- cold
-
Time
1:22:10
-
Miles
11.03
-
Min/mi
7:27
-
Pacing
96%
-
WAVA
65.67
-
Stride(cm)
123
-
Cals
1203
-
Cadence
175
-
BPM
133
-
%MHR
76
-
B/mi
990
-
Asc(m)
140
-
Hillscore
16
-
Surface
Road
Notes & Comments
Easy Effort Run
Legs felt fairly good after intervals yesterday. Sleep not great due to cats!
Kept effort easy. Ran in Glideride v2 which are by far the least economical trainers I have, hence the slightly higher HR than normal for this effort.
Legs fine all the way through.
First run of double day!
Split Summary
===
1) 1m - 7:27(7:27/m) 127/137bpm [946b/mi] 104cal
2) 1m - 7:22(7:22/m) 133/141bpm [981b/mi] 111cal
3) 1m - 7:39(7:39/m) 134/141bpm [1025b/mi] 115cal
4) 1m - 7:22(7:22/m) 131/139bpm [966b/mi] 108cal
5) 1m - 7:29(7:29/m) 134/143bpm [1002b/mi] 114cal
6) 1m - 7:26(7:26/m) 134/139bpm [996b/mi] 109cal
7) 1m - 7:36(7:36/m) 133/140bpm [1011b/mi] 108cal
8) 1m - 7:14(7:14/m) 134/142bpm [968b/mi] 105cal
9) 1m - 7:25(7:25/m) 134/141bpm [994b/mi] 106cal
10) 1m - 7:33(7:33/m) 138/143bpm [1042b/mi] 112cal
11) 1m - 7:24(7:24/m) 136/141bpm [1007b/mi] 108cal
12) 0.03m - 12(7:23/m) 130/131bpm [960b/mi] 3cal
7:27 7:22 7:39 7:22 7:29 7:26 7:36 7:14 7:25 7:33 7:24 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:44 |
3:44 |
7:29 |
122 89-137 |
913 |
176 172-182 |
15/4 |
1.00 |
7:27 |
3:42 |
7:24 |
129 127-132 |
955 |
175 172-178 |
9/15 |
1.50 |
11:03 |
3:36 |
7:12 |
129 119-135 |
930 |
177 174-184 |
5/17 |
2.00 |
14:49 |
3:46 |
7:33 |
136 130-141 |
1027 |
178 174-186 |
16/10 |
2.50 |
18:36 |
3:47 |
7:34 |
132 121-141 |
998 |
175 168-188 |
13/13 |
3.00 |
22:27 |
3:50 |
7:41 |
136 132-139 |
1045 |
176 172-182 |
15/10 |
3.50 |
26:08 |
3:41 |
7:22 |
131 113-139 |
966 |
176 170-182 |
10/12 |
4.00 |
29:51 |
3:43 |
7:26 |
130 125-136 |
966 |
175 172-180 |
8/18 |
4.50 |
33:34 |
3:44 |
7:27 |
133 117-136 |
991 |
177 172-186 |
10/15 |
5.00 |
37:19 |
3:45 |
7:30 |
134 110-143 |
1005 |
177 174-192 |
14/10 |
5.50 |
41:02 |
3:43 |
7:25 |
135 132-139 |
1001 |
177 174-194 |
10/14 |
6.00 |
44:45 |
3:43 |
7:27 |
132 118-136 |
983 |
175 174-180 |
11/11 |
6.50 |
48:32 |
3:47 |
7:34 |
133 124-139 |
1007 |
172 166-182 |
19918/19803 |
7.00 |
52:21 |
3:49 |
7:38 |
133 125-140 |
1015 |
176 172-198 |
10/13 |
7.50 |
55:55 |
3:34 |
7:07 |
134 119-142 |
954 |
176 172-192 |
10/13 |
8.00 |
59:35 |
3:40 |
7:20 |
133 127-141 |
975 |
174 170-182 |
5/15 |
8.50 |
1:03:16 |
3:41 |
7:23 |
134 129-139 |
988 |
175 170-184 |
10/12 |
9.00 |
1:07:01 |
3:45 |
7:29 |
134 117-141 |
1003 |
175 172-180 |
11/7 |
9.50 |
1:10:44 |
3:43 |
7:25 |
139 136-143 |
1032 |
175 172-182 |
16/7 |
10.00 |
1:14:33 |
3:50 |
7:40 |
137 134-140 |
1050 |
175 172-188 |
18/5 |
10.50 |
1:18:17 |
3:43 |
7:27 |
136 118-141 |
1012 |
174 164-182 |
14/9 |
11.00 |
1:21:58 |
3:41 |
7:22 |
135 129-140 |
995 |
173 170-176 |
7/8 |
11.03 |
1:22:10 |
12 |
7:43 |
130 129-130 |
1003 |
169 168-170 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
11 |
1:22:10 |
7:27 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
47.14% |
More |
800m |
3:31 |
7:04 |
54.70% |
More |
1km |
4:25 |
7:07 |
56.63% |
More |
Mile |
7:10 |
7:10 |
59.41% |
More |
5k |
22:55 |
7:23 |
63.24% |
More |
5 miles |
37:05 |
7:25 |
63.64% |
More |
10k |
46:07 |
7:25 |
63.88% |
More |
10 miles |
1:14:27 |
7:27 |
65.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
64.54 |
5km |
21:43 |
6:59 |
66.74 |
5M |
35:48 |
7:10 |
65.90 |
10km |
44:59 |
7:14 |
65.49 |
10M |
1:14:08 |
7:25 |
65.68 |
Half |
1:38:26 |
7:31 |
64.94 |
20M |
2:33:29 |
7:40 |
65.99 |
Mara |
3:23:48 |
7:47 |
66.27 |
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