:10:49 |
Still |
0.6 |
- |
- |
24 |
- |
Pause |
1.1 |
- |
- |
41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:43 |
40.40% |
More |
800m |
4:22 |
8:47 |
44.49% |
More |
1km |
5:29 |
8:49 |
46.23% |
More |
Mile |
8:50 |
8:50 |
49.00% |
More |
5k |
28:22 |
9:08 |
53.35% |
More |
5 miles |
46:53 |
9:23 |
52.62% |
More |
10k |
59:17 |
9:33 |
52.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
55.42 |
5km |
27:19 |
8:48 |
55.41 |
5M |
46:11 |
9:14 |
53.43 |
10km |
58:42 |
9:27 |
52.61 |
10M |
1:39:14 |
9:55 |
51.13 |
Half |
2:13:41 |
10:12 |
49.49 |
20M |
3:33:15 |
10:40 |
48.68 |
Mara |
4:47:17 |
10:58 |
47.77 |
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