- breezy
- cold
-
Time
30:48
-
Miles
4.19
-
Min/mi
7:21
-
Pacing
81%
-
WAVA
63.95
-
Stride(cm)
124
-
Cals
443
-
Cadence
176
-
BPM
128
-
%MHR
72.9
-
B/mi
937
-
Asc(m)
60
-
Hillscore
1
-
Surface
Road
Notes & Comments
Easy Effort Run
Poor sleep and weird headspace when running. Legs felt good after 24 miles yesterday.
Kept effort really easy. Legs still fine by the end. Nothing else to report
Split Summary
===
1) 1mi - 7:16(7:16/mi) 127/136bpm [922b/mi] 105cal
2) 1mi - 7:10(7:10/mi) 127/135bpm [911b/mi] 105cal
3) 1mi - 7:26(7:26/mi) 129/135bpm [959b/mi] 108cal
4) 1mi - 7:32(7:32/mi) 129/140bpm [972b/mi] 106cal
5) 0.19mi - 1:24(7:22/mi) 130/134bpm [958b/mi] 19cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:30 |
113 89-130 |
848 |
171 122-184 |
3/0 |
0.25 |
1:52 |
56 |
7:27 |
132 130-134 |
982 |
175 174-178 |
7/0 |
0.38 |
2:47 |
55 |
7:20 |
132 129-135 |
968 |
176 174-178 |
5/2 |
0.50 |
3:41 |
54 |
7:12 |
130 126-134 |
936 |
175 174-176 |
6/4 |
0.63 |
4:35 |
54 |
7:08 |
127 126-128 |
906 |
175 174-178 |
4/6 |
0.75 |
5:31 |
57 |
7:33 |
127 126-128 |
959 |
175 174-178 |
3/3 |
0.88 |
6:23 |
52 |
6:55 |
127 126-129 |
879 |
178 172-192 |
3/5 |
1.00 |
7:17 |
53 |
7:07 |
121 109-129 |
861 |
176 174-180 |
3/3 |
1.13 |
8:11 |
55 |
7:19 |
130 114-135 |
952 |
177 174-186 |
1/4 |
1.25 |
9:04 |
52 |
6:58 |
130 127-133 |
905 |
179 176-192 |
5/2 |
1.38 |
9:57 |
53 |
7:06 |
124 122-127 |
880 |
175 174-176 |
0/6 |
1.50 |
10:52 |
55 |
7:19 |
125 124-126 |
914 |
176 174-180 |
1/8 |
1.63 |
11:44 |
52 |
6:57 |
126 125-128 |
876 |
176 174-178 |
5/6 |
1.75 |
12:39 |
55 |
7:19 |
125 123-127 |
915 |
177 176-178 |
2/6 |
1.88 |
13:34 |
55 |
7:19 |
129 127-132 |
944 |
178 178-178 |
2/3 |
2.00 |
14:27 |
54 |
7:09 |
129 127-131 |
922 |
177 176-180 |
3/5 |
2.13 |
15:22 |
54 |
7:15 |
124 109-129 |
899 |
176 174-180 |
4/4 |
2.25 |
16:13 |
52 |
6:54 |
128 113-134 |
883 |
177 176-182 |
3/2 |
2.38 |
17:09 |
55 |
7:23 |
131 129-133 |
967 |
177 174-180 |
6/3 |
2.50 |
18:04 |
56 |
7:25 |
131 126-133 |
971 |
176 174-178 |
4/4 |
2.63 |
19:00 |
55 |
7:23 |
130 128-133 |
960 |
176 174-180 |
7/2 |
2.75 |
19:58 |
58 |
7:47 |
131 129-133 |
1020 |
176 172-180 |
5/2 |
2.88 |
20:55 |
57 |
7:38 |
130 128-133 |
992 |
174 170-178 |
3/4 |
3.00 |
21:54 |
58 |
7:47 |
129 126-134 |
1003 |
177 176-180 |
6/1 |
3.13 |
22:51 |
57 |
7:38 |
134 117-140 |
1023 |
179 176-182 |
2/1 |
3.25 |
23:47 |
56 |
7:30 |
133 130-137 |
997 |
177 174-178 |
3/5 |
3.38 |
25:28 |
1:41 +46
|
13:26 |
117 99-131 |
1572 |
176 172-180 |
3/1 |
3.50 |
26:29 |
1:01 |
8:06 |
130 126-132 |
1053 |
177 176-180 |
3/3 |
3.63 |
27:22 |
53 |
7:07 |
131 129-132 |
932 |
176 174-178 |
7/4 |
3.75 |
28:20 |
58 |
7:45 |
128 114-132 |
993 |
176 172-182 |
5/3 |
3.88 |
29:15 |
55 |
7:20 |
130 118-133 |
952 |
176 174-178 |
5/3 |
4.00 |
30:11 |
56 |
7:29 |
127 125-131 |
951 |
174 172-176 |
2/3 |
4.13 |
31:06 |
55 |
7:21 |
130 124-134 |
956 |
176 174-182 |
1/5 |
4.19 |
31:34 |
28 |
7:27 |
129 128-131 |
960 |
172 170-174 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
176 |
4.2 |
30:47 |
7:21 |
Walk |
2.5 |
120 |
0 |
47 |
6:17:26 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
47.14% |
More |
800m |
3:31 |
7:04 |
54.64% |
More |
1km |
4:24 |
7:05 |
56.92% |
More |
Mile |
7:07 |
7:07 |
59.78% |
More |
5k |
22:43 |
7:19 |
63.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
62.18 |
5km |
22:30 |
7:15 |
64.42 |
5M |
37:05 |
7:25 |
63.62 |
10km |
46:35 |
7:30 |
63.24 |
10M |
1:16:47 |
7:41 |
63.42 |
Half |
1:41:57 |
7:47 |
62.70 |
20M |
2:38:58 |
7:57 |
63.72 |
Mara |
3:31:05 |
8:03 |
63.99 |
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