- breezy
-
Time
59:46
-
Miles
9.01
-
Min/mi
6:38
-
Pacing
88.4%
-
WAVA
71.77
-
Stride(cm)
132
-
Cals
813
-
Cadence
184
-
BPM
142
-
%MHR
81.3
-
B/mi
943
-
Asc(m)
124
-
Hillscore
2
-
Surface
Road
Notes & Comments
Junction Fartleks
1m Easy, 5m of fartleks, 3m easy.
Ran hard effort for most of the fartleks. Some harder than others as lacking a bit of motivation, but still working harder and moving faster than usual. Certainly mainly uncomfortably tough efforts.
Left knee a little tight when finishing but doesn't feel anything major.
Split Summary
===
1) 1m - 7:04(7:04/m) 129/138bpm 90cal 8.48/9.46mph
2) 1m - 6:17(6:17/m) 144/155bpm 95cal 9.55/11.08mph
3) 1m - 6:03(6:03/m) 148/155bpm 94cal 9.92/11.71mph
4) 1m - 6:18(6:18/m) 151/157bpm 98cal 9.52/11.21mph
5) 1m - 6:01(6:01/m) 148/153bpm 92cal 9.97/10.85mph
6) 1m - 6:23(6:23/m) 148/154bpm 95cal 9.39/11.79mph
7) 1m - 6:54(6:54/m) 145/152bpm 96cal 8.69/9.12mph
8) 1m - 7:17(7:17/m) 138/145bpm 83cal 8.24/8.97mph
9) 1m - 7:24(7:24/m) 134/139bpm 70cal 8.12/8.79mph
10) 0.01m - 5(7:22/m) 133/133bpm 8.15/8.18mph
7:04 6:17 6:03 6:18 6:01 6:23 6:54 7:17 7:24 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.48 |
10:00 |
10:00 |
6:45 |
131 85-146 |
885 |
181 174-208 |
27/38 |
3.08 |
20:00 |
10:00 +9
|
6:15 |
148 121-155 |
926 |
187 178-198 |
30/33 |
4.69 |
30:00 |
10:00 |
6:13 |
150 134-157 |
933 |
188 180-200 |
27/32 |
6.23 |
40:00 |
10:00 +7
|
6:29 |
148 126-154 |
958 |
187 178-196 |
31/43 |
7.65 |
50:00 |
10:00 |
7:03 |
142 124-148 |
1002 |
182 178-190 |
46/22 |
9.01 |
1:00:00 |
10:00 |
7:20 |
134 121-141 |
984 |
179 168-186 |
36/33 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
184 |
9 |
1:00:00 |
6:40 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:23 |
60.40% |
More |
800m |
2:54 |
5:50 |
65.03% |
More |
1km |
3:39 |
5:52 |
67.55% |
More |
Mile |
6:00 |
6:00 |
69.86% |
More |
5k |
19:10 |
6:10 |
74.43% |
More |
5 miles |
31:09 |
6:14 |
74.53% |
More |
10k |
39:37 |
6:23 |
73.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:57 |
5:57 |
70.49 |
5km |
19:32 |
6:17 |
73.05 |
5M |
32:12 |
6:26 |
72.09 |
10km |
40:28 |
6:31 |
71.60 |
10M |
1:06:41 |
6:40 |
71.79 |
Half |
1:28:32 |
6:45 |
70.97 |
20M |
2:18:04 |
6:54 |
72.11 |
Mara |
3:03:19 |
7:00 |
72.42 |
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