-
Time
34:20
-
Miles
3.22
-
Min/mi
10:40
-
Pacing
79.6%
-
WAVA
43.19
-
Stride(cm)
110
-
Cals
371
-
Cadence
137
-
BPM
125
-
%MHR
73.2
-
B/mi
1334
-
Asc(m)
84
-
Hillscore
13
-
Surface
Road
Notes & Comments
5 min warm-up
2 min run / 1 min walk x8
c5 min warm-down
Felt a bit battered in my legs last night, and wasn't sure how they'd be this morning so was all set to start the session and quickly end it if I had to. Hamstring on v good behaviour throughout. Occasional ache in ankle. Wasn't sure if hip might be on verge of complaining so will have to watch that now too!
1) 0.37mi - 5:00(13:39/mi) 95/105bpm [1296b/mi] 37cal 4.4/5.03mph
2) 0.22mi - 2:00(9:04/mi) 127/135bpm [1151b/mi] 24cal 6.62/7.39mph
3) 0.08mi - 1:00(12:40/mi) 124/135bpm [1571b/mi] 10cal 4.74/6.78mph
4) 0.22mi - 2:00(9:08/mi) 129/137bpm [1178b/mi] 24cal 6.57/7.12mph
5) 0.08mi - 1:00(12:27/mi) 124/131bpm [1544b/mi] 11cal 4.82/6.37mph
6) 0.22mi - 2:00(8:57/mi) 135/148bpm [1207b/mi] 25cal 6.71/6.35mph
7) 0.07mi - 1:00(13:49/mi) 138/149bpm [1907b/mi] 13cal 4.34/6.37mph
8) 0.23mi - 2:00(8:35/mi) 139/146bpm [1192b/mi] 26cal 6.99/7.26mph
9) 0.08mi - 1:00(12:49/mi) 135/145bpm [1731b/mi] 12cal 4.68/7.26mph
10) 0.24mi - 2:00(8:22/mi) 137/149bpm [1147b/mi] 26cal 7.16/7.22mph
11) 0.08mi - 1:00(12:43/mi) 140/150bpm [1781b/mi] 12cal 4.72/7.14mph
12) 0.23mi - 2:00(8:47/mi) 140/147bpm [1231b/mi] 25cal 6.82/6.93mph
13) 0.08mi - 1:00(12:28/mi) 135/146bpm [1683b/mi] 12cal 4.81/6.93mph
14) 0.24mi - 2:00(8:21/mi) 137/146bpm [1144b/mi] 25cal 7.19/7.2mph
15) 0.08mi - 1:00(13:15/mi) 140/149bpm [1856b/mi] 13cal 4.53/7.2mph
16) 0.24mi - 2:00(8:17/mi) 140/146bpm [1160b/mi] 26cal 7.24/7.49mph
17) 0.07mi - 1:00(13:35/mi) 133/146bpm [1806b/mi] 11cal 4.42/7.22mph
18) 0.37mi - 5:00(13:28/mi) 109/117bpm [1467b/mi] 37cal 4.46/5.36mph
19) 0.02mi - 20(13:14/mi) 106/107bpm [1403b/mi] 2cal 4.53/4.7mph
5:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 5:00 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 |
13:58 |
95 89-104 |
1328 |
116 98-126 |
7/4 |
0.25 |
3:23 |
1:38 |
13:06 |
92 87-100 |
1205 |
122 118-126 |
0/14 |
0.38 |
5:04 |
1:41 |
13:26 |
100 92-110 |
1343 |
124 120-154 |
3/3 |
0.50 |
6:14 |
1:11 |
9:25 |
125 110-132 |
1177 |
150 148-156 |
2/4 |
0.63 |
7:27 |
1:13 |
9:41 |
133 127-135 |
1287 |
142 124-156 |
2/3 |
0.75 |
8:43 |
1:16 |
10:05 |
118 103-131 |
1191 |
139 116-156 |
4/3 |
0.88 |
9:53 |
1:10 |
9:20 |
134 131-136 |
1252 |
150 148-152 |
4/4 |
1.00 |
11:16 |
1:23 |
11:05 |
122 114-131 |
1353 |
132 122-154 |
4/10 |
1.13 |
12:25 |
1:09 |
9:13 |
135 123-145 |
1245 |
153 150-158 |
4/1 |
1.25 |
13:50 |
1:25 |
11:16 |
142 125-149 |
1600 |
134 114-156 |
5/1 |
1.38 |
14:58 |
1:09 |
9:08 |
131 119-144 |
1197 |
144 110-158 |
6/1 |
1.50 |
16:02 |
1:04 |
8:34 |
145 144-146 |
1241 |
154 150-156 |
1/2 |
1.63 |
17:26 |
1:23 |
11:08 |
130 120-143 |
1447 |
132 122-152 |
3/1 |
1.75 |
18:32 |
1:06 |
8:47 |
138 130-145 |
1211 |
154 148-158 |
4/2 |
1.88 |
19:49 |
1:17 |
10:17 |
144 130-150 |
1481 |
139 122-156 |
3/1 |
2.00 |
21:00 |
1:11 |
9:30 |
136 125-146 |
1291 |
153 118-240 |
9/3 |
2.13 |
22:06 |
1:06 |
8:49 |
144 142-146 |
1269 |
153 144-158 |
2/4 |
2.25 |
23:25 |
1:19 |
10:34 |
128 117-143 |
1352 |
132 122-156 |
2/1 |
2.38 |
24:28 |
1:02 |
8:18 |
138 128-145 |
1146 |
154 152-158 |
1/3 |
2.50 |
25:51 |
1:24 |
11:10 |
143 131-149 |
1597 |
138 122-154 |
6/0 |
2.63 |
26:55 |
1:04 |
8:33 |
133 122-145 |
1137 |
148 120-156 |
5/2 |
2.75 |
27:58 |
1:03 |
8:21 |
146 145-146 |
1218 |
155 152-158 |
0/2 |
2.88 |
29:36 |
1:38 |
13:07 |
127 110-146 |
1665 |
124 114-152 |
0/6 |
3.00 |
31:23 |
1:46 |
14:11 |
109 105-113 |
1546 |
123 114-150 |
2/3 |
3.13 |
33:02 |
1:39 |
13:16 |
111 108-117 |
1473 |
122 120-126 |
1/4 |
3.22 |
34:20 |
1:18 |
13:05 |
106 105-108 |
1386 |
121 118-122 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
48.3 |
152 |
1.9 |
16:36 |
8:46 |
Walk |
51.7 |
121 |
1.3 |
17:44 |
13:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
38.82% |
More |
800m |
4:28 |
9:00 |
42.22% |
More |
1km |
5:49 |
9:22 |
42.29% |
More |
Mile |
9:25 |
9:25 |
44.52% |
More |
5k |
32:42 |
10:32 |
43.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
43.92 |
5km |
33:01 |
10:38 |
43.22 |
5M |
55:35 |
11:07 |
41.76 |
10km |
1:10:30 |
11:21 |
41.10 |
10M |
1:58:41 |
11:52 |
40.34 |
Half |
2:39:29 |
12:10 |
39.40 |
20M |
4:13:26 |
12:40 |
39.29 |
Mara |
5:40:34 |
13:00 |
38.98 |
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