- cold
-
Time
30:05
-
Miles
3.95
-
Min/mi
7:37
-
Pacing
92%
-
WAVA
61.69
-
Stride(cm)
121
-
Cals
437
-
Cadence
174
-
BPM
130
-
%MHR
74
-
B/mi
987
-
Asc(m)
41
-
Surface
Road
Notes & Comments
Easy Effort Run
Poor sleep again and very tired.
Legs felt surprisingly good after 27 miles yesterday.
Kept effort easy and stopped after 30 mins. Legs fine at the end. Slight annoyance under big toe on right foot.
Split Summary
===
1) 1mi - 7:23(7:23/mi) 128/138bpm [946b/mi] 107cal
2) 1mi - 7:30(7:30/mi) 129/137bpm [967b/mi] 108cal
3) 1mi - 7:55(7:55/mi) 133/139bpm [1052b/mi] 116cal
4) 0.95mi - 7:18(7:40/mi) 131/135bpm [1004b/mi] 106cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
55 |
55 |
7:16 |
111 83-128 |
807 |
165 126-178 |
2/2 |
0.25 |
1:49 |
55 |
7:17 |
131 129-133 |
955 |
173 170-178 |
2/4 |
0.38 |
2:45 |
56 |
7:25 |
127 125-129 |
942 |
174 172-182 |
2/3 |
0.50 |
3:44 |
59 |
7:51 |
124 114-131 |
973 |
174 170-176 |
1/3 |
0.63 |
4:39 |
55 |
7:22 |
132 127-136 |
971 |
178 176-184 |
2/4 |
0.75 |
5:49 |
1:10 +13
|
9:23 |
134 126-138 |
1257 |
178 174-184 |
0/3 |
0.88 |
6:43 |
54 |
7:13 |
135 132-137 |
974 |
177 174-182 |
4/1 |
1.00 |
7:37 |
54 |
7:09 |
127 121-131 |
907 |
172 170-174 |
1/5 |
1.13 |
8:32 |
55 |
7:21 |
124 121-129 |
912 |
174 172-180 |
0/7 |
1.25 |
9:28 |
56 |
7:28 |
128 127-130 |
956 |
174 172-174 |
3/6 |
1.38 |
10:23 |
55 |
7:20 |
120 105-129 |
879 |
175 172-176 |
0/4 |
1.50 |
11:20 |
57 |
7:34 |
129 127-131 |
977 |
176 174-184 |
3/5 |
1.63 |
12:15 |
55 |
7:22 |
135 132-137 |
994 |
179 178-182 |
3/6 |
1.75 |
13:14 |
59 |
7:54 |
133 131-135 |
1051 |
175 174-176 |
4/2 |
1.88 |
14:11 |
57 |
7:33 |
132 129-135 |
997 |
172 172-174 |
4/1 |
2.00 |
15:06 |
55 |
7:24 |
129 128-131 |
954 |
173 172-174 |
2/2 |
2.13 |
16:03 |
56 |
7:30 |
133 131-136 |
997 |
175 174-180 |
6/2 |
2.25 |
17:03 |
1:00 |
8:00 |
136 135-138 |
1087 |
176 174-180 |
5/4 |
2.38 |
18:02 |
59 |
7:52 |
137 136-138 |
1077 |
176 174-178 |
9/1 |
2.50 |
19:01 |
1:00 |
7:59 |
131 127-137 |
1045 |
174 172-176 |
4/5 |
2.63 |
20:02 |
1:01 |
8:09 |
133 127-137 |
1083 |
175 172-176 |
8/2 |
2.75 |
21:01 |
58 |
7:47 |
134 128-136 |
1043 |
174 170-178 |
3/3 |
2.88 |
21:57 |
56 |
7:30 |
125 115-131 |
938 |
177 174-182 |
3/2 |
3.00 |
23:01 |
1:04 |
8:33 |
131 129-134 |
1120 |
175 172-182 |
4/3 |
3.13 |
24:00 |
59 |
7:52 |
129 127-131 |
1015 |
173 170-178 |
3/2 |
3.25 |
24:58 |
58 |
7:43 |
133 130-134 |
1027 |
172 172-174 |
3/1 |
3.38 |
25:57 |
59 |
7:53 |
131 130-132 |
1032 |
174 170-180 |
4/2 |
3.50 |
26:55 |
58 |
7:42 |
130 128-132 |
1002 |
173 172-176 |
3/1 |
3.63 |
27:50 |
55 |
7:23 |
130 130-130 |
959 |
174 172-176 |
3/3 |
3.75 |
28:47 |
56 |
7:31 |
132 129-134 |
993 |
174 170-178 |
3/3 |
3.88 |
29:44 |
57 |
7:36 |
133 131-135 |
1010 |
174 172-176 |
1/10 |
3.95 |
30:19 |
35 |
7:47 |
133 131-135 |
1036 |
175 170-188 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
174 |
3.9 |
30:00 |
7:40 |
Walk |
0.3 |
126 |
0 |
6 |
8:03 |
Pause |
0.7 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
46.30% |
More |
800m |
3:36 |
7:14 |
53.44% |
More |
1km |
4:30 |
7:15 |
55.60% |
More |
Mile |
7:22 |
7:22 |
57.78% |
More |
5k |
23:45 |
7:39 |
61.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
59.85 |
5km |
23:23 |
7:32 |
61.98 |
5M |
38:32 |
7:42 |
61.23 |
10km |
48:24 |
7:47 |
60.87 |
10M |
1:19:47 |
7:59 |
61.03 |
Half |
1:45:56 |
8:05 |
60.34 |
20M |
2:45:11 |
8:16 |
61.32 |
Mara |
3:39:20 |
8:22 |
61.58 |
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