- breezy
-
Time
3:11:30
-
Miles
26.67
-
Min/mi
7:11
-
Pacing
87.7%
-
WAVA
76.72
-
Stride(cm)
128
-
Cals
1873
-
Cadence
176
-
BPM
143
-
%MHR
87.4
-
B/mi
1029
-
Asc(m)
135
-
Hillscore
1
-
Surface
Road
Notes & Comments
Went out at sub-3 but pulled it in after 8 miles as I didn't have the pace/endurance sessions under my belt. Good decision which helped get another GFA.
1) 1mi - 6:46(6:46/mi) 147/158bpm [995b/mi] 98cal 8.86/10.6mph
2) 1mi - 6:49(6:49/mi) 148/154bpm [1009b/mi] 98cal 8.8/9.35mph
3) 1mi - 6:54(6:54/mi) 159/167bpm [1097b/mi] 109cal 8.7/9.81mph
4) 1mi - 6:50(6:50/mi) 138/166bpm [944b/mi] 72cal 8.78/9.75mph
5) 1mi - 6:43(6:43/mi) 143/151bpm [960b/mi] 75cal 8.93/10.1mph
6) 1mi - 6:57(6:57/mi) 155/161bpm [1078b/mi] 100cal 8.63/9.16mph
7) 1mi - 6:48(6:48/mi) 145/160bpm [985b/mi] 73cal 8.83/9.85mph
8) 1mi - 6:47(6:47/mi) 137/153bpm [929b/mi] 54cal 8.85/9.39mph
9) 1mi - 7:04(7:04/mi) 144/154bpm [1018b/mi] 72cal 8.49/8.85mph
10) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 100cal 8.47/9.81mph
11) 1mi - 7:06(7:06/mi) 158/164bpm [1122b/mi] 103cal 8.45/8.97mph
12) 1mi - 7:01(7:01/mi) 163/176bpm [1143b/mi] 107cal 8.56/8.75mph
13) 1mi - 7:24(7:24/mi) 160/175bpm [1184b/mi] 99cal 8.11/9.52mph
14) 1mi - 7:05(7:05/mi) 137/145bpm [970b/mi] 29cal 8.48/9.12mph
15) 1mi - 7:14(7:14/mi) 133/140bpm [962b/mi] 27cal 8.29/8.93mph
16) 1mi - 7:09(7:09/mi) 137/142bpm [979b/mi] 35cal 8.4/8.79mph
17) 1mi - 7:24(7:24/mi) 138/147bpm [1021b/mi] 41cal 8.11/9.73mph
18) 1mi - 8:06(8:06/mi) 134/146bpm [1084b/mi] 45cal 7.42/9.48mph
19) 1mi - 7:11(7:11/mi) 135/157bpm [970b/mi] 43cal 8.35/9.29mph
20) 1mi - 7:34(7:34/mi) 133/146bpm [1006b/mi] 52cal 7.93/8.97mph
21) 1mi - 7:32(7:32/mi) 133/147bpm [1001b/mi] 46cal 7.97/9.39mph
22) 1mi - 7:22(7:22/mi) 143/154bpm [1054b/mi] 69cal 8.14/10.18mph
23) 1mi - 7:35(7:35/mi) 145/155bpm [1101b/mi] 75cal 7.91/8.66mph
24) 1mi - 7:26(7:26/mi) 151/156bpm [1123b/mi] 88cal 8.07/8.97mph
25) 1mi - 7:30(7:30/mi) 148/161bpm [1110b/mi] 76cal 8/8.83mph
26) 1mi - 7:27(7:27/mi) 142/151bpm [1058b/mi] 55cal 8.05/8.66mph
27) 0.67mi - 4:42(7:01/mi) 138/153bpm [969b/mi] 32cal 8.54/9.33mph
6:46 6:49 6:54 6:50 6:43 6:57 6:48 6:47 7:04 7:05 7:06 7:01 7:24 7:05 7:14 7:09 7:24 8:06 7:11 7:34 7:32 7:22 7:35 7:26 7:30 7:27 4:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:46 |
6:46 |
6:46 |
146 106-158 |
988 |
176 92-184 |
13/18 |
2.00 |
13:36 |
6:49 |
6:49 |
148 142-153 |
1010 |
176 174-180 |
19/18 |
3.00 |
20:28 |
6:53 |
6:53 |
160 153-167 |
1101 |
175 172-182 |
18/42 |
4.00 |
27:19 |
6:50 |
6:50 |
134 69-166 |
916 |
176 172-182 |
15/31 |
5.00 |
34:02 |
6:44 |
6:44 |
143 133-150 |
962 |
177 174-180 |
14/16 |
6.00 |
41:00 |
6:57 |
6:57 |
155 147-160 |
1078 |
176 174-180 |
16/12 |
7.00 |
47:47 |
6:48 |
6:48 |
146 134-160 |
992 |
177 174-180 |
19/20 |
8.00 |
54:34 |
6:47 |
6:47 |
134 69-152 |
909 |
176 172-180 |
14/20 |
9.00 |
1:01:38 |
7:04 |
7:04 |
144 138-154 |
1017 |
176 170-182 |
20/16 |
10.00 |
1:08:45 |
7:06 |
7:06 |
156 149-163 |
1109 |
177 172-180 |
19/21 |
11.00 |
1:15:50 |
7:05 |
7:05 |
159 154-164 |
1126 |
177 172-180 |
16/18 |
12.00 |
1:22:50 |
7:01 |
7:01 |
163 156-174 |
1143 |
177 174-180 |
24/15 |
13.00 |
1:30:14 |
7:24 |
7:24 |
158 133-175 |
1169 |
176 172-182 |
21/21 |
14.00 |
1:37:19 |
7:04 |
7:04 |
137 130-145 |
969 |
177 172-184 |
15/21 |
15.00 |
1:44:32 |
7:14 |
7:14 |
133 129-140 |
961 |
175 170-178 |
15/17 |
16.00 |
1:51:41 |
7:09 |
7:09 |
137 131-142 |
979 |
175 170-178 |
19/19 |
17.00 |
1:59:05 |
7:24 |
7:24 |
138 128-146 |
1022 |
175 172-184 |
20/16 |
18.00 |
2:07:09 |
8:04 |
8:04 |
135 127-146 |
1088 |
175 172-180 |
17/16 |
19.00 |
2:14:20 |
7:11 |
7:11 |
135 126-157 |
969 |
174 166-178 |
17/13 |
20.00 |
2:21:56 |
7:36 |
7:36 |
131 71-145 |
995 |
174 106-180 |
13/19 |
21.00 |
2:29:28 |
7:32 |
7:32 |
131 70-147 |
987 |
174 170-180 |
14/15 |
22.00 |
2:36:50 |
7:22 |
7:22 |
143 132-154 |
1053 |
174 170-180 |
16/12 |
23.00 |
2:44:24 |
7:35 |
7:35 |
145 131-154 |
1099 |
174 170-178 |
17/17 |
24.00 |
2:51:51 |
7:27 |
7:27 |
151 145-156 |
1124 |
175 170-180 |
18/20 |
25.00 |
2:59:22 |
7:31 |
7:31 |
148 129-161 |
1112 |
175 172-180 |
14/16 |
26.00 |
3:06:47 |
7:26 |
7:26 |
142 132-150 |
1055 |
175 172-182 |
14/18 |
26.67 |
3:11:30 |
4:43 |
7:04 |
134 70-153 |
946 |
177 172-186 |
12/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
175 |
26.6 |
3:11:16 |
7:11 |
Walk |
0.1 |
96 |
0 |
13 |
9:08 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:21 |
5:28 |
63.24% |
More |
800m |
3:01 |
6:04 |
67.57% |
More |
1km |
3:49 |
6:09 |
69.43% |
More |
Mile |
6:41 |
6:41 |
67.38% |
More |
5k |
21:05 |
6:47 |
72.76% |
More |
5 miles |
34:02 |
6:48 |
73.55% |
More |
10k |
42:20 |
6:49 |
73.92% |
More |
10 miles |
1:08:45 |
6:52 |
75.34% |
More |
Half |
1:30:54 |
6:56 |
75.42% |
More |
20 miles |
2:21:56 |
7:06 |
75.96% |
More |
Mara |
3:08:20 |
7:11 |
76.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
79.03 |
5km |
19:11 |
6:10 |
79.97 |
5M |
31:56 |
6:23 |
78.40 |
10km |
40:17 |
6:29 |
77.69 |
10M |
1:07:02 |
6:42 |
77.26 |
Half |
1:29:30 |
6:50 |
76.02 |
20M |
2:20:45 |
7:02 |
76.59 |
Mara |
3:07:53 |
7:10 |
76.51 |
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