-
Time
2:31:25
-
Miles
7.60
-
Min/mi
19:55
-
Pacing
0%
-
WAVA
21.98
-
Stride(cm)
45
-
Cadence
181
-
BPM
141
-
%MHR
78.5
-
B/mi
2813
-
Hillscore
7
-
Surface
Road
Notes & Comments
Amalgamated from training entries 21487638 and 21487862
1) 1km - 5:06(5:06/km) 129/141bpm [658b/km] 61cal 11.77/13.07kmph
2) 1km - 4:50(4:50/km) 135/144bpm [653b/km] 62cal 12.41/14.14kmph
3) 1km - 4:55(4:55/km) 143/155bpm [703b/km] 70cal 12.21/13.98kmph
4) 1km - 4:29(4:29/km) 152/159bpm [680b/km] 69cal 13.4/15.48kmph
5) 1km - 4:27(4:27/km) 154/161bpm [685b/km] 69cal 13.49/15.02kmph
6) 0.44km - 3:49(8:39/km) 153/163bpm [1323b/km] 57cal 6.94/14.08kmph
7) 1km - 6:10(6:10/km) 132/145bpm [815b/km] 77cal 9.72/12.9kmph
8) 1km - 5:30(5:30/km) 152/165bpm [836b/km] 83cal 10.92/13.2kmph
9) 1km - 5:12(5:12/km) 156/163bpm [810b/km] 81cal 11.56/13.13kmph
10) 1km - 4:47(4:47/km) 158/165bpm [756b/km] 75cal 12.55/13.87kmph
11) 1km - 5:09(5:09/km) 133/146bpm [686b/km] 49cal 11.64/14.14kmph
12) 1km - 5:17(5:17/km) 121/130bpm [638b/km] 38cal 11.37/12.83kmph
13) 0.79km - 4:13(5:21/km) 132/145bpm [706b/km] 42cal 11.22/12.6kmph
Coffee/brunch run -- met up with James and Mark/Soph -- good coffee, good haloumi burger, good chats. Legs feeling a bit sore but no specific niggles. Dug out super comfy Saucony 12s, nice and padded for tired feet. Might wear for a week or two for easy runs. Sinuses blocked and ongoing cough, probably just still run down from the last week of horrible sleep deprivation.
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:13 |
2:13 |
8:51 |
131 120-141 |
1160 |
180 176-182 |
7/6 |
| 0.50 |
4:10 |
1:57 |
7:49 |
127 123-131 |
993 |
181 176-188 |
1/11 |
| 0.75 |
6:04 |
1:54 |
7:37 |
129 123-134 |
983 |
182 180-184 |
3/7 |
| 1.00 |
7:59 |
1:54 |
7:37 |
136 131-140 |
1037 |
182 176-186 |
5/6 |
| 1.25 |
1:22:57 |
1:14:58 +1:15:19
|
4:59:52 |
134 109-143 |
40183 |
176 118-186 |
2/2 |
| 1.50 |
1:27:25 |
4:29 |
17:54 |
141 135-145 |
2524 |
176 92-186 |
3/4 |
| 1.75 |
1:29:16 |
1:50 |
7:21 |
144 133-154 |
1058 |
183 182-186 |
3/5 |
| 2.00 |
1:31:12 |
1:56 |
7:45 |
149 144-153 |
1156 |
181 174-186 |
6/3 |
| 2.25 |
1:32:58 |
1:46 |
7:06 |
153 149-157 |
1085 |
183 182-186 |
2/5 |
| 2.50 |
1:34:46 |
1:48 |
7:11 |
154 150-158 |
1107 |
183 178-186 |
6/4 |
| 2.75 |
1:36:29 |
1:43 |
6:52 |
153 149-157 |
1050 |
184 176-190 |
19/0 |
| 3.00 |
1:38:15 |
1:45 |
7:02 |
154 149-158 |
1083 |
184 174-188 |
2/17 |
| 3.25 |
1:40:09 |
1:54 |
7:37 |
159 155-163 |
1212 |
184 182-190 |
21/5 |
| 3.50 |
1:44:12 |
4:03 +8
|
16:13 |
137 78-160 |
2221 |
179 106-188 |
0/19 |
| 3.75 |
1:47:49 |
3:37 +1:03
|
14:27 |
134 110-144 |
1936 |
177 142-184 |
11/3 |
| 4.00 |
1:50:12 |
2:23 |
9:31 |
135 129-143 |
1285 |
181 178-184 |
21/0 |
| 4.25 |
1:52:24 |
2:12 |
8:49 |
144 134-159 |
1269 |
181 178-184 |
12/3 |
| 4.50 |
1:54:49 |
2:26 +9
|
9:42 |
156 144-163 |
1514 |
167 90-188 |
6/10 |
| 4.75 |
1:56:56 |
2:07 |
8:27 |
156 141-163 |
1319 |
183 180-186 |
18/0 |
| 5.00 |
1:59:19 |
2:23 +9
|
9:33 |
155 151-158 |
1479 |
182 178-184 |
15/6 |
| 5.25 |
2:01:15 |
1:56 |
7:43 |
156 153-160 |
1204 |
180 178-182 |
0/22 |
| 5.50 |
2:03:08 |
1:53 |
7:31 |
158 155-160 |
1187 |
180 178-182 |
0/26 |
| 5.75 |
2:05:04 |
1:57 |
7:46 |
160 151-165 |
1243 |
181 178-184 |
0/19 |
| 6.00 |
2:07:00 |
1:56 |
7:44 |
143 132-155 |
1106 |
183 178-186 |
6/9 |
| 6.25 |
2:09:42 |
2:42 +33
|
10:49 |
135 116-146 |
1460 |
180 88-190 |
4/8 |
| 6.50 |
2:11:53 |
2:11 +6
|
8:43 |
130 115-138 |
1134 |
183 92-188 |
7/5 |
| 6.75 |
2:23:34 |
11:41 +9:52
|
46:44 |
115 90-128 |
5375 |
185 180-188 |
14/7 |
| 7.00 |
2:25:51 |
2:16 |
9:05 |
125 123-128 |
1136 |
185 184-188 |
8/9 |
| 7.25 |
2:28:21 |
2:30 +13
|
10:01 |
129 111-145 |
1293 |
180 110-188 |
17/4 |
| 7.50 |
2:30:23 |
2:02 |
8:08 |
133 125-142 |
1081 |
183 178-188 |
7/11 |
| 7.60 |
2:31:25 |
1:02 |
10:04 |
131 126-134 |
1318 |
178 138-186 |
2/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
55.8 |
182 |
7.5 |
51:19 |
16:47 |
| Walk |
9.7 |
111 |
0.1 |
21:59 |
6:18:53 |
| Still |
1.2 |
- |
- |
2:48 |
- |
| Pause |
33.2 |
- |
- |
1:15:19 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:31 |
46.50% |
More |
| 800m |
3:24 |
6:51 |
50.55% |
More |
| 1km |
4:16 |
6:52 |
52.92% |
More |
| Mile |
7:02 |
7:02 |
55.35% |
More |
| 5k |
27:49 |
8:57 |
47.59% |
More |
| 5 miles |
43:38 |
8:44 |
49.29% |
More |
| 10k |
1:04:40 |
10:24 |
41.57% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
17:38 |
17:38 |
22.10 |
| 5km |
58:40 |
18:53 |
22.57 |
| 5M |
1:37:09 |
19:26 |
22.14 |
| 10km |
2:02:19 |
19:41 |
21.97 |
| 10M |
3:22:32 |
20:15 |
21.92 |
| Half |
4:29:40 |
20:35 |
21.62 |
| 20M |
7:02:17 |
21:07 |
21.87 |
| Mara |
9:22:14 |
21:28 |
21.91 |
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