- cold
-
Time
30:51
-
Miles
4.14
-
Min/mi
7:27
-
Pacing
95%
-
WAVA
63.06
-
Stride(cm)
123
-
Cals
443
-
Cadence
175
-
BPM
127
-
%MHR
72.3
-
B/mi
943
-
Asc(m)
54
-
Surface
Road
Notes & Comments
Easy Effort Run
No sleep. Stressed when running.
Left ankle a bit tight and top of right foot sore after trail run. Muscles all fine though.
Just kept it as easy as possible. Nothing else to say. Legs good at the end.
Split Summary
===
1) 1mi - 7:24(7:24/mi) 125/133bpm [926b/mi] 108cal
2) 1mi - 7:23(7:23/mi) 127/135bpm [938b/mi] 107cal
3) 1mi - 7:30(7:30/mi) 128/140bpm [960b/mi] 108cal
4) 1mi - 7:30(7:30/mi) 128/136bpm [959b/mi] 105cal
5) 0.14mi - 1:04(7:23/mi) 126/132bpm [931b/mi] 15cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:00 |
1:00 |
7:59 |
111 85-124 |
887 |
176 172-200 |
3/1 |
0.25 |
1:54 |
54 |
7:11 |
127 125-128 |
912 |
174 172-176 |
4/5 |
0.38 |
2:48 |
54 |
7:11 |
126 125-127 |
905 |
175 174-176 |
4/3 |
0.50 |
3:44 |
57 |
7:33 |
125 123-127 |
944 |
176 172-182 |
2/4 |
0.63 |
4:39 |
54 |
7:14 |
125 124-126 |
905 |
178 174-190 |
2/5 |
0.75 |
5:33 |
55 |
7:16 |
126 121-128 |
916 |
175 174-176 |
4/3 |
0.88 |
6:29 |
56 |
7:30 |
131 128-132 |
982 |
175 174-176 |
6/3 |
1.00 |
7:25 |
55 |
7:23 |
131 129-133 |
968 |
176 174-178 |
4/2 |
1.13 |
8:21 |
56 |
7:29 |
130 126-132 |
973 |
176 174-178 |
3/4 |
1.25 |
9:15 |
54 |
7:13 |
121 106-129 |
874 |
175 172-180 |
3/4 |
1.38 |
10:10 |
55 |
7:17 |
125 124-127 |
911 |
175 174-176 |
2/7 |
1.50 |
11:05 |
55 |
7:21 |
125 124-126 |
919 |
177 174-180 |
4/7 |
1.63 |
12:00 |
55 |
7:20 |
127 125-129 |
932 |
176 172-180 |
3/6 |
1.75 |
12:57 |
57 |
7:40 |
126 108-135 |
966 |
178 174-180 |
5/3 |
1.88 |
13:53 |
56 |
7:24 |
132 130-135 |
977 |
175 172-176 |
5/1 |
2.00 |
14:48 |
55 |
7:22 |
128 125-130 |
943 |
178 174-182 |
3/4 |
2.13 |
15:42 |
54 |
7:11 |
126 124-127 |
905 |
179 170-210 |
1/4 |
2.25 |
16:36 |
54 |
7:12 |
124 122-126 |
892 |
176 172-182 |
2/4 |
2.38 |
17:32 |
56 |
7:25 |
125 123-126 |
926 |
174 174-176 |
3/5 |
2.50 |
18:31 |
1:00 |
7:56 |
128 125-130 |
1016 |
175 172-178 |
4/3 |
2.63 |
19:31 |
1:00 |
7:58 |
128 107-140 |
1020 |
177 174-182 |
4/2 |
2.75 |
20:26 |
56 |
7:25 |
134 130-138 |
993 |
176 174-178 |
6/1 |
2.88 |
21:22 |
56 |
7:28 |
128 126-129 |
955 |
177 174-180 |
3/6 |
3.00 |
22:18 |
56 |
7:24 |
129 129-130 |
956 |
176 172-182 |
6/2 |
3.13 |
23:12 |
54 |
7:16 |
126 124-128 |
915 |
174 170-176 |
2/7 |
3.25 |
24:11 |
59 |
7:49 |
130 125-132 |
1017 |
178 174-198 |
4/3 |
3.38 |
25:10 |
59 |
7:50 |
131 129-133 |
1026 |
173 172-176 |
7/4 |
3.50 |
26:06 |
56 |
7:27 |
131 129-132 |
975 |
174 172-176 |
4/3 |
3.63 |
27:02 |
56 |
7:29 |
130 129-131 |
972 |
174 172-174 |
5/2 |
3.75 |
27:57 |
55 |
7:18 |
124 105-136 |
905 |
173 170-178 |
3/2 |
3.88 |
28:52 |
56 |
7:28 |
128 124-132 |
955 |
174 172-174 |
2/5 |
4.00 |
29:48 |
55 |
7:21 |
124 123-125 |
911 |
175 172-178 |
2/6 |
4.13 |
30:44 |
57 |
7:34 |
126 122-131 |
952 |
173 170-174 |
4/3 |
4.14 |
30:51 |
7 |
6:47 |
132 132-132 |
896 |
172 172-172 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
4.1 |
30:51 |
7:27 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:03 |
46.82% |
More |
800m |
3:35 |
7:12 |
53.64% |
More |
1km |
4:30 |
7:14 |
55.66% |
More |
Mile |
7:18 |
7:18 |
58.37% |
More |
5k |
22:59 |
7:24 |
63.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
61.44 |
5km |
22:49 |
7:21 |
63.52 |
5M |
37:37 |
7:31 |
62.72 |
10km |
47:15 |
7:36 |
62.35 |
10M |
1:17:53 |
7:47 |
62.52 |
Half |
1:43:24 |
7:54 |
61.82 |
20M |
2:41:15 |
8:04 |
62.82 |
Mara |
3:34:06 |
8:10 |
63.08 |
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