- warm
-
Time
41:43
-
Miles
6.25
-
Min/mi
6:40
-
Pacing
94%
-
WAVA
79.67
-
Stride(cm)
133
-
Cals
637
-
Cadence
181
-
BPM
157
-
%MHR
91.5
-
B/mi
1050
-
Asc(m)
133
-
Hillscore
4
-
Surface
Road
Notes & Comments
caffeine gel 20mins pre start & caff gum 10mins before
1) 1mi - 6:30(6:30/mi) 146/161bpm [948b/mi] 98cal 9.24/10.02mph
2) 1mi - 6:29(6:29/mi) 157/163bpm [1017b/mi] 100cal 9.26/9.87mph
3) 1mi - 6:37(6:37/mi) 160/166bpm [1060b/mi] 104cal 9.06/9.58mph
4) 1mi - 6:45(6:45/mi) 164/176bpm [1108b/mi] 103cal 8.88/9.27mph
5) 1mi - 6:52(6:52/mi) 161/167bpm [1105b/mi] 102cal 8.74/10.06mph
6) 1mi - 7:01(7:01/mi) 159/163bpm [1115b/mi] 108cal 8.56/9.46mph
7) 0.25mi - 1:30(6:05/mi) 163/166bpm [992b/mi] 22cal 9.86/10.14mph
6:30 6:29 6:37 6:45 6:52 7:01 1:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:39 |
1:39 |
6:34 |
120 84-149 |
789 |
183 176-188 |
3/2 |
0.50 |
3:17 |
1:39 |
6:35 |
150 147-153 |
988 |
183 180-186 |
10/1 |
0.75 |
4:56 |
1:39 |
6:36 |
153 148-157 |
1010 |
183 182-186 |
7/7 |
1.00 |
6:29 |
1:33 |
6:11 |
158 155-161 |
977 |
184 180-188 |
2/12 |
1.25 |
8:04 |
1:34 |
6:18 |
157 153-160 |
989 |
183 180-186 |
2/10 |
1.50 |
9:44 |
1:40 |
6:40 |
156 151-160 |
1040 |
183 178-186 |
8/7 |
1.75 |
11:24 |
1:41 |
6:43 |
158 155-160 |
1061 |
182 178-184 |
13/6 |
2.00 |
12:58 |
1:33 |
6:14 |
159 155-163 |
991 |
183 180-184 |
5/15 |
2.25 |
14:38 |
1:40 |
6:40 |
158 154-161 |
1052 |
182 178-184 |
7/6 |
2.50 |
16:16 |
1:39 |
6:34 |
161 158-163 |
1058 |
183 182-184 |
7/4 |
2.75 |
17:55 |
1:39 |
6:35 |
160 158-162 |
1053 |
182 178-184 |
3/7 |
3.00 |
19:35 |
1:40 |
6:41 |
162 159-165 |
1082 |
180 176-184 |
8/4 |
3.25 |
21:17 |
1:41 |
6:45 |
159 155-162 |
1074 |
179 176-184 |
10/3 |
3.50 |
22:59 |
1:43 |
6:51 |
161 159-166 |
1103 |
181 172-184 |
5/10 |
3.75 |
24:40 |
1:41 |
6:42 |
167 162-174 |
1119 |
181 178-184 |
7/12 |
4.00 |
26:21 |
1:41 |
6:44 |
170 166-175 |
1144 |
179 176-184 |
7/6 |
4.25 |
28:10 |
1:49 |
7:17 |
158 154-165 |
1150 |
180 178-186 |
12/6 |
4.50 |
29:53 |
1:43 |
6:53 |
162 159-166 |
1116 |
180 178-184 |
4/4 |
4.75 |
31:30 |
1:37 |
6:28 |
161 157-163 |
1041 |
180 176-184 |
3/9 |
5.00 |
33:12 |
1:41 |
6:46 |
163 159-167 |
1102 |
180 178-182 |
8/8 |
5.25 |
35:01 |
1:49 |
7:16 |
161 158-163 |
1170 |
179 176-180 |
7/5 |
5.50 |
36:55 |
1:54 |
7:38 |
158 152-161 |
1205 |
178 168-186 |
12/5 |
5.75 |
38:33 |
1:38 |
6:32 |
157 151-161 |
1026 |
181 176-184 |
11/7 |
6.00 |
40:13 |
1:40 |
6:40 |
160 157-161 |
1067 |
182 174-184 |
5/8 |
6.25 |
41:43 |
1:30 |
6:06 |
163 158-166 |
995 |
184 178-194 |
1/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
181 |
6.2 |
41:42 |
6:41 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:06 |
58.89% |
More |
800m |
3:06 |
6:13 |
69.06% |
More |
1km |
3:53 |
6:15 |
71.78% |
More |
Mile |
6:23 |
6:23 |
74.21% |
More |
5k |
20:15 |
6:31 |
79.76% |
More |
5 miles |
33:08 |
6:38 |
79.74% |
More |
10k |
41:28 |
6:40 |
79.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:59 |
5:59 |
79.19 |
5km |
19:53 |
6:24 |
81.23 |
5M |
32:56 |
6:35 |
80.22 |
10km |
41:28 |
6:40 |
79.72 |
10M |
1:08:39 |
6:52 |
79.79 |
Half |
1:31:24 |
6:59 |
78.79 |
20M |
2:23:09 |
7:09 |
79.71 |
Mara |
3:10:35 |
7:16 |
79.84 |
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