- windy
-
Time
1:20:50
-
Miles
9.20
-
Min/mi
8:47
-
Pacing
94%
-
WAVA
59.21
-
Stride(cm)
104
-
Cals
961
-
Cadence
176
-
BPM
140
-
%MHR
71.3
-
B/mi
1229
-
Asc(m)
57
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
No route planned and because I was running faster than expected, zone 2 HR, I did an extra mile or so.
Did a faster last 1.2 miles into zone 3 HR.
1) 1m - 9:15(9:15/m) 131/153bpm [1212b/mi] 95cal 6.48/7.5mph
2) 1m - 9:08(9:08/m) 135/142bpm [1234b/mi] 108cal 6.56/7.39mph
3) 1m - 9:04(9:04/m) 137/141bpm [1241b/mi] 109cal 6.62/7.32mph
4) 1m - 9:03(9:04/m) 138/142bpm [1250b/mi] 108cal 6.62/7.04mph
5) 1m - 9:05(9:05/m) 139/142bpm [1264b/mi] 108cal 6.6/7.18mph
6) 1m - 8:42(8:42/m) 140/149bpm [1219b/mi] 104cal 6.89/7.73mph
7) 1m - 8:34(8:34/m) 142/146bpm [1217b/mi] 103cal 7/7.35mph
8) 1m - 8:32(8:32/m) 143/147bpm [1220b/mi] 102cal 7.03/7.67mph
9) 1m - 7:48(7:48/m) 151/157bpm [1179b/mi] 102cal 7.69/9.32mph
10) 0.21m - 1:38(7:55/m) 155/157bpm [1228b/mi] 22cal 7.58/7.86mph
9:15 9:08 9:04 9:03 9:05 8:42 8:34 8:32 7:48 1:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:19 |
2:19 |
9:15 |
123 92-145 |
1139 |
169 128-174 |
2/1 |
0.50 |
4:40 |
2:21 |
9:26 |
132 123-153 |
1245 |
172 170-174 |
1/0 |
0.75 |
6:59 |
2:18 |
9:13 |
137 126-151 |
1262 |
174 172-174 |
6/0 |
1.00 |
9:16 |
2:17 |
9:08 |
141 132-152 |
1288 |
174 172-176 |
3/1 |
1.25 |
11:37 |
2:22 |
9:27 |
132 130-136 |
1248 |
173 172-174 |
0/0 |
1.50 |
13:53 |
2:16 |
9:04 |
136 133-142 |
1233 |
174 172-176 |
0/1 |
1.75 |
16:07 |
2:14 |
8:56 |
136 132-139 |
1214 |
174 172-178 |
0/2 |
2.00 |
18:24 |
2:16 |
9:06 |
137 136-138 |
1246 |
176 174-176 |
1/0 |
2.25 |
20:40 |
2:16 |
9:04 |
138 136-140 |
1252 |
176 174-176 |
0/1 |
2.50 |
22:58 |
2:18 |
9:12 |
137 136-140 |
1260 |
176 174-176 |
0/1 |
2.75 |
25:13 |
2:15 |
9:01 |
136 135-141 |
1225 |
175 174-176 |
1/0 |
3.00 |
27:27 |
2:15 |
8:58 |
137 131-139 |
1229 |
176 174-176 |
2/1 |
3.25 |
29:45 |
2:17 |
9:10 |
136 134-139 |
1246 |
174 172-176 |
1/1 |
3.50 |
32:01 |
2:16 |
9:04 |
138 135-142 |
1252 |
175 174-176 |
0/4 |
3.75 |
34:16 |
2:15 |
8:59 |
138 131-141 |
1241 |
175 174-176 |
0/3 |
4.00 |
36:31 |
2:15 |
9:00 |
141 139-142 |
1268 |
174 174-176 |
1/1 |
4.25 |
38:47 |
2:16 |
9:06 |
139 138-141 |
1264 |
175 174-176 |
2/0 |
4.50 |
41:03 |
2:15 |
9:02 |
139 137-140 |
1255 |
175 174-178 |
3/0 |
4.75 |
43:20 |
2:18 |
9:11 |
140 136-142 |
1285 |
175 174-176 |
0/1 |
5.00 |
45:36 |
2:16 |
9:04 |
139 138-140 |
1260 |
176 176-176 |
0/3 |
5.25 |
47:49 |
2:13 |
8:50 |
140 136-142 |
1237 |
178 178-178 |
0/2 |
5.50 |
50:00 |
2:11 |
8:44 |
139 138-141 |
1215 |
178 178-178 |
5/0 |
5.75 |
52:09 |
2:09 |
8:36 |
139 137-143 |
1195 |
177 176-178 |
2/1 |
6.00 |
54:19 |
2:10 |
8:42 |
144 139-149 |
1252 |
178 178-180 |
0/2 |
6.25 |
56:27 |
2:07 |
8:29 |
141 139-143 |
1197 |
179 178-180 |
0/2 |
6.50 |
58:33 |
2:06 |
8:25 |
143 140-146 |
1204 |
179 178-180 |
4/0 |
6.75 |
1:00:40 |
2:07 |
8:30 |
143 141-145 |
1214 |
178 178-178 |
2/0 |
7.00 |
1:02:52 |
2:12 |
8:48 |
141 139-142 |
1241 |
178 178-178 |
2/1 |
7.25 |
1:05:01 |
2:09 |
8:36 |
141 138-144 |
1213 |
178 176-180 |
1/2 |
7.50 |
1:07:10 |
2:09 |
8:36 |
142 140-144 |
1222 |
176 174-178 |
4/1 |
7.75 |
1:09:17 |
2:07 |
8:26 |
144 142-146 |
1215 |
176 176-178 |
0/3 |
8.00 |
1:11:24 |
2:07 |
8:29 |
144 143-145 |
1222 |
177 174-178 |
3/1 |
8.25 |
1:13:21 |
1:57 |
7:48 |
150 145-152 |
1169 |
180 178-182 |
2/0 |
8.50 |
1:15:23 |
2:02 |
8:06 |
152 150-153 |
1232 |
181 180-182 |
0/3 |
8.75 |
1:17:19 |
1:56 |
7:43 |
151 149-152 |
1164 |
182 180-184 |
0/5 |
9.00 |
1:19:14 |
1:55 |
7:40 |
154 149-157 |
1182 |
182 180-184 |
1/1 |
9.20 |
1:20:50 |
1:36 |
7:57 |
155 154-156 |
1231 |
181 180-184 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
9.2 |
1:20:49 |
8:47 |
Walk |
0.0 |
128 |
0 |
1 |
17:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
46.60% |
More |
800m |
3:48 |
7:39 |
53.98% |
More |
1km |
4:46 |
7:41 |
56.07% |
More |
Mile |
7:48 |
7:48 |
58.19% |
More |
5k |
25:43 |
8:17 |
60.17% |
More |
5 miles |
42:28 |
8:30 |
59.47% |
More |
10k |
53:29 |
8:36 |
59.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
60.69 |
5km |
25:13 |
8:07 |
61.35 |
5M |
42:01 |
8:24 |
60.11 |
10km |
53:03 |
8:32 |
59.52 |
10M |
1:28:24 |
8:50 |
59.12 |
Half |
1:58:06 |
9:01 |
58.14 |
20M |
3:05:57 |
9:18 |
58.52 |
Mara |
4:08:26 |
9:29 |
58.40 |
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Nice running 👏
Thanks Ness.