Thu 9th May 2024 at 6:22pm by dacecain
Run > Warm Up
-
Time
20:00
-
Miles
2.41
-
Min/mi
8:18
-
Pacing
90.7%
-
WAVA
54.96
-
Stride(cm)
116
-
Cals
257
-
Cadence
167
-
BPM
145
-
%MHR
73
-
B/mi
1206
-
Asc(m)
77
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1.16mi - 10:00(8:39/mi) 136/151bpm [1176b/mi] 121cal
2) 0.23mi - 2:00(8:32/mi) 145/161bpm [1237b/mi] 25cal
3) 0.37mi - 3:00(8:11/mi) 160/168bpm [1309b/mi] 42cal
4) 0.26mi - 2:00(7:50/mi) 146/165bpm [1144b/mi] 26cal
5) 0.08mi - 30(6:08/mi) 150/161bpm [921b/mi] 7cal
6) 0.05mi - 30(9:08/mi) 162/166bpm [1478b/mi] 7cal
7) 0.08mi - 30(6:15/mi) 162/169bpm [1012b/mi] 7cal
8) 0.05mi - 30(10:01/mi) 172/173bpm [1722b/mi] 7cal
9) 0.07mi - 30(6:46/mi) 169/173bpm [1143b/mi] 7cal
10) 0.05mi - 30(9:58/mi) 174/177bpm [1733b/mi] 8cal
11) 0mi - 0(1:19/mi) 169/169bpm [222b/mi]
10:00 2:00 3:00 2:00 30 30 30 30 30 30 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:02 |
1:02 |
8:13 |
110 87-138 |
903 |
162 118-170 |
2/4 |
0.25 |
2:06 |
1:04 |
8:34 |
139 135-142 |
1192 |
162 160-168 |
1/7 |
0.38 |
3:12 |
1:07 |
8:52 |
132 129-134 |
1171 |
161 160-162 |
1/5 |
0.50 |
4:18 |
1:06 |
8:47 |
136 135-137 |
1194 |
164 160-170 |
4/3 |
0.63 |
5:21 |
1:02 |
8:18 |
136 133-140 |
1129 |
163 158-166 |
4/3 |
0.75 |
6:24 |
1:03 |
8:28 |
135 131-140 |
1142 |
163 160-166 |
3/11 |
0.88 |
7:35 |
1:11 |
9:27 |
146 135-151 |
1379 |
164 160-166 |
3/4 |
1.00 |
8:42 |
1:07 |
8:57 |
144 140-150 |
1290 |
164 162-166 |
9/1 |
1.13 |
9:44 |
1:02 |
8:19 |
141 138-142 |
1174 |
166 162-170 |
3/4 |
1.25 |
10:50 |
1:05 |
8:42 |
136 134-140 |
1183 |
168 164-172 |
5/5 |
1.38 |
11:52 |
1:02 |
8:16 |
151 139-161 |
1248 |
171 166-174 |
4/6 |
1.50 |
12:47 |
56 |
7:26 |
154 151-157 |
1145 |
171 166-178 |
3/7 |
1.63 |
13:55 |
1:08 |
9:03 |
159 152-167 |
1439 |
172 170-174 |
23/1 |
1.75 |
14:56 |
1:01 |
8:10 |
167 166-167 |
1363 |
172 168-174 |
2/3 |
1.88 |
15:55 |
58 |
7:47 |
154 141-165 |
1198 |
166 160-170 |
1/7 |
2.00 |
16:54 |
59 |
7:50 |
139 137-142 |
1089 |
169 166-170 |
1/3 |
2.13 |
17:47 |
53 |
7:06 |
154 142-162 |
1095 |
177 160-188 |
2/2 |
2.25 |
18:42 |
55 |
7:18 |
165 158-173 |
1203 |
175 158-188 |
11/2 |
2.38 |
19:42 |
1:00 |
8:02 |
171 166-177 |
1373 |
173 158-186 |
10/1 |
2.41 |
20:02 |
20 |
10:51 |
172 168-174 |
1867 |
162 158-164 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
167 |
2.4 |
19:58 |
8:19 |
Walk |
0.3 |
118 |
0 |
4 |
12:07 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:06 |
46.08% |
More |
800m |
3:42 |
7:26 |
51.56% |
More |
1km |
4:42 |
7:34 |
52.81% |
More |
Mile |
7:49 |
7:49 |
54.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
53.73 |
5km |
26:11 |
8:26 |
54.92 |
5M |
43:21 |
8:40 |
53.98 |
10km |
54:35 |
8:47 |
53.53 |
10M |
1:30:23 |
9:02 |
53.42 |
Half |
2:00:20 |
9:11 |
52.67 |
20M |
3:08:27 |
9:25 |
53.29 |
Mara |
4:10:54 |
9:35 |
53.37 |
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