Tue 20th Sep 2022 at 6:47am by RossN
Run > General
-
Time
1:29:41
-
Miles
9.94
-
Min/mi
9:01
-
Pacing
93%
-
WAVA
62.50
-
Stride(cm)
98
-
Cals
927
-
Cadence
183
-
BPM
148
-
%MHR
86.7
-
B/mi
1337
-
Asc(m)
347
-
Hillscore
29
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:40(5:40/km) 135/145bpm [764b/km] 56cal 10.6/13.03kmph
2) 1km - 5:20(5:20/km) 145/149bpm [774b/km] 58cal 11.24/11.66kmph
3) 1km - 5:12(5:12/km) 150/153bpm [780b/km] 57cal 11.53/13.17kmph
4) 1km - 5:20(5:20/km) 153/155bpm [816b/km] 59cal 11.25/12.8kmph
5) 1km - 5:30(5:30/km) 151/154bpm [830b/km] 60cal 10.91/12.02kmph
6) 1km - 5:31(5:31/km) 151/152bpm [832b/km] 60cal 10.89/11.59kmph
7) 1km - 5:23(5:23/km) 151/153bpm [813b/km] 58cal 11.15/13.17kmph
8) 1km - 5:37(5:37/km) 153/155bpm [860b/km] 61cal 10.68/12.26kmph
9) 1km - 5:35(5:35/km) 151/153bpm [844b/km] 60cal 10.74/11.08kmph
10) 1km - 5:44(5:44/km) 150/153bpm [860b/km] 61cal 10.46/10.92kmph
11) 1km - 5:42(5:42/km) 149/151bpm [850b/km] 59cal 10.52/11.05kmph
12) 1km - 5:54(5:54/km) 148/150bpm [873b/km] 59cal 10.17/13.3kmph
13) 1km - 5:45(5:45/km) 147/149bpm [845b/km] 55cal 10.44/11.29kmph
14) 1km - 5:54(5:54/km) 147/149bpm [868b/km] 55cal 10.16/12.19kmph
15) 1km - 6:01(6:01/km) 148/152bpm [890b/km] 55cal 9.98/14.78kmph
16) 1km - 5:32(5:32/km) 152/161bpm [840b/km] 54cal 10.85/12.02kmph
17) 0.01km - 1(2:27/km) 161/161bpm [396b/km] 24.43/13.44kmph
First half was OK. Down to 'training pace' coming home. Felt OK though - hips at 98%.
5:40 5:20 5:12 5:20 5:30 5:31 5:23 5:37 5:35 5:44 5:42 5:54 5:45 5:54 6:01 5:32 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:31 |
4:31 |
9:02 |
127 79-145 |
1146 |
188 92-248 |
1.00 |
8:58 |
4:27 |
8:55 |
144 140-146 |
1284 |
189 170-206 |
1.50 |
13:12 |
4:14 |
8:27 |
148 143-151 |
1251 |
188 96-204 |
2.00 |
17:21 |
4:09 |
8:18 |
151 148-153 |
1253 |
190 168-198 |
2.50 |
21:40 |
4:19 |
8:39 |
153 151-155 |
1323 |
188 178-198 |
3.00 |
26:03 |
4:23 |
8:46 |
151 149-153 |
1324 |
186 124-208 |
3.50 |
30:26 |
4:23 |
8:47 |
151 150-154 |
1325 |
184 94-194 |
4.00 |
34:56 |
4:30 |
9:00 |
151 149-153 |
1359 |
181 176-188 |
4.50 |
39:16 |
4:19 |
8:39 |
151 149-154 |
1305 |
182 176-190 |
5.00 |
43:48 |
4:33 |
9:05 |
152 149-155 |
1381 |
182 174-188 |
5.50 |
48:19 |
4:30 |
9:01 |
151 150-153 |
1361 |
180 174-188 |
6.00 |
52:53 |
4:34 |
9:08 |
150 149-152 |
1371 |
183 174-194 |
6.50 |
57:23 |
4:31 |
9:01 |
150 149-152 |
1353 |
181 174-190 |
7.00 |
1:02:06 |
4:42 |
9:25 |
148 145-150 |
1393 |
179 172-188 |
7.50 |
1:06:52 |
4:46 |
9:32 |
148 144-150 |
1411 |
181 172-190 |
8.00 |
1:11:31 |
4:39 |
9:18 |
147 146-149 |
1367 |
180 172-188 |
8.50 |
1:16:17 |
4:47 |
9:33 |
147 143-149 |
1404 |
175 120-190 |
9.00 |
1:21:02 |
4:44 |
9:28 |
147 144-150 |
1392 |
179 170-194 |
9.50 |
1:25:57 |
4:55 |
9:51 |
149 147-152 |
1467 |
178 170-190 |
9.95 |
1:29:41 |
3:44 |
8:23 |
154 147-161 |
1291 |
186 128-202 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
183 |
9.8 |
1:28:40 |
9:01 |
Walk |
1.1 |
113 |
0.1 |
1:00 |
9:16 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:57 |
45.98% |
More |
800m |
4:04 |
8:11 |
53.77% |
More |
1km |
5:06 |
8:13 |
55.90% |
More |
Mile |
8:20 |
8:20 |
58.38% |
More |
5k |
26:50 |
8:38 |
61.81% |
More |
5 miles |
43:43 |
8:45 |
62.15% |
More |
10k |
54:50 |
8:49 |
62.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
61.83 |
5km |
26:09 |
8:25 |
63.44 |
5M |
43:17 |
8:39 |
62.77 |
10km |
54:30 |
8:46 |
62.42 |
10M |
1:30:15 |
9:02 |
62.49 |
Half |
2:00:10 |
9:10 |
61.73 |
20M |
3:08:11 |
9:25 |
62.47 |
Mara |
4:10:33 |
9:34 |
62.56 |
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