Mon 28th Nov 2022 at 6:03pm by jdc

Run > Pyramids

  • Time
    47:15
  • Miles
    5.01
  • Min/mi
    9:26
  • Pacing
    21%
  • WAVA
    64.19
  • Stride(cm)
    95
  • Cals
    412
  • Cadence
    179
  • BPM
    139
  • %MHR
    81.2
  • B/mi
    1309
  • Asc(m)
    199
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:35(9:35/m) 131/144bpm [1256b/mi] 83cal 6.26/6.76mph
2) 1m - 8:44(8:44/m) 135/155bpm [1179b/mi] 77cal 6.87/7.76mph
3) 1m - 9:24(9:24/m) 153/181bpm [1438b/mi] 98cal 6.38/7.6mph
4) 1m - 9:29(9:29/m) 143/161bpm [1357b/mi] 87cal 6.32/7.91mph
5) 1m - 9:55(9:55/m) 135/146bpm [1340b/mi] 67cal 6.05/6.99mph
6) 0.01m - 7(8:50/m) 133/134bpm [1175b/mi] 6.79/6.93mph

Monday night Northbrook Training. Pyramid hill reps on A45. 1, 2, 3, 4, 5, 4, 3, 2, 1, mins with 30 sec static recovery. tough session but worthwhile.
9:35 8:44 9:24 9:29 9:55 7

Pace

15% 7% 30% 29% 17% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:24 2:24 9:34 118 74-139 1129 178 118-186 18/24
0.50 4:55 2:31 10:05 135 132-138 1362 173 168-178 22/16
0.75 7:22 2:27 9:46 135 123-143 1319 173 168-176 12/17
1.00 9:35 2:13 8:53 130 122-144 1155 176 174-178 10/27
1.25 16:26 6:51 +4:41 27:26 114 65-138 3127 176 118-188 17/7
1.50 19:08 2:42 +30 10:46 139 129-146 1498 183 118-190 11/11
1.75 21:26 2:18 9:13 145 133-153 1335 186 182-190 16/15
2.00 24:01 2:35 +32 10:20 134 111-154 1386 187 118-190 8/9
2.25 27:17 3:16 +44 13:05 157 115-180 2054 179 122-194 13/10
2.50 29:25 2:07 8:29 155 134-175 1315 183 172-190 7/9
2.75 32:26 3:01 +31 12:06 152 148-160 1838 176 118-184 7/9
3.00 34:40 2:15 8:58 145 137-155 1301 184 178-190 15/9
3.25 37:32 2:52 +30 11:27 145 137-152 1660 182 176-186 16/17
3.50 40:33 3:01 +30 12:03 144 136-149 1736 180 172-190 15/20
3.75 43:13 2:40 +30 10:40 144 132-161 1535 182 118-188 13/6
4.00 49:07 5:54 +3:27 23:38 141 98-157 3332 177 118-192 11/12
4.25 51:49 2:41 10:45 138 128-145 1483 175 172-178 3/8
4.50 54:13 2:24 9:38 134 128-141 1290 179 172-182 29/15
4.75 56:44 2:31 10:06 133 130-135 1343 179 176-182 23/13
5.00 59:16 2:32 +13 10:08 134 128-138 1358 180 118-186 19/20
5.01 59:24 8 9:10 133 133-133 1218 188 188-188 2/0

Heart

139/180max
  • Show Beats/Mile

Elevation

Asc 199m, Range 41m, Flat prediction 45:52
Elevation Graph
Biggest Climbs (m) Min/mi
20 8.6% 10:28
13 7.2% 9:54
11 10.0% 12:54
10 6.9% 10:41
10 5.3% 15:15
See your biggest climbs

Cadence

179 (194 max) Stride Length: 95cm Run: 97.4% Walk: 2.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:11 52.28% More
800m 4:26 8:55 54.78% More
1km 5:42 9:11 55.26% More
Mile 9:22 9:22 56.49% More
5k 35:42 11:29 51.81% More
5 miles 59:13 11:51 51.13% More

Predictions

Dist Time Per Mile WAVA
1M 8:34 8:34 61.79
5km 28:28 9:10 64.97
5M 47:09 9:26 64.21
10km 59:22 9:33 63.95
10M 1:38:18 9:50 63.86
Half 2:10:53 9:59 62.76
20M 3:24:58 10:15 63.35
Mara 4:32:53 10:25 63.22
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