-
Time
53:03
-
Miles
6.00
-
Min/mi
8:51
-
Pacing
82%
-
WAVA
55.47
-
Stride(cm)
110
-
Cals
864
-
Cadence
166
-
BPM
156
-
B/mi
1378
-
Asc(m)
80
-
Hillscore
4
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 8:42(8:42/m) 139/152bpm [1210b/mi] 125cal 6.89/9.85mph
2) 1m - 8:53(8:53/m) 150/162bpm [1333b/mi] 138cal 6.75/7.72mph
3) 1m - 9:02(9:02/m) 157/167bpm [1418b/mi] 145cal 6.64/7.56mph
4) 1m - 9:03(9:03/m) 157/163bpm [1420b/mi] 147cal 6.63/7.26mph
5) 1m - 8:36(8:36/m) 161/169bpm [1385b/mi] 142cal 6.97/7.85mph
6) 1m - 8:45(8:45/m) 175/185bpm [1531b/mi] 167cal 6.86/8.75mph
7) 0m - 2(7:02/m) 170/170bpm [1195b/mi] 8.54/6.99mph
8:42 8:53 9:02 9:03 8:36 8:45 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:16 |
129 92-140 |
1066 |
166 162-172 |
2/5 |
0.50 |
4:21 |
2:17 |
9:08 |
139 131-144 |
1269 |
166 164-168 |
7/2 |
0.75 |
6:34 |
2:13 |
8:53 |
141 139-143 |
1252 |
164 162-168 |
4/3 |
1.00 |
8:42 |
2:08 |
8:31 |
146 140-151 |
1242 |
164 162-168 |
2/8 |
1.25 |
11:05 |
2:23 +5
|
9:33 |
145 139-150 |
1385 |
168 160-174 |
9/4 |
1.50 |
13:27 |
2:22 +5
|
9:28 |
146 132-155 |
1382 |
168 164-172 |
11/2 |
1.75 |
16:13 |
2:46 +46
|
11:04 |
154 137-162 |
1705 |
162 158-170 |
10/11 |
2.00 |
18:36 |
2:23 +6
|
9:33 |
157 153-159 |
1500 |
166 164-170 |
0/23 |
2.25 |
20:56 |
2:20 |
9:19 |
156 152-161 |
1454 |
166 160-172 |
3/4 |
2.50 |
23:08 |
2:12 |
8:49 |
152 145-158 |
1339 |
165 162-168 |
7/4 |
2.75 |
25:27 |
2:19 |
9:15 |
157 155-162 |
1453 |
165 162-168 |
6/3 |
3.00 |
27:44 |
2:17 +6
|
9:07 |
163 156-167 |
1486 |
166 162-168 |
6/3 |
3.25 |
30:14 |
2:30 +16
|
9:59 |
156 153-161 |
1558 |
162 110-168 |
7/1 |
3.50 |
32:39 |
2:25 +8
|
9:40 |
156 153-159 |
1508 |
165 162-168 |
4/5 |
3.75 |
34:51 |
2:13 |
8:50 |
156 151-159 |
1379 |
166 162-168 |
4/5 |
4.00 |
37:09 |
2:17 |
9:10 |
160 156-163 |
1466 |
167 166-170 |
5/4 |
4.25 |
39:48 |
2:39 +28
|
10:36 |
158 153-162 |
1675 |
167 164-170 |
8/1 |
4.50 |
41:52 |
2:05 |
8:18 |
163 159-169 |
1353 |
166 164-168 |
2/9 |
4.75 |
44:02 |
2:10 |
8:38 |
161 158-164 |
1391 |
166 164-168 |
1/5 |
5.00 |
46:15 |
2:13 |
8:51 |
160 157-166 |
1417 |
165 162-166 |
2/4 |
5.25 |
48:30 |
2:16 |
9:02 |
175 166-179 |
1582 |
166 164-172 |
4/5 |
5.50 |
50:56 |
2:26 +10
|
9:44 |
179 168-184 |
1743 |
168 164-174 |
6/1 |
5.75 |
53:24 |
2:28 +20
|
9:51 |
173 166-179 |
1703 |
168 166-172 |
4/6 |
6.00 |
55:30 |
2:06 |
8:23 |
172 168-175 |
1441 |
171 166-174 |
10/1 |
6.00 |
55:32 |
2 |
8:51 |
170 170-170 |
1504 |
170 170-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.6 |
166 |
6 |
52:58 |
9:14 |
Walk |
0.3 |
110 |
0 |
10 |
30:40 |
Pause |
4.1 |
- |
- |
2:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
41.83% |
More |
800m |
4:10 |
8:23 |
47.65% |
More |
1km |
5:15 |
8:28 |
49.26% |
More |
Mile |
8:41 |
8:41 |
50.63% |
More |
5k |
28:32 |
9:11 |
52.45% |
More |
5 miles |
46:14 |
9:15 |
52.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:56 |
7:56 |
55.41 |
5km |
26:24 |
8:30 |
56.69 |
5M |
43:44 |
8:45 |
55.79 |
10km |
55:03 |
8:52 |
55.37 |
10M |
1:31:10 |
9:07 |
55.30 |
Half |
2:01:23 |
9:16 |
54.55 |
20M |
3:10:05 |
9:30 |
55.20 |
Mara |
4:13:04 |
9:40 |
55.28 |
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Long run Saturday, cross country race Sunday, Monday off? No way. We are legends! 😂
It made it seven in a row, can’t remover the last time I did that. I’ve just seen your twelve miles. You’re bloody awesome Mrs 💪
Was very steady and I’ve been good and got some foam rollering done at last!