Wed 10th Aug 2022 at 7:57pm by Darlo
Run > Steady-State
- Amazing
- v warm
-
Time
38:28
-
Miles
3.59
-
Min/mi
10:43
-
Pacing
94%
-
WAVA
47.57
-
Stride(cm)
96
-
Cals
498
-
Cadence
156
-
BPM
140
-
%MHR
77.1
-
B/mi
1495
-
Asc(m)
47
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:45(10:45/m) 130/149bpm [1396b/mi] 135cal
2) 1m - 10:40(10:40/m) 143/151bpm [1525b/mi] 138cal
3) 1m - 10:50(10:50/m) 145/153bpm [1571b/mi] 141cal
4) 0.59m - 6:13(10:28/m) 149/159bpm [1560b/mi] 84cal
out and back warm
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:34 |
1:34 |
12:29 |
113 74-129 |
1411 |
153 144-156 |
3/0 |
0.25 |
2:52 |
1:19 |
10:30 |
123 116-127 |
1291 |
155 148-158 |
3/3 |
0.38 |
4:07 |
1:15 |
9:58 |
125 122-130 |
1245 |
158 156-160 |
4/3 |
0.50 |
5:25 |
1:18 |
10:21 |
121 116-128 |
1252 |
157 156-160 |
1/5 |
0.63 |
6:41 |
1:16 |
10:09 |
132 127-136 |
1340 |
158 156-160 |
2/2 |
0.75 |
8:01 |
1:20 |
10:44 |
139 131-143 |
1492 |
156 154-158 |
2/4 |
0.88 |
9:25 |
1:23 |
11:05 |
144 141-147 |
1596 |
156 154-158 |
4/0 |
1.00 |
10:44 |
1:20 |
10:39 |
146 145-149 |
1556 |
157 154-160 |
7/0 |
1.13 |
12:02 |
1:17 |
10:17 |
141 135-147 |
1451 |
158 156-160 |
0/4 |
1.25 |
13:23 |
1:21 |
10:51 |
141 137-144 |
1531 |
156 154-158 |
3/2 |
1.38 |
14:39 |
1:16 |
10:10 |
147 144-151 |
1495 |
158 156-164 |
2/4 |
1.50 |
15:58 |
1:19 |
10:28 |
143 141-145 |
1497 |
157 154-158 |
1/5 |
1.63 |
17:16 |
1:18 |
10:24 |
145 141-149 |
1507 |
156 154-158 |
5/1 |
1.75 |
18:39 |
1:23 |
11:08 |
136 127-148 |
1514 |
154 148-158 |
1/6 |
1.88 |
20:00 |
1:21 |
10:47 |
143 130-147 |
1543 |
156 154-158 |
3/3 |
2.00 |
21:24 |
1:24 |
11:13 |
143 138-147 |
1604 |
155 148-160 |
8/2 |
2.13 |
22:43 |
1:19 |
10:30 |
143 141-144 |
1501 |
157 152-160 |
2/5 |
2.25 |
24:11 |
1:28 |
11:41 |
147 141-153 |
1718 |
153 150-158 |
4/4 |
2.38 |
25:32 |
1:21 |
10:47 |
148 145-150 |
1596 |
158 154-160 |
6/1 |
2.50 |
26:55 |
1:24 |
11:08 |
146 142-148 |
1626 |
156 154-158 |
3/5 |
2.63 |
28:14 |
1:19 |
10:34 |
145 142-147 |
1533 |
156 152-158 |
5/2 |
2.75 |
29:30 |
1:16 |
10:04 |
145 142-148 |
1460 |
158 156-160 |
1/7 |
2.88 |
30:49 |
1:19 |
10:34 |
141 138-145 |
1490 |
157 154-160 |
1/8 |
3.00 |
32:14 |
1:25 |
11:18 |
143 138-148 |
1615 |
153 144-158 |
3/2 |
3.13 |
33:34 |
1:20 |
10:38 |
144 141-147 |
1531 |
156 152-158 |
2/3 |
3.25 |
34:52 |
1:18 |
10:24 |
147 141-151 |
1529 |
155 150-160 |
3/1 |
3.38 |
36:11 |
1:20 |
10:40 |
149 142-153 |
1589 |
156 150-160 |
3/2 |
3.50 |
37:33 |
1:21 |
10:51 |
153 146-157 |
1659 |
156 146-162 |
5/2 |
3.59 |
38:27 |
54 |
9:42 |
152 151-154 |
1475 |
158 156-160 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.1 |
156 |
3.5 |
36:56 |
10:38 |
Walk |
3.9 |
148 |
0.1 |
1:31 |
12:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
9:58 |
35.33% |
More |
800m |
5:00 |
10:03 |
41.74% |
More |
1km |
6:23 |
10:16 |
42.66% |
More |
Mile |
10:23 |
10:23 |
44.44% |
More |
5k |
33:03 |
10:38 |
47.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
46.57 |
5km |
33:00 |
10:37 |
47.68 |
5M |
54:39 |
10:56 |
47.04 |
10km |
1:08:48 |
11:04 |
46.73 |
10M |
1:53:57 |
11:24 |
46.72 |
Half |
2:31:42 |
11:35 |
46.12 |
20M |
3:57:34 |
11:53 |
46.67 |
Mara |
5:16:17 |
12:04 |
46.74 |
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