Thu 15th Sep 2022 at 5:07pm by Serendippily
Run > Steady-State
-
Time
35:12
-
Miles
2.91
-
Min/mi
12:06
-
Pacing
87%
-
WAVA
45.26
-
Stride(cm)
82
-
Cals
356
-
Cadence
163
-
BPM
143
-
%MHR
84
-
B/mi
1728
-
Asc(m)
200
-
Hillscore
7
-
Surface
Road
Notes & Comments
2 comments
Not easy: calves still sore from yesterday and in a restricted window
Probably helped my head though
Split Summary
===
1) 2.91m - 35:12(12:05/m) 143/172bpm [1727b/mi] 356cal 4.97/6.07mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:49 |
117 94-134 |
1382 |
163 118-234 |
8/5 |
0.25 |
2:56 |
1:27 |
11:40 |
134 132-136 |
1562 |
165 162-168 |
8/5 |
0.38 |
4:28 |
1:32 |
12:16 |
140 134-146 |
1718 |
164 160-166 |
13/9 |
0.50 |
5:56 |
1:28 |
11:41 |
144 141-148 |
1683 |
166 164-166 |
13/13 |
0.63 |
7:37 |
1:42 |
13:33 |
146 143-150 |
1978 |
164 160-166 |
8/1 |
0.75 |
9:01 |
1:24 |
11:13 |
142 138-146 |
1592 |
166 164-168 |
4/9 |
0.88 |
10:27 |
1:26 |
11:25 |
147 143-150 |
1678 |
164 162-164 |
7/1 |
1.00 |
12:20 |
1:53 |
15:06 |
152 147-158 |
2295 |
158 116-164 |
16/0 |
1.13 |
13:51 |
1:31 |
12:06 |
153 149-156 |
1851 |
165 162-168 |
12/16 |
1.25 |
15:24 |
1:33 |
12:24 |
139 134-146 |
1724 |
166 164-168 |
16/22 |
1.38 |
16:49 |
1:25 |
11:22 |
141 138-146 |
1603 |
165 160-166 |
9/22 |
1.50 |
18:34 |
1:45 |
13:59 |
131 122-138 |
1832 |
164 156-168 |
12/15 |
1.63 |
20:05 |
1:31 |
12:07 |
134 128-139 |
1624 |
159 122-164 |
16/13 |
1.75 |
22:00 |
1:54 |
15:16 |
137 129-146 |
2091 |
155 122-166 |
7/11 |
1.88 |
23:30 |
1:31 |
12:08 |
139 137-140 |
1686 |
163 160-166 |
3/13 |
2.00 |
25:01 |
1:30 |
12:01 |
139 136-143 |
1671 |
164 162-166 |
16/13 |
2.13 |
26:26 |
1:25 |
11:20 |
149 141-155 |
1688 |
164 162-166 |
20/8 |
2.25 |
28:06 |
1:40 |
13:21 |
162 152-172 |
2162 |
164 162-170 |
7/7 |
2.38 |
29:17 |
1:11 |
9:31 |
164 156-170 |
1562 |
168 166-170 |
17/4 |
2.50 |
30:37 |
1:20 |
10:42 |
150 146-156 |
1606 |
167 162-170 |
4/15 |
2.63 |
32:02 |
1:24 |
11:15 |
149 142-157 |
1676 |
161 150-166 |
12/0 |
2.75 |
33:26 |
1:24 |
11:14 |
145 139-155 |
1629 |
165 160-168 |
2/15 |
2.88 |
34:46 |
1:20 |
10:38 |
146 143-147 |
1553 |
165 162-168 |
12/9 |
2.91 |
35:12 |
26 |
10:59 |
143 142-143 |
1570 |
168 166-168 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
164 |
2.9 |
34:40 |
12:00 |
Walk |
1.5 |
120 |
0 |
31 |
18:44 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:30 |
10:03 |
39.92% |
More |
800m |
5:16 |
10:35 |
41.83% |
More |
1km |
6:36 |
10:37 |
43.41% |
More |
Mile |
11:09 |
11:09 |
43.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:21 |
11:21 |
42.97 |
5km |
37:44 |
12:09 |
45.17 |
5M |
1:02:29 |
12:30 |
44.55 |
10km |
1:18:40 |
12:40 |
44.32 |
10M |
2:10:16 |
13:02 |
44.13 |
Half |
2:53:26 |
13:14 |
43.32 |
20M |
4:31:35 |
13:35 |
43.58 |
Mara |
6:01:35 |
13:48 |
43.38 |
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Helping head is important
Worth doing then x