- windy
-
Time
55:05
-
Miles
6.43
-
Min/mi
8:34
-
Pacing
92%
-
WAVA
60.00
-
Stride(cm)
108
-
Cals
503
-
Watts
206
-
Cadence
174
-
BPM
141
-
%MHR
71.8
-
B/mi
1205
-
Asc(m)
9
-
Surface
Road
Notes & Comments
2 comments
I really must get up earlier.
Due to the lack of time I stayed local and searched out some blue circles.
I decided on some strides as I didn't have time for the 321 interval session I wanted to do.
1) 1mi - 9:02(9:02/mi) 128/140bpm [1157b/mi] 72cal 196/W 6.64/7.53mph
2) 1mi - 8:41(8:41/mi) 137/147bpm [1190b/mi] 75cal 201/W 6.9/8.19mph
3) 1mi - 8:24(8:24/mi) 140/150bpm [1177b/mi] 78cal 205/W 7.15/8.31mph
4) 1mi - 8:33(8:33/mi) 141/150bpm [1205b/mi] 81cal 207/W 7.01/8.05mph
5) 1mi - 8:32(8:32/mi) 144/154bpm [1230b/mi] 81cal 208/W 7.04/7.71mph
6) 1mi - 8:18(8:18/mi) 151/166bpm [1252b/mi] 82cal 216/W 7.24/8.29mph
7) 0.43mi - 3:34(8:16/mi) 148/157bpm [1224b/mi] 34cal 211/W 7.26/8.44mph
9:02 8:41 8:24 8:33 8:32 8:18 3:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:49 |
117 87-127 |
1031 |
173 170-176 |
200 187-221 |
3/1 |
0.50 |
4:26 |
2:14 |
8:55 |
131 126-140 |
1168 |
173 170-182 |
198 188-213 |
2/1 |
0.75 |
6:39 |
2:13 |
8:50 |
132 125-138 |
1167 |
170 84-174 |
200 177-218 |
2/0 |
1.00 |
9:01 |
2:23 |
9:32 |
133 128-139 |
1267 |
171 168-174 |
195 181-218 |
2/3 |
1.25 |
11:17 |
2:16 |
9:03 |
135 128-142 |
1222 |
173 170-176 |
189 180-207 |
0/2 |
1.50 |
13:25 |
2:08 |
8:31 |
137 134-142 |
1166 |
173 170-178 |
204 195-224 |
3/2 |
1.75 |
15:37 |
2:12 |
8:47 |
137 132-144 |
1204 |
173 172-178 |
204 195-218 |
2/2 |
2.00 |
17:43 |
2:06 |
8:24 |
140 134-147 |
1177 |
174 168-182 |
208 185-253 |
0/0 |
2.25 |
19:51 |
2:09 |
8:34 |
138 135-141 |
1183 |
173 170-178 |
197 187-220 |
0/1 |
2.50 |
22:02 |
2:10 |
8:42 |
137 134-140 |
1191 |
176 172-184 |
200 189-221 |
1/0 |
2.75 |
24:10 |
2:08 |
8:31 |
141 134-147 |
1201 |
176 170-186 |
205 185-237 |
4/4 |
3.00 |
26:07 |
1:58 |
7:50 |
143 135-150 |
1121 |
177 172-182 |
221 184-248 |
1/1 |
3.25 |
28:20 |
2:13 |
8:51 |
142 138-148 |
1256 |
173 172-174 |
202 195-226 |
1/1 |
3.50 |
30:28 |
2:08 |
8:32 |
140 137-143 |
1196 |
174 172-174 |
210 201-224 |
1/1 |
3.75 |
32:36 |
2:08 |
8:33 |
142 138-144 |
1213 |
175 172-178 |
206 203-211 |
1/0 |
4.00 |
34:40 |
2:04 |
8:17 |
141 137-150 |
1168 |
176 170-182 |
211 199-237 |
1/1 |
4.25 |
36:51 |
2:11 |
8:44 |
142 138-149 |
1239 |
174 170-176 |
205 199-210 |
0/0 |
4.50 |
38:53 |
2:02 |
8:06 |
146 141-154 |
1184 |
177 172-182 |
216 208-227 |
0/0 |
4.75 |
41:06 |
2:13 |
8:52 |
144 138-149 |
1276 |
174 172-180 |
205 198-215 |
2/2 |
5.00 |
43:12 |
2:06 |
8:26 |
145 140-150 |
1223 |
175 172-180 |
205 201-216 |
0/1 |
5.25 |
45:14 |
2:01 |
8:06 |
151 145-154 |
1222 |
176 172-182 |
227 217-239 |
2/1 |
5.50 |
47:17 |
2:03 |
8:12 |
149 143-162 |
1221 |
176 172-182 |
208 194-248 |
1/1 |
5.75 |
49:30 |
2:13 |
8:52 |
153 145-166 |
1356 |
174 172-182 |
212 197-257 |
2/0 |
6.00 |
51:30 |
2:01 |
8:02 |
152 146-158 |
1221 |
176 172-182 |
219 196-243 |
1/4 |
6.25 |
53:38 |
2:08 |
8:33 |
147 141-155 |
1258 |
174 170-180 |
206 188-231 |
2/3 |
6.43 |
55:05 |
1:27 |
7:55 |
149 144-157 |
1180 |
177 172-186 |
218 185-248 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
174 |
6.4 |
55:02 |
8:34 |
Walk |
0.1 |
84 |
0 |
2 |
9:45 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
44.99% |
More |
800m |
4:00 |
8:03 |
51.74% |
More |
1km |
5:03 |
8:07 |
53.44% |
More |
Mile |
8:14 |
8:14 |
55.65% |
More |
5k |
26:04 |
8:23 |
59.85% |
More |
5 miles |
42:09 |
8:26 |
60.44% |
More |
10k |
53:08 |
8:33 |
59.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
61.20 |
5km |
25:15 |
8:08 |
61.79 |
5M |
42:03 |
8:25 |
60.59 |
10km |
53:06 |
8:33 |
60.00 |
10M |
1:28:28 |
8:51 |
59.63 |
Half |
1:58:11 |
9:01 |
58.65 |
20M |
3:06:05 |
9:18 |
59.02 |
Mara |
4:08:37 |
9:29 |
58.91 |
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I'd have thought that by now you would have run out of circles nearby! Nice pace though.
I've still got a few to collect in town but definitely running out. I've a couple of villages where I can get a few more but it will need to be long runs and new areas soon.