-
Time
1:10:00
-
Miles
7.22
-
Min/mi
9:42
-
Pacing
91.7%
-
WAVA
48.52
-
Stride(cm)
113
-
Cals
770
-
Cadence
147
-
BPM
126
-
%MHR
73.9
-
B/mi
1225
-
Asc(m)
129
-
Hillscore
17
-
Surface
Road
Notes & Comments
4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x10
5 min “warm-down”
+ extra 30 sec walk / 4:30 min run x2
1) 0.42mi - 4:30(10:45/mi) 107/120bpm [1150b/mi] 43cal 5.58/6.01mph
2) 0.04mi - 30(12:46/mi) 118/121bpm [1507b/mi] 5cal 4.7/6.01mph
3) 0.46mi - 4:30(9:43/mi) 118/129bpm [1147b/mi] 49cal 6.17/6.76mph
4) 0.04mi - 30(13:00/mi) 120/122bpm [1560b/mi] 5cal 4.61/6.18mph
5) 0.49mi - 4:30(9:16/mi) 121/125bpm [1121b/mi] 50cal 6.48/6.72mph
6) 0.04mi - 30(12:40/mi) 122/128bpm [1546b/mi] 5cal 4.74/6.45mph
7) 0.48mi - 4:30(9:25/mi) 120/128bpm [1129b/mi] 47cal 6.38/6.47mph
8) 0.04mi - 30(12:08/mi) 128/129bpm [1552b/mi] 5cal 4.95/6.41mph
9) 0.5mi - 4:30(8:59/mi) 127/131bpm [1140b/mi] 52cal 6.68/6.89mph
10) 0.04mi - 30(13:29/mi) 127/129bpm [1712b/mi] 5cal 4.45/6.74mph
11) 0.49mi - 4:30(9:15/mi) 129/135bpm [1192b/mi] 53cal 6.49/6.66mph
12) 0.04mi - 30(14:05/mi) 127/132bpm [1788b/mi] 5cal 4.26/6.66mph
13) 0.47mi - 4:30(9:35/mi) 127/131bpm [1216b/mi] 49cal 6.26/6.57mph
14) 0.04mi - 30(12:15/mi) 126/128bpm [1543b/mi] 5cal 4.9/5.97mph
15) 0.48mi - 4:30(9:23/mi) 133/139bpm [1248b/mi] 55cal 6.4/6.78mph
16) 0.04mi - 30(13:40/mi) 130/134bpm [1776b/mi] 5cal 4.39/6.35mph
17) 0.48mi - 4:30(9:27/mi) 130/135bpm [1228b/mi] 49cal 6.35/6.82mph
18) 0.04mi - 30(12:05/mi) 134/135bpm [1618b/mi] 6cal 4.97/6.01mph
19) 0.47mi - 4:30(9:37/mi) 134/140bpm [1288b/mi] 52cal 6.24/6.95mph
20) 0.04mi - 30(12:06/mi) 132/134bpm [1598b/mi] 5cal 4.96/6.18mph
21) 0.49mi - 4:30(9:14/mi) 134/145bpm [1238b/mi] 52cal 6.5/6.87mph
22) 0.04mi - 30(12:06/mi) 129/132bpm [1560b/mi] 5cal 4.96/5.99mph
23) 0.53mi - 5:00(9:25/mi) 127/134bpm [1196b/mi] 50cal 6.37/6.68mph
24) 1mi - 9:36(9:36/mi) 134/141bpm [1286b/mi] 108cal 6.25/6.82mph
25) 0.04mi - 24(9:18/mi) 139/140bpm [1292b/mi] 5cal 6.46/6.64mph
4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 5:00 9:36 24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:47 |
2:47 |
11:07 |
99 68-113 |
1100 |
142 92-146 |
1/5 |
0.50 |
5:24 |
2:37 |
10:29 |
115 107-121 |
1205 |
142 122-154 |
4/4 |
0.75 |
7:50 |
2:26 |
9:44 |
121 110-129 |
1178 |
151 146-156 |
9/3 |
1.00 |
10:22 |
2:32 |
10:09 |
115 110-122 |
1167 |
145 124-158 |
3/16 |
1.25 |
12:39 |
2:17 |
9:09 |
121 114-125 |
1107 |
152 144-154 |
3/5 |
1.50 |
15:08 |
2:29 |
9:54 |
122 109-127 |
1208 |
143 122-154 |
3/5 |
1.75 |
17:29 |
2:21 |
9:23 |
119 110-124 |
1117 |
148 146-152 |
1/4 |
2.00 |
19:56 |
2:27 |
9:50 |
125 120-129 |
1228 |
146 126-154 |
3/3 |
2.25 |
22:11 |
2:15 |
9:00 |
125 118-131 |
1124 |
150 124-156 |
3/2 |
2.50 |
24:26 |
2:15 |
9:00 |
129 127-131 |
1162 |
153 150-156 |
0/3 |
2.75 |
26:55 |
2:29 |
9:55 |
126 117-134 |
1249 |
148 122-156 |
6/1 |
3.00 |
29:13 |
2:18 |
9:13 |
131 128-135 |
1207 |
152 148-154 |
3/2 |
3.25 |
31:45 |
2:31 |
10:06 |
124 116-131 |
1252 |
144 120-156 |
3/3 |
3.50 |
34:09 |
2:25 |
9:39 |
129 128-131 |
1244 |
147 142-150 |
6/1 |
3.75 |
36:34 |
2:25 |
9:39 |
127 119-135 |
1226 |
145 122-156 |
5/1 |
4.00 |
38:58 |
2:24 |
9:35 |
137 135-139 |
1313 |
152 148-156 |
8/0 |
4.25 |
41:26 |
2:28 |
9:53 |
128 122-137 |
1265 |
142 116-154 |
2/4 |
4.50 |
43:49 |
2:23 |
9:34 |
132 129-134 |
1262 |
150 146-154 |
5/2 |
4.75 |
46:27 |
2:37 |
10:30 |
132 126-140 |
1385 |
144 120-154 |
11/3 |
5.00 |
48:43 |
2:16 |
9:04 |
134 131-140 |
1215 |
151 148-156 |
2/4 |
5.25 |
51:08 |
2:25 |
9:40 |
130 122-135 |
1257 |
146 126-156 |
5/2 |
5.50 |
53:29 |
2:21 |
9:25 |
138 131-144 |
1299 |
153 148-156 |
6/5 |
5.75 |
55:53 |
2:24 |
9:37 |
125 115-132 |
1202 |
142 124-154 |
1/10 |
6.00 |
58:18 |
2:25 |
9:39 |
129 121-131 |
1245 |
150 146-160 |
3/5 |
6.25 |
1:00:45 |
2:27 |
9:48 |
130 124-133 |
1274 |
146 124-152 |
2/7 |
6.50 |
1:03:06 |
2:21 |
9:23 |
132 124-139 |
1239 |
149 146-156 |
5/9 |
6.75 |
1:05:37 |
2:31 |
10:03 |
136 127-141 |
1367 |
148 124-156 |
6/2 |
7.00 |
1:08:00 |
2:24 |
9:35 |
134 128-136 |
1285 |
150 148-156 |
5/5 |
7.22 |
1:10:00 |
2:00 |
9:00 |
136 131-139 |
1223 |
150 146-154 |
5/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.7 |
149 |
6.8 |
1:04:11 |
9:28 |
Walk |
8.3 |
124 |
0.4 |
5:49 |
13:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:45 |
37.18% |
More |
800m |
4:27 |
8:57 |
42.46% |
More |
1km |
5:43 |
9:13 |
43.02% |
More |
Mile |
9:14 |
9:14 |
45.44% |
More |
5k |
29:38 |
9:32 |
48.14% |
More |
5 miles |
47:54 |
9:35 |
48.46% |
More |
10k |
59:33 |
9:35 |
48.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
52.10 |
5km |
27:49 |
8:57 |
51.29 |
5M |
46:49 |
9:22 |
49.58 |
10km |
59:24 |
9:34 |
48.78 |
10M |
1:39:59 |
10:00 |
47.88 |
Half |
2:14:22 |
10:15 |
46.76 |
20M |
3:33:30 |
10:41 |
46.63 |
Mara |
4:46:55 |
10:57 |
46.27 |
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