- v warm
-
Time
47:02
-
Miles
6.38
-
Min/mi
7:22
-
Pacing
88.7%
-
WAVA
64.92
-
Stride(cm)
126
-
Cals
717
-
Cadence
174
-
BPM
137
-
%MHR
78.2
-
B/mi
1008
-
Asc(m)
75
-
Hillscore
7
-
Surface
Road
Notes & Comments
Holiday Run - Hurghada
Legs good after rest day.
All easy effort. HR rose a bit on the hill at the end, but apart from that mostly controlled given the heat and sun.
All good
1) 1mi - 7:43(7:43/mi) 135/143bpm [1041b/mi] 114cal
2) 1mi - 7:05(7:05/mi) 134/141bpm [949b/mi] 106cal
3) 1mi - 6:59(6:59/mi) 132/138bpm [921b/mi] 104cal
4) 1mi - 7:25(7:25/mi) 138/148bpm [1025b/mi] 116cal
5) 1mi - 7:16(7:16/mi) 140/145bpm [1018b/mi] 111cal
6) 1mi - 7:36(7:36/mi) 144/148bpm [1093b/mi] 119cal
7) 0.38mi - 2:57(7:52/mi) 148/149bpm [1165b/mi] 47cal
7:43 7:05 6:59 7:25 7:16 7:36 2:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:53 |
1:53 |
7:33 |
121 90-137 |
914 |
172 122-186 |
8/1 |
0.50 |
3:51 |
1:58 |
7:51 |
137 134-141 |
1075 |
173 172-174 |
13/0 |
0.75 |
5:48 |
1:57 |
7:46 |
140 138-142 |
1088 |
173 170-174 |
12/0 |
1.00 |
7:41 |
1:54 |
7:34 |
136 116-142 |
1030 |
173 170-174 |
6/0 |
1.25 |
9:33 |
1:52 |
7:26 |
139 137-141 |
1034 |
172 170-178 |
7/1 |
1.50 |
11:19 |
1:46 |
7:04 |
136 132-139 |
962 |
173 172-178 |
1/8 |
1.75 |
13:04 |
1:45 |
6:59 |
127 106-137 |
888 |
173 172-178 |
0/8 |
2.00 |
14:47 |
1:43 |
6:51 |
131 129-133 |
898 |
173 172-176 |
0/9 |
2.25 |
16:27 |
1:41 |
6:43 |
131 128-133 |
879 |
174 172-180 |
0/13 |
2.50 |
18:12 |
1:45 |
6:58 |
128 116-134 |
892 |
173 172-178 |
0/12 |
2.75 |
19:57 |
1:45 |
7:02 |
132 127-137 |
928 |
174 172-178 |
0/8 |
3.00 |
21:45 |
1:48 |
7:13 |
137 135-138 |
988 |
176 170-184 |
1/3 |
3.25 |
23:38 |
1:53 |
7:30 |
137 135-138 |
1028 |
174 170-202 |
1/2 |
3.50 |
25:27 |
1:49 |
7:14 |
135 116-141 |
977 |
176 172-188 |
3/2 |
3.75 |
27:27 |
2:00 +10
|
8:01 |
139 118-148 |
1115 |
173 100-180 |
2/3 |
4.00 |
29:44 |
2:17 +23
|
9:07 |
139 132-141 |
1267 |
175 166-184 |
4/3 |
4.25 |
31:33 |
1:50 |
7:19 |
137 130-141 |
1002 |
175 172-186 |
2/3 |
4.50 |
33:23 |
1:50 |
7:19 |
141 140-144 |
1032 |
176 174-184 |
2/2 |
4.75 |
35:27 |
2:04 +16
|
8:17 |
137 108-144 |
1135 |
175 172-186 |
1/3 |
5.00 |
37:17 |
1:50 |
7:19 |
143 139-145 |
1047 |
174 172-184 |
1/1 |
5.25 |
39:11 |
1:54 |
7:36 |
144 143-147 |
1094 |
174 158-180 |
3/2 |
5.50 |
41:05 |
1:54 |
7:37 |
144 142-145 |
1097 |
174 172-178 |
3/1 |
5.75 |
42:59 |
1:54 |
7:35 |
143 141-146 |
1084 |
174 172-184 |
4/0 |
6.00 |
44:52 |
1:53 |
7:32 |
140 116-148 |
1056 |
174 172-178 |
6/0 |
6.25 |
46:53 |
2:01 |
8:05 |
148 146-149 |
1196 |
174 172-180 |
12/0 |
6.37 |
47:49 |
56 |
7:32 |
147 145-149 |
1108 |
173 168-178 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
173 |
6.4 |
47:38 |
7:29 |
Walk |
0.4 |
107 |
0 |
11 |
2:33:40 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
49.51% |
More |
800m |
3:22 |
6:46 |
57.65% |
More |
1km |
4:14 |
6:48 |
59.78% |
More |
Mile |
6:51 |
6:51 |
62.60% |
More |
5k |
22:21 |
7:12 |
65.36% |
More |
5 miles |
37:08 |
7:26 |
64.06% |
More |
10k |
46:36 |
7:30 |
63.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
63.91 |
5km |
22:06 |
7:07 |
66.10 |
5M |
36:25 |
7:17 |
65.33 |
10km |
45:45 |
7:22 |
64.94 |
10M |
1:15:24 |
7:32 |
65.13 |
Half |
1:40:07 |
7:39 |
64.41 |
20M |
2:36:06 |
7:48 |
65.46 |
Mara |
3:27:17 |
7:55 |
65.73 |
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