- warm
-
Time
45:18
-
Miles
6.40
-
Min/mi
7:05
-
Pacing
88.2%
-
WAVA
70.05
-
Stride(cm)
128
-
Cals
490
-
Cadence
177
-
BPM
141
-
%MHR
85.8
-
B/mi
996
-
Asc(m)
35
-
Hillscore
1
-
Surface
Road
Notes & Comments
Sheerwater 6 - Mixed
Split Summary
===
1) 1m - 7:31(7:31/m) 137/156bpm [1030b/mi] 90cal 7.98/9.52mph
2) 1m - 6:57(6:57/m) 151/163bpm [1050b/mi] 97cal 8.63/9.77mph
3) 1m - 7:10(7:10/m) 148/159bpm [1061b/mi] 91cal 8.37/8.93mph
4) 1m - 7:08(7:08/m) 140/155bpm [998b/mi] 73cal 8.42/9mph
5) 1m - 7:09(7:09/m) 137/145bpm [980b/mi] 64cal 8.39/10.6mph
6) 1m - 6:43(6:43/m) 135/142bpm [906b/mi] 55cal 8.94/9.25mph
7) 0.4m - 2:40(6:38/m) 135/139bpm [896b/mi] 20cal 9.03/10.33mph
7:31 6:57 7:10 7:08 7:09 6:43 2:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:56 |
121 78-137 |
959 |
169 92-180 |
2/1 |
0.50 |
4:10 |
2:11 +16
|
8:44 |
134 125-138 |
1171 |
176 174-178 |
7/2 |
0.75 |
5:59 |
1:49 |
7:14 |
138 131-146 |
999 |
176 170-186 |
5/8 |
1.00 |
7:47 |
1:49 |
7:15 |
148 131-156 |
1073 |
176 172-180 |
3/2 |
1.25 |
9:31 |
1:43 |
6:54 |
149 145-152 |
1028 |
179 174-182 |
6/2 |
1.50 |
11:12 |
1:41 |
6:45 |
147 144-152 |
991 |
178 174-182 |
5/5 |
1.75 |
13:04 |
1:52 |
7:30 |
149 141-159 |
1117 |
178 174-180 |
4/4 |
2.00 |
14:44 |
1:40 |
6:39 |
158 154-163 |
1050 |
179 176-182 |
3/5 |
2.25 |
16:31 |
1:47 |
7:07 |
155 149-158 |
1102 |
176 174-180 |
4/3 |
2.50 |
18:30 |
1:59 +7
|
7:55 |
151 145-159 |
1196 |
175 166-178 |
6/4 |
2.75 |
20:14 |
1:44 |
6:57 |
147 136-153 |
1021 |
177 174-182 |
4/3 |
3.00 |
22:02 |
1:48 |
7:12 |
137 131-141 |
985 |
176 174-180 |
1/5 |
3.25 |
23:48 |
1:46 |
7:04 |
142 137-155 |
1004 |
178 174-182 |
7/2 |
3.50 |
25:29 |
1:42 |
6:47 |
139 135-143 |
942 |
178 174-180 |
2/6 |
3.75 |
27:28 |
1:59 |
7:55 |
143 132-151 |
1133 |
178 174-180 |
4/4 |
4.00 |
29:09 |
1:41 |
6:43 |
135 132-138 |
906 |
178 176-180 |
5/3 |
4.25 |
30:56 |
1:47 |
7:07 |
136 129-143 |
967 |
176 170-180 |
5/3 |
4.50 |
32:41 |
1:46 |
7:04 |
138 135-142 |
974 |
178 172-192 |
2/6 |
4.75 |
34:27 |
1:45 |
7:01 |
139 135-144 |
976 |
178 174-184 |
4/4 |
5.00 |
36:29 |
2:02 +9
|
8:08 |
134 128-138 |
1090 |
177 166-182 |
3/2 |
5.25 |
38:08 |
1:40 |
6:39 |
137 130-140 |
911 |
179 176-184 |
3/5 |
5.50 |
39:47 |
1:38 |
6:33 |
133 129-138 |
872 |
178 176-182 |
5/5 |
5.75 |
41:35 |
1:48 +6
|
7:13 |
137 134-141 |
989 |
177 150-182 |
4/6 |
6.00 |
43:17 |
1:42 |
6:48 |
135 129-140 |
917 |
177 174-182 |
5/4 |
6.25 |
44:57 |
1:40 |
6:39 |
134 128-139 |
892 |
178 176-182 |
3/6 |
6.40 |
45:57 |
1:00 |
6:39 |
135 133-139 |
899 |
179 174-182 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
177 |
6.4 |
45:31 |
7:11 |
Walk |
0.0 |
92 |
0 |
1 |
11:40 |
Pause |
0.9 |
- |
- |
25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:13 |
54.79% |
More |
800m |
3:16 |
6:35 |
61.32% |
More |
1km |
4:05 |
6:35 |
63.87% |
More |
Mile |
6:43 |
6:43 |
66.01% |
More |
5k |
21:50 |
7:02 |
69.14% |
More |
5 miles |
35:24 |
7:05 |
69.50% |
More |
10k |
44:25 |
7:09 |
69.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
71.29 |
5km |
20:54 |
6:44 |
72.20 |
5M |
34:47 |
6:57 |
70.74 |
10km |
43:53 |
7:04 |
70.07 |
10M |
1:13:02 |
7:18 |
69.64 |
Half |
1:37:29 |
7:26 |
68.53 |
20M |
2:33:19 |
7:40 |
69.05 |
Mara |
3:24:41 |
7:49 |
68.97 |
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