-
Time
45:19
-
Miles
5.51
-
Min/mi
8:13
-
Pacing
50%
-
WAVA
59.51
-
Stride(cm)
117
-
Cals
696
-
Cadence
168
-
BPM
149
-
B/mi
1222
-
Asc(m)
46
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 8:36(8:36/m) 131/148bpm [1127b/mi] 116cal 6.97/8.93mph
2) 0.66m - 5:46(8:45/m) 151/157bpm [1322b/mi] 89cal 6.86/7.28mph
3) 0.7m - 5:30(7:50/m) 153/160bpm [1198b/mi] 86cal 7.66/9.29mph
4) 0.71m - 5:27(7:40/m) 156/165bpm [1195b/mi] 88cal 7.83/9.12mph
5) 0.71m - 5:29(7:41/m) 155/166bpm [1190b/mi] 88cal 7.81/8.97mph
6) 1m - 8:25(8:25/m) 157/163bpm [1321b/mi] 136cal 7.13/8.04mph
7) 0.73m - 6:07(8:25/m) 151/162bpm [1272b/mi] 93cal 7.12/8.52mph
8:36 5:46 5:30 5:27 5:29 8:25 6:07
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 |
8:14 |
114 78-132 |
939 |
167 162-176 |
3/5 |
0.50 |
4:17 |
2:14 +3
|
8:55 |
131 124-135 |
1168 |
167 164-170 |
4/1 |
0.75 |
6:24 |
2:06 |
8:26 |
133 126-138 |
1121 |
165 162-168 |
3/4 |
1.00 |
8:45 |
2:21 +7
|
9:23 |
143 136-147 |
1341 |
165 160-172 |
1/8 |
1.25 |
10:52 |
2:08 |
8:31 |
149 142-153 |
1270 |
166 164-170 |
3/3 |
1.50 |
13:05 |
2:13 |
8:50 |
150 148-154 |
1326 |
167 164-170 |
6/4 |
1.75 |
16:37 |
3:32 +1:28
|
14:10 |
150 132-157 |
2124 |
170 166-178 |
8/3 |
2.00 |
18:34 |
1:57 |
7:46 |
154 149-158 |
1197 |
168 166-170 |
2/7 |
2.25 |
20:35 |
2:01 |
8:05 |
155 152-159 |
1253 |
169 166-174 |
0/6 |
2.50 |
23:43 |
3:08 +1:16
|
12:31 |
149 126-157 |
1865 |
171 166-174 |
10/3 |
2.75 |
25:38 |
1:55 |
7:39 |
159 154-163 |
1216 |
169 166-170 |
3/7 |
3.00 |
27:36 |
1:59 |
7:55 |
158 152-165 |
1251 |
171 168-176 |
1/5 |
3.25 |
30:58 |
3:22 +1:31
|
13:27 |
150 136-162 |
2018 |
171 168-176 |
9/0 |
3.50 |
32:54 |
1:56 |
7:45 |
154 151-159 |
1193 |
169 168-172 |
6/5 |
3.75 |
34:55 |
2:00 |
8:02 |
160 155-165 |
1285 |
171 166-178 |
4/9 |
4.00 |
38:43 |
3:48 +1:47
|
15:13 |
153 132-164 |
2328 |
168 164-176 |
9/7 |
4.25 |
40:49 |
2:06 |
8:25 |
160 155-163 |
1347 |
166 164-170 |
2/6 |
4.50 |
42:55 |
2:06 |
8:22 |
155 152-162 |
1298 |
166 164-168 |
1/6 |
4.75 |
45:03 |
2:08 |
8:31 |
157 152-163 |
1337 |
165 162-168 |
4/4 |
5.00 |
47:19 |
2:16 |
9:06 |
149 142-155 |
1356 |
168 164-180 |
5/4 |
5.25 |
49:23 |
2:03 |
8:14 |
152 147-157 |
1251 |
167 164-168 |
7/2 |
5.50 |
51:26 |
2:03 |
8:12 |
155 149-162 |
1272 |
167 164-172 |
2/6 |
5.51 |
51:31 |
5 |
8:28 |
157 157-157 |
1330 |
170 170-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.3 |
167 |
5.5 |
45:20 |
9:21 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
10.7 |
- |
- |
6:09 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
47.65% |
More |
800m |
3:41 |
7:25 |
53.92% |
More |
1km |
4:43 |
7:35 |
54.92% |
More |
Mile |
8:28 |
8:28 |
51.95% |
More |
5k |
28:26 |
9:09 |
52.65% |
More |
5 miles |
47:08 |
9:26 |
51.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
59.27 |
5km |
24:41 |
7:57 |
60.63 |
5M |
40:53 |
8:11 |
59.67 |
10km |
51:28 |
8:17 |
59.23 |
10M |
1:25:14 |
8:31 |
59.15 |
Half |
1:53:29 |
8:40 |
58.34 |
20M |
2:57:43 |
8:53 |
59.04 |
Mara |
3:56:37 |
9:02 |
59.12 |
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Blistering pace in the middle!! 🥵
twernt bad but I was knackered. I couldn’t push it any more. Need to do this every week 😁