Fri 1st Jul 2022 at 4:11pm by Gepard
Run > Easy
-
Time
24:43
-
Miles
2.19
-
Min/mi
11:17
-
Pacing
89%
-
WAVA
37.17
-
Stride(cm)
95
-
Cals
253
-
Cadence
150
-
BPM
170
-
%MHR
82.1
-
B/mi
1918
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Easy 3.5k run day before race
with Michel
Split Summary
===
1) 1km - 7:08(7:08/km) 164/175bpm [1171b/km] 70cal
2) 1km - 7:00(7:00/km) 174/184bpm [1218b/km] 75cal
3) 1km - 6:49(6:49/km) 168/179bpm [1145b/km] 69cal
4) 0.53km - 3:45(7:05/km) 177/187bpm [1253b/km] 39cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
46 |
46 |
12:08 |
146 123-165 |
1773 |
144 100-150 |
4/0 |
0.13 |
1:25 |
39 |
10:27 |
172 167-175 |
1796 |
152 150-154 |
2/0 |
0.19 |
2:11 |
46 |
12:17 |
172 169-174 |
2112 |
149 144-154 |
0/4 |
0.25 |
2:50 |
39 |
10:24 |
163 161-168 |
1694 |
146 144-152 |
0/8 |
0.31 |
3:34 |
44 |
11:51 |
162 155-166 |
1920 |
150 148-150 |
0/6 |
0.38 |
4:16 |
42 |
11:09 |
153 148-158 |
1705 |
150 148-150 |
0/1 |
0.44 |
5:00 |
44 |
11:43 |
164 156-166 |
1923 |
151 150-152 |
1/0 |
0.50 |
5:44 |
44 |
11:47 |
166 163-168 |
1955 |
149 148-150 |
1/1 |
0.56 |
6:22 |
38 |
10:01 |
170 167-172 |
1703 |
151 150-152 |
1/4 |
0.63 |
7:11 |
50 |
13:17 |
170 169-172 |
2258 |
150 150-152 |
1/1 |
0.69 |
7:51 |
39 |
10:27 |
170 168-174 |
1777 |
151 150-152 |
2/1 |
0.75 |
8:37 |
47 +6
|
12:26 |
171 168-174 |
2125 |
149 144-150 |
1/1 |
0.81 |
9:12 |
35 |
9:21 |
172 170-174 |
1608 |
150 148-150 |
3/1 |
0.88 |
9:58 |
45 |
12:08 |
177 172-179 |
2148 |
149 146-150 |
3/0 |
0.94 |
10:50 |
53 |
14:01 |
181 178-183 |
2538 |
150 148-152 |
4/0 |
1.00 |
11:32 |
42 |
11:08 |
182 181-183 |
2025 |
150 150-152 |
3/0 |
1.06 |
12:35 |
1:03 +20
|
16:43 |
180 171-184 |
3008 |
151 148-154 |
4/0 |
1.13 |
13:17 |
42 |
11:11 |
169 168-171 |
1889 |
152 150-154 |
1/1 |
1.19 |
13:57 |
40 |
10:45 |
170 168-171 |
1827 |
150 148-154 |
0/2 |
1.25 |
14:39 |
42 |
11:10 |
170 168-173 |
1898 |
151 150-152 |
0/2 |
1.31 |
15:19 |
40 |
10:43 |
170 168-172 |
1821 |
150 150-150 |
0/2 |
1.38 |
16:01 |
41 |
11:03 |
167 165-170 |
1845 |
150 150-152 |
0/4 |
1.44 |
16:47 |
46 |
12:20 |
163 162-166 |
2010 |
151 148-152 |
0/4 |
1.50 |
17:29 |
42 |
11:12 |
160 158-161 |
1792 |
150 150-152 |
0/5 |
1.56 |
18:12 |
43 |
11:26 |
163 160-164 |
1864 |
151 150-154 |
0/3 |
1.63 |
18:59 |
47 |
12:32 |
166 163-169 |
2080 |
151 150-152 |
0/1 |
1.69 |
19:37 |
38 |
10:11 |
171 169-173 |
1741 |
151 150-152 |
1/1 |
1.75 |
20:17 |
40 |
10:37 |
176 173-179 |
1869 |
151 150-152 |
2/0 |
1.81 |
20:56 |
40 |
10:35 |
178 176-179 |
1885 |
151 150-152 |
1/1 |
1.88 |
21:35 |
39 |
10:22 |
171 169-174 |
1772 |
152 150-152 |
1/1 |
1.94 |
22:20 |
45 |
12:01 |
172 170-173 |
2067 |
151 150-152 |
1/0 |
2.00 |
22:59 |
39 |
10:24 |
176 175-176 |
1830 |
150 148-150 |
1/0 |
2.06 |
23:47 |
48 +5
|
12:50 |
176 174-176 |
2260 |
150 150-150 |
4/0 |
2.13 |
24:36 |
48 |
12:51 |
179 175-184 |
2302 |
149 144-150 |
5/0 |
2.19 |
25:11 |
35 |
9:21 |
185 184-186 |
1730 |
155 148-162 |
4/2 |
2.19 |
25:13 |
2 |
8:03 |
187 187-187 |
1505 |
160 160-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
150 |
2.2 |
24:41 |
11:30 |
Walk |
0.1 |
104 |
0 |
1 |
16:07 |
Pause |
2.0 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:07 |
29.95% |
More |
800m |
5:27 |
10:58 |
31.57% |
More |
1km |
6:49 |
10:59 |
33.08% |
More |
Mile |
11:12 |
11:12 |
34.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:46 |
10:46 |
36.19 |
5km |
35:48 |
11:31 |
36.98 |
5M |
59:18 |
11:52 |
36.27 |
10km |
1:14:39 |
12:01 |
36.01 |
10M |
2:03:38 |
12:22 |
35.91 |
Half |
2:44:36 |
12:34 |
35.41 |
20M |
4:17:45 |
12:53 |
35.83 |
Mara |
5:43:11 |
13:06 |
35.89 |
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