Wed 28th Sep 2022 at 7:55am by RossN
Run > General
-
Time
52:13
-
Miles
5.59
-
Min/mi
9:20
-
Pacing
95%
-
WAVA
58.43
-
Stride(cm)
95
-
Cals
522
-
Cadence
181
-
BPM
138
-
%MHR
80.6
-
B/mi
1287
-
Asc(m)
175
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:50(5:50/km) 126/134bpm [735b/km] 51cal 10.29/11.35kmph
2) 1km - 5:46(5:46/km) 137/142bpm [790b/km] 59cal 10.4/10.85kmph
3) 1km - 5:45(5:45/km) 140/142bpm [805b/km] 60cal 10.43/15.08kmph
4) 1km - 5:54(5:54/km) 141/144bpm [832b/km] 62cal 10.17/10.98kmph
5) 1km - 5:42(5:42/km) 140/142bpm [797b/km] 58cal 10.53/14.88kmph
6) 1km - 5:49(5:49/km) 141/143bpm [819b/km] 59cal 10.33/10.85kmph
7) 1km - 5:56(5:56/km) 141/143bpm [836b/km] 59cal 10.12/10.58kmph
8) 1km - 6:01(6:01/km) 141/143bpm [848b/km] 59cal 9.97/10.88kmph
9) 1km - 5:29(5:29/km) 143/153bpm [784b/km] 55cal 10.94/15.28kmph
10) 0.01km - 2(2:51/km) 154/154bpm [439b/km] 21.05/13.47kmph
Still with sore quads.
5:50 5:46 5:45 5:54 5:42 5:49 5:56 6:01 5:29 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:19 |
2:19 |
9:15 |
111 72-133 |
1027 |
175 166-182 |
0.50 |
4:37 |
2:18 |
9:12 |
131 128-133 |
1206 |
178 168-186 |
0.75 |
7:04 |
2:27 |
9:47 |
135 132-138 |
1320 |
174 122-190 |
1.00 |
9:23 |
2:19 |
9:16 |
136 131-138 |
1260 |
180 174-188 |
1.25 |
11:40 |
2:18 |
9:12 |
137 128-142 |
1260 |
183 174-192 |
1.50 |
13:53 |
2:13 |
8:51 |
140 138-142 |
1240 |
184 178-190 |
1.75 |
16:14 |
2:21 |
9:22 |
140 138-142 |
1312 |
182 178-190 |
2.00 |
18:41 |
2:27 |
9:48 |
141 140-143 |
1383 |
184 176-192 |
2.25 |
21:01 |
2:20 |
9:20 |
140 139-142 |
1306 |
184 176-192 |
2.50 |
23:23 |
2:22 |
9:29 |
140 138-143 |
1327 |
180 178-188 |
2.75 |
25:46 |
2:23 |
9:32 |
139 137-141 |
1325 |
181 174-190 |
3.00 |
27:59 |
2:13 |
8:52 |
141 139-142 |
1250 |
179 176-186 |
3.25 |
30:19 |
2:20 |
9:19 |
141 139-143 |
1313 |
181 172-190 |
3.50 |
32:35 |
2:16 |
9:06 |
140 139-141 |
1274 |
184 174-188 |
3.75 |
34:58 |
2:23 |
9:31 |
141 140-143 |
1342 |
179 172-186 |
4.00 |
37:20 |
2:22 |
9:27 |
140 139-142 |
1324 |
180 174-190 |
4.25 |
39:45 |
2:25 |
9:40 |
140 138-143 |
1354 |
177 170-186 |
4.50 |
42:09 |
2:24 |
9:37 |
141 139-143 |
1357 |
179 172-188 |
4.75 |
44:33 |
2:24 |
9:38 |
141 138-142 |
1358 |
181 174-190 |
5.00 |
46:57 |
2:23 |
9:34 |
141 140-143 |
1348 |
183 176-194 |
5.25 |
49:08 |
2:11 |
8:43 |
141 140-143 |
1230 |
181 176-188 |
5.50 |
51:29 |
2:21 |
9:24 |
144 143-145 |
1353 |
179 172-184 |
5.60 |
52:14 |
45 |
7:36 |
150 145-154 |
1141 |
193 172-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
180 |
5.6 |
52:01 |
9:20 |
Walk |
0.4 |
122 |
0 |
13 |
9:56 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:33 |
42.74% |
More |
800m |
4:22 |
8:47 |
50.07% |
More |
1km |
5:29 |
8:49 |
52.07% |
More |
Mile |
9:09 |
9:09 |
53.17% |
More |
5k |
28:54 |
9:18 |
57.40% |
More |
5 miles |
46:39 |
9:20 |
58.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:25 |
8:25 |
57.79 |
5km |
28:01 |
9:01 |
59.21 |
5M |
46:24 |
9:17 |
58.55 |
10km |
58:25 |
9:24 |
58.23 |
10M |
1:36:44 |
9:40 |
58.31 |
Half |
2:08:47 |
9:50 |
57.60 |
20M |
3:21:40 |
10:05 |
58.29 |
Mara |
4:28:30 |
10:15 |
58.38 |
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