Tue 14th May 2024 at 12:19pm by Richard-M
Run > Treadmill
-
Time
25:08
-
Miles
2.64
-
Min/mi
9:31
-
Pacing
63.8%
-
WAVA
50.23
-
Stride(cm)
118
-
Cals
265
-
Cadence
143
-
BPM
122
-
%MHR
71.9
-
B/mi
1164
-
Surface
Treadmill
Notes & Comments
Run/walk pyramid with increasing speed and no calf pain... : yay! Treadmill but I really enjoyed it despite being a sweatfest
2 mins walk, 1 ,2,3,4 3,2,1 min with 1 min walk,
Pace increasing from 10, 11, 12, 13, 14, 15, 16 kph
1) 0.17km - 2:01(11:46/km) 85/94bpm [1001b/km] 7cal 5.1/8.2kmph
2) 0.18km - 1:01(5:39/km) 107/121bpm [604b/km] 8cal 10.62/11.72kmph
3) 0.1km - 59(9:52/km) 104/121bpm [1025b/km] 7cal 6.08/11.89kmph
4) 0.38km - 2:00(5:19/km) 119/129bpm [633b/km] 19cal 11.29/12.23kmph
5) 0.12km - 1:01(8:46/km) 111/129bpm [973b/km] 9cal 6.84/11.92kmph
6) 0.6km - 2:59(4:58/km) 128/136bpm [636b/km] 33cal 12.07/12.63kmph
7) 0.12km - 1:01(8:20/km) 123/136bpm [1025b/km] 10cal 7.2/12.33kmph
8) 0.82km - 3:59(4:50/km) 137/144bpm [662b/km] 50cal 12.41/12.93kmph
9) 0.13km - 1:00(7:50/km) 133/143bpm [1041b/km] 12cal 7.66/12.73kmph
10) 0.63km - 3:00(4:47/km) 142/151bpm [678b/km] 39cal 12.56/13.17kmph
11) 0.13km - 59(7:25/km) 141/151bpm [1046b/km] 13cal 8.09/13.07kmph
12) 0.4km - 2:00(4:57/km) 141/154bpm [699b/km] 24cal 12.1/13.5kmph
13) 0.14km - 1:01(7:10/km) 145/155bpm [1040b/km] 13cal 8.37/13.17kmph
14) 0.2km - 59(5:00/km) 138/151bpm [690b/km] 11cal 11.99/13.98kmph
15) 0.13km - 1:08(8:54/km) 129/153bpm [1149b/km] 10cal 6.74/14.01kmph
2:01 1:01 59 2:00 1:01 2:59 1:01 3:59 1:00 3:00 59 2:00 1:01 59 1:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
2:13 |
2:13 |
17:43 |
83 66-96 |
1471 |
120 102-162 |
0.25 |
3:25 |
1:12 |
9:37 |
113 100-121 |
1086 |
147 96-176 |
0.38 |
4:51 |
1:26 |
11:25 |
101 86-124 |
1153 |
133 104-166 |
0.50 |
5:53 |
1:03 |
8:21 |
128 126-128 |
1069 |
159 158-162 |
0.63 |
7:22 |
1:29 |
11:53 |
107 88-128 |
1271 |
128 112-162 |
0.75 |
8:22 |
1:00 |
7:58 |
127 121-132 |
1012 |
161 160-162 |
0.88 |
9:21 |
59 |
7:48 |
134 132-135 |
1045 |
162 162-162 |
1.00 |
10:25 |
1:05 |
8:39 |
133 126-136 |
1150 |
153 118-166 |
1.13 |
11:48 |
1:22 |
10:58 |
117 107-131 |
1283 |
141 118-168 |
1.25 |
12:45 |
57 |
7:37 |
139 133-142 |
1060 |
164 162-166 |
1.38 |
13:42 |
57 |
7:36 |
142 141-143 |
1079 |
164 162-164 |
1.50 |
14:39 |
57 |
7:35 |
143 142-144 |
1083 |
164 162-166 |
1.63 |
15:59 |
1:20 |
10:44 |
133 118-143 |
1427 |
136 118-166 |
1.75 |
17:01 |
1:02 |
8:14 |
131 116-143 |
1079 |
157 122-166 |
1.88 |
17:57 |
56 |
7:30 |
146 143-149 |
1094 |
165 164-168 |
2.00 |
18:53 |
56 |
7:26 |
150 149-151 |
1114 |
164 164-166 |
2.13 |
20:19 |
1:26 |
11:32 |
136 122-151 |
1568 |
135 118-166 |
2.25 |
21:15 |
56 |
7:26 |
140 130-147 |
1040 |
163 162-166 |
2.38 |
22:10 |
55 |
7:22 |
153 150-154 |
1126 |
163 158-164 |
2.50 |
23:32 |
1:22 |
10:55 |
138 125-152 |
1506 |
137 118-170 |
2.63 |
25:36 |
2:04 +45
|
16:35 |
134 112-153 |
2223 |
137 98-174 |
2.64 |
25:53 |
17 |
17:34 |
114 113-115 |
2002 |
118 118-118 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.2 |
162 |
2.2 |
17:08 |
7:48 |
Walk |
33.4 |
115 |
0.4 |
8:38 |
19:25 |
Still |
0.5 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
46.07% |
More |
800m |
3:46 |
7:34 |
52.79% |
More |
1km |
5:07 |
8:13 |
50.69% |
More |
Mile |
8:02 |
8:02 |
54.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
51.32 |
5km |
30:06 |
9:41 |
49.72 |
5M |
51:01 |
10:12 |
47.82 |
10km |
1:04:54 |
10:27 |
46.97 |
10M |
1:49:59 |
11:00 |
45.84 |
Half |
2:28:21 |
11:19 |
44.63 |
20M |
3:57:06 |
11:51 |
44.25 |
Mara |
5:19:49 |
12:12 |
43.74 |
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