-
Time
40:16
-
Miles
3.31
-
Min/mi
12:10
-
Pacing
87%
-
WAVA
45.19
-
Stride(cm)
85
-
Cals
302
-
Cadence
156
-
BPM
128
-
%MHR
74.6
-
B/mi
1551
-
Asc(m)
173
-
Hillscore
4
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 11:36(11:36/m) 125/161bpm [1450b/mi] 89cal 5.17/5.72mph
2) 1m - 11:47(11:47/m) 129/133bpm [1520b/mi] 93cal 5.09/5.7mph
3) 1m - 13:09(13:09/m) 126/139bpm [1656b/mi] 90cal 4.57/5.43mph
4) 0.31m - 3:44(11:57/m) 136/146bpm [1625b/mi] 30cal 5.02/5.51mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 |
12:26 |
130 106-159 |
1616 |
161 158-166 |
1/13 |
0.25 |
2:56 |
1:23 |
11:02 |
120 114-124 |
1324 |
161 158-164 |
1/2 |
0.38 |
4:25 |
1:29 |
11:49 |
123 117-127 |
1454 |
162 160-164 |
5/4 |
0.50 |
5:49 |
1:25 |
11:19 |
121 119-127 |
1369 |
160 160-162 |
2/2 |
0.63 |
7:14 |
1:24 |
11:16 |
125 121-130 |
1408 |
160 154-166 |
3/7 |
0.75 |
8:40 |
1:26 |
11:29 |
127 125-131 |
1459 |
160 158-162 |
22/12 |
0.88 |
10:11 |
1:30 |
12:03 |
128 125-131 |
1543 |
160 160-162 |
5/8 |
1.00 |
11:37 |
1:27 |
11:35 |
129 127-131 |
1495 |
160 158-162 |
7/8 |
1.13 |
13:03 |
1:26 |
11:24 |
128 127-130 |
1459 |
159 158-162 |
12/7 |
1.25 |
14:36 |
1:33 |
12:23 |
128 126-131 |
1586 |
160 158-162 |
9/6 |
1.38 |
16:04 |
1:28 |
11:42 |
128 126-130 |
1498 |
160 158-162 |
9/6 |
1.50 |
17:32 |
1:29 |
11:48 |
130 128-133 |
1534 |
159 156-162 |
10/17 |
1.63 |
18:56 |
1:23 |
11:08 |
127 123-130 |
1413 |
159 158-160 |
12/5 |
1.75 |
20:26 |
1:30 |
12:01 |
129 126-132 |
1550 |
157 150-160 |
5/13 |
1.88 |
21:54 |
1:28 |
11:46 |
130 127-133 |
1529 |
158 156-160 |
11/4 |
2.00 |
23:25 |
1:31 |
12:06 |
132 130-133 |
1597 |
160 158-162 |
7/11 |
2.13 |
24:55 |
1:30 |
12:02 |
131 124-133 |
1577 |
155 116-160 |
9/3 |
2.25 |
27:17 |
2:22 |
18:53 |
106 95-121 |
2002 |
111 102-160 |
10/7 |
2.38 |
28:47 |
1:30 |
12:03 |
124 104-136 |
1494 |
160 158-162 |
12/5 |
2.50 |
30:18 |
1:31 |
12:05 |
132 129-134 |
1596 |
157 156-158 |
5/12 |
2.63 |
31:50 |
1:33 |
12:23 |
131 129-132 |
1622 |
157 156-160 |
3/10 |
2.75 |
33:21 |
1:31 |
12:05 |
130 128-131 |
1572 |
158 156-160 |
9/9 |
2.88 |
34:59 |
1:38 |
13:03 |
134 129-138 |
1749 |
157 156-158 |
15/9 |
3.00 |
36:34 |
1:35 |
12:41 |
134 130-136 |
1700 |
157 154-160 |
6/8 |
3.13 |
37:59 |
1:25 |
11:22 |
133 128-144 |
1511 |
159 156-160 |
15/12 |
3.25 |
39:28 |
1:29 |
11:53 |
138 133-145 |
1640 |
157 156-160 |
8/10 |
3.31 |
40:18 |
50 |
13:27 |
135 135-136 |
1816 |
156 154-158 |
4/12 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.8 |
159 |
3.2 |
37:49 |
11:51 |
Walk |
5.9 |
109 |
0.1 |
2:23 |
19:37 |
Still |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:43 |
10:57 |
36.62% |
More |
800m |
5:37 |
11:17 |
39.21% |
More |
1km |
7:01 |
11:17 |
40.86% |
More |
Mile |
11:27 |
11:27 |
42.61% |
More |
5k |
37:36 |
12:06 |
45.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:19 |
11:19 |
43.10 |
5km |
37:39 |
12:07 |
45.27 |
5M |
1:02:21 |
12:28 |
44.65 |
10km |
1:18:30 |
12:38 |
44.41 |
10M |
2:10:00 |
13:00 |
44.22 |
Half |
2:53:05 |
13:13 |
43.41 |
20M |
4:31:02 |
13:33 |
43.67 |
Mara |
6:00:51 |
13:46 |
43.47 |
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How is the ankle?
Niggly. I'm not sure I'm doing any damage, though. Difficult to tell. Aches the day after I do the full exercises. Seemed okay in the morning when I went out, better than it had in a long time, but after less than a mile I cold certainly feel it.
Hm. Mixed bag. Annoying.