Sun 18th Sep 2022 at 8:11am by RossN
Run > General
-
Time
59:34
-
Miles
6.21
-
Min/mi
9:36
-
Pacing
83%
-
WAVA
57.11
-
Stride(cm)
92
-
Cals
587
-
Cadence
183
-
BPM
140
-
%MHR
81.7
-
B/mi
1340
-
Asc(m)
226
-
Hillscore
22
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:56(5:56/km) 126/136bpm [748b/km] 53cal 10.11/11.76kmph
2) 1km - 5:44(5:44/km) 138/142bpm [792b/km] 60cal 10.45/11.72kmph
3) 1km - 6:08(6:08/km) 140/143bpm [859b/km] 64cal 9.77/10.98kmph
4) 1km - 5:59(5:59/km) 143/147bpm [855b/km] 63cal 10.03/11.19kmph
5) 1km - 6:22(6:22/km) 142/146bpm [904b/km] 65cal 9.42/11.39kmph
6) 1km - 7:27(7:27/km) 128/143bpm [953b/km] 51cal 8.06/12.77kmph
7) 1km - 5:45(5:45/km) 144/146bpm [827b/km] 59cal 10.44/11.22kmph
8) 1km - 5:37(5:37/km) 145/147bpm [813b/km] 58cal 10.7/12.16kmph
9) 1km - 5:24(5:24/km) 148/151bpm [800b/km] 58cal 11.1/13.2kmph
10) 1km - 5:08(5:08/km) 155/164bpm [795b/km] 56cal 11.7/14.41kmph
11) 0.02km - 4(4:04/km) 164/164bpm [667b/km] 14.76/14.14kmph
Still sore from yesterday. A bit of walking took my average pace down to 6:15/k so I put in some effort to get it down to 6:00 overall.
5:56 5:44 6:08 5:59 6:22 7:27 5:45 5:37 5:24 5:08 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:30 |
2:30 |
9:58 |
107 69-131 |
1067 |
173 88-190 |
0.50 |
4:47 |
2:18 |
9:11 |
133 130-136 |
1221 |
176 92-184 |
0.75 |
7:06 |
2:19 |
9:15 |
137 133-140 |
1268 |
186 178-192 |
1.00 |
9:24 |
2:18 |
9:14 |
140 139-142 |
1293 |
189 180-194 |
1.25 |
11:44 |
2:20 |
9:19 |
135 131-141 |
1259 |
185 176-192 |
1.50 |
14:04 |
2:19 |
9:17 |
139 136-141 |
1290 |
186 180-192 |
1.75 |
16:26 |
2:22 |
9:28 |
141 139-141 |
1335 |
190 182-198 |
2.00 |
19:15 |
2:50 |
11:19 |
141 136-143 |
1595 |
170 118-188 |
2.25 |
21:39 |
2:23 |
9:34 |
143 141-147 |
1368 |
183 174-196 |
2.50 |
23:56 |
2:17 |
9:08 |
145 142-147 |
1324 |
190 178-202 |
2.75 |
26:17 |
2:21 |
9:25 |
142 141-144 |
1337 |
186 178-192 |
3.00 |
28:52 |
2:35 |
10:21 |
141 133-145 |
1460 |
180 118-194 |
3.25 |
31:43 |
2:51 |
11:23 |
130 112-146 |
1479 |
149 120-194 |
3.50 |
35:16 |
3:33 |
14:13 |
125 113-139 |
1778 |
164 118-192 |
3.75 |
37:47 |
2:31 |
10:04 |
138 129-143 |
1389 |
183 172-194 |
4.00 |
40:07 |
2:20 |
9:18 |
144 143-146 |
1340 |
182 120-192 |
4.25 |
42:24 |
2:17 |
9:09 |
145 142-146 |
1326 |
187 178-194 |
4.50 |
44:43 |
2:19 |
9:17 |
145 143-146 |
1345 |
187 180-196 |
4.75 |
46:59 |
2:15 |
9:02 |
145 144-146 |
1309 |
188 178-194 |
5.00 |
49:11 |
2:13 |
8:51 |
145 143-147 |
1284 |
188 178-192 |
5.25 |
51:21 |
2:09 |
8:38 |
148 144-149 |
1277 |
187 98-202 |
5.50 |
53:31 |
2:11 |
8:42 |
150 147-151 |
1306 |
180 96-196 |
5.75 |
55:47 |
2:15 |
9:01 |
150 149-152 |
1352 |
183 96-196 |
6.00 |
57:55 |
2:08 |
8:33 |
154 151-159 |
1316 |
195 186-210 |
6.22 |
59:34 |
1:39 |
7:24 |
161 158-164 |
1192 |
199 192-210 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.2 |
186 |
6 |
56:06 |
9:21 |
Walk |
5.8 |
117 |
0.2 |
3:27 |
15:08 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
49.47% |
More |
800m |
4:01 |
8:05 |
54.45% |
More |
1km |
5:08 |
8:15 |
55.66% |
More |
Mile |
8:28 |
8:28 |
57.46% |
More |
5k |
29:15 |
9:25 |
56.72% |
More |
5 miles |
48:04 |
9:37 |
56.52% |
More |
10k |
59:28 |
9:34 |
57.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
56.56 |
5km |
28:35 |
9:12 |
58.04 |
5M |
47:20 |
9:28 |
57.40 |
10km |
59:36 |
9:36 |
57.07 |
10M |
1:38:42 |
9:52 |
57.14 |
Half |
2:11:25 |
10:02 |
56.45 |
20M |
3:25:47 |
10:17 |
57.12 |
Mara |
4:33:59 |
10:27 |
57.21 |
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