Mon 16th Jan 2023 at 10:17am by Llamadance
Run > Recovery Run
-
Time
58:51
-
Miles
6.35
-
Min/mi
9:16
-
Pacing
90%
-
WAVA
53.01
-
Stride(cm)
103
-
Cals
571
-
Cadence
169
-
BPM
134
-
%MHR
71.7
-
B/mi
1243
-
Asc(m)
299
-
Hillscore
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:25(6:25/km) 125/137bpm [802b/km] 54cal 9.35/11.12kmph
2) 1km - 6:30(6:30/km) 134/145bpm [870b/km] 67cal 9.24/10.45kmph
3) 1km - 5:21(5:21/km) 133/140bpm [711b/km] 52cal 11.22/11.66kmph
4) 1km - 5:14(5:14/km) 128/136bpm [671b/km] 44cal 11.45/11.79kmph
5) 1km - 5:32(5:32/km) 135/142bpm [747b/km] 55cal 10.84/11.25kmph
6) 1km - 5:39(5:39/km) 134/139bpm [758b/km] 54cal 10.61/11.08kmph
7) 1km - 5:55(5:55/km) 141/149bpm [835b/km] 63cal 10.13/10.78kmph
8) 1km - 6:09(6:09/km) 145/152bpm [893b/km] 70cal 9.75/10.58kmph
9) 1km - 5:34(5:34/km) 139/149bpm [773b/km] 55cal 10.79/11.76kmph
10) 1km - 5:22(5:22/km) 137/146bpm [734b/km] 49cal 11.19/11.82kmph
11) 0.22km - 1:10(5:19/km) 129/133bpm [686b/km] 8cal 11.29/12.02kmph
6:25 6:30 5:21 5:14 5:32 5:39 5:55 6:09 5:34 5:22 1:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:47 |
112 75-130 |
1095 |
163 122-178 |
11/1 |
0.50 |
5:06 |
2:39 |
10:35 |
128 124-134 |
1355 |
167 162-172 |
19/3 |
0.75 |
7:45 |
2:39 |
10:38 |
133 125-136 |
1414 |
167 164-170 |
21/1 |
1.00 |
10:08 |
2:23 |
9:33 |
130 128-132 |
1242 |
170 166-176 |
8/2 |
1.25 |
13:00 |
2:51 |
11:26 |
139 133-144 |
1588 |
167 164-172 |
24/0 |
1.50 |
15:10 |
2:11 |
8:43 |
133 129-139 |
1159 |
169 164-174 |
3/8 |
1.75 |
17:19 |
2:08 |
8:33 |
132 129-135 |
1129 |
170 166-176 |
2/8 |
2.00 |
19:23 |
2:05 |
8:18 |
128 121-133 |
1063 |
169 164-174 |
0/18 |
2.25 |
21:30 |
2:07 |
8:28 |
127 121-133 |
1076 |
170 168-174 |
1/10 |
2.50 |
23:38 |
2:08 |
8:30 |
130 122-136 |
1105 |
170 166-174 |
1/11 |
2.75 |
25:48 |
2:11 |
8:42 |
133 132-135 |
1157 |
171 168-172 |
2/6 |
3.00 |
28:03 |
2:15 |
8:59 |
135 132-139 |
1213 |
170 164-172 |
3/3 |
3.25 |
30:23 |
2:20 |
9:21 |
136 131-141 |
1272 |
169 162-172 |
3/2 |
3.50 |
32:34 |
2:11 |
8:44 |
135 132-138 |
1179 |
170 168-172 |
1/5 |
3.75 |
34:54 |
2:20 |
9:19 |
134 131-136 |
1248 |
170 164-172 |
4/1 |
4.00 |
37:11 |
2:17 |
9:09 |
138 135-143 |
1262 |
170 166-176 |
6/0 |
4.25 |
39:40 |
2:28 |
9:53 |
141 138-148 |
1394 |
170 166-172 |
13/1 |
4.50 |
42:09 |
2:29 |
9:57 |
145 140-149 |
1444 |
170 168-172 |
12/1 |
4.75 |
44:37 |
2:28 |
9:54 |
148 143-152 |
1464 |
169 166-172 |
15/1 |
5.00 |
47:05 |
2:27 |
9:49 |
143 140-147 |
1403 |
171 168-174 |
8/1 |
5.25 |
49:28 |
2:24 |
9:35 |
144 139-149 |
1381 |
167 150-174 |
3/8 |
5.50 |
51:35 |
2:06 |
8:26 |
135 130-138 |
1138 |
169 166-172 |
0/19 |
5.75 |
53:41 |
2:06 |
8:25 |
132 127-140 |
1112 |
170 164-174 |
2/13 |
6.00 |
55:54 |
2:13 |
8:53 |
144 140-146 |
1280 |
172 168-176 |
5/6 |
6.25 |
57:59 |
2:05 |
8:19 |
130 125-140 |
1082 |
170 164-176 |
0/33 |
6.35 |
58:52 |
53 |
8:47 |
131 126-132 |
1151 |
170 166-174 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
169 |
6.3 |
58:45 |
9:16 |
Walk |
0.2 |
122 |
0 |
7 |
23:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
41.48% |
More |
800m |
4:09 |
8:21 |
47.89% |
More |
1km |
5:12 |
8:22 |
49.81% |
More |
Mile |
8:25 |
8:25 |
52.25% |
More |
5k |
27:38 |
8:54 |
54.16% |
More |
5 miles |
44:55 |
8:59 |
54.32% |
More |
10k |
57:33 |
9:16 |
52.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:27 |
7:27 |
59.01 |
5km |
26:27 |
8:31 |
56.58 |
5M |
45:03 |
9:01 |
54.16 |
10km |
57:26 |
9:15 |
53.07 |
10M |
1:37:48 |
9:47 |
51.55 |
Half |
2:12:16 |
10:06 |
50.06 |
20M |
3:32:18 |
10:37 |
49.42 |
Mara |
4:47:09 |
10:58 |
48.72 |
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