- v warm
-
Time
45:09
-
Miles
6.27
-
Min/mi
7:12
-
Pacing
57.8%
-
WAVA
66.36
-
Stride(cm)
127
-
Cals
702
-
Cadence
176
-
BPM
143
-
%MHR
81.8
-
B/mi
1031
-
Asc(m)
78
-
Hillscore
7
-
Surface
Road
Notes & Comments
Holiday Run - Hurghada
Crown hunting gone wrong!! Started and finished in wrong place so missed out on crown although was on pace. Frustrating but a good hard workout.
The rest was easy apart from a final hill spring. Hard to get HR down after harder effort, even with photo stops
1) 1mi - 7:45(7:45/mi) 136/145bpm [1055b/mi] 115cal
2) 0.44mi - 3:12(7:12/mi) 143/148bpm [1031b/mi] 51cal
3) 0.82mi - 4:13(5:10/mi) 161/166bpm [832b/mi] 78cal
4) 1mi - 7:07(7:07/mi) 143/166bpm [1018b/mi] 112cal
5) 1mi - 7:26(7:26/mi) 141/145bpm [1048b/mi] 113cal
6) 1mi - 7:39(7:39/mi) 139/145bpm [1064b/mi] 112cal
7) 1mi - 7:44(7:44/mi) 144/155bpm [1114b/mi] 120cal
8) 0.01mi - 3(6:47/mi) 142/143bpm [962b/mi] 1cal
7:45 3:12 4:13 7:07 7:26 7:39 7:44 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:55 |
1:55 |
7:38 |
120 88-135 |
916 |
174 160-180 |
10/1 |
0.50 |
3:54 |
1:59 |
7:57 |
139 136-140 |
1105 |
174 172-176 |
13/0 |
0.75 |
5:52 |
1:59 |
7:54 |
138 126-143 |
1090 |
174 172-176 |
9/0 |
1.00 |
7:45 |
1:53 |
7:31 |
143 141-145 |
1074 |
174 172-176 |
6/0 |
1.25 |
9:33 |
1:49 |
7:14 |
143 131-148 |
1035 |
175 170-188 |
4/2 |
1.50 |
11:13 |
1:39 |
6:37 |
144 139-153 |
953 |
178 168-198 |
0/6 |
1.75 |
12:30 |
1:17 |
5:07 |
161 155-163 |
825 |
190 188-194 |
0/9 |
2.00 |
13:48 |
1:18 |
5:13 |
163 162-164 |
851 |
190 190-192 |
0/9 |
2.25 |
15:06 |
1:18 |
5:13 |
164 162-166 |
855 |
191 188-200 |
0/9 |
2.50 |
17:13 |
2:07 +25
|
8:30 |
147 141-166 |
1248 |
172 142-188 |
0/12 |
2.75 |
18:57 |
1:44 |
6:56 |
142 140-144 |
984 |
175 170-184 |
1/11 |
3.00 |
20:46 |
1:48 |
7:12 |
141 128-144 |
1016 |
174 170-178 |
0/5 |
3.25 |
22:38 |
1:53 |
7:31 |
143 142-144 |
1074 |
174 170-188 |
1/1 |
3.50 |
24:30 |
1:52 |
7:29 |
144 143-145 |
1078 |
174 172-178 |
1/2 |
3.75 |
27:09 |
2:38 +50
|
10:34 |
135 118-145 |
1425 |
174 170-186 |
2/4 |
4.00 |
29:01 |
1:52 |
7:28 |
143 140-144 |
1067 |
174 172-178 |
2/0 |
4.25 |
30:55 |
1:54 |
7:35 |
142 142-144 |
1077 |
173 170-178 |
2/3 |
4.50 |
34:36 |
3:41 +1:54
|
14:45 |
129 111-143 |
1903 |
176 172-194 |
4/4 |
4.75 |
36:34 |
1:58 |
7:53 |
141 140-142 |
1113 |
175 172-178 |
3/2 |
5.00 |
38:26 |
1:52 |
7:27 |
142 141-143 |
1059 |
174 158-184 |
2/3 |
5.25 |
40:33 |
2:07 +6
|
8:26 |
141 139-145 |
1190 |
173 132-184 |
2/1 |
5.50 |
42:29 |
1:56 |
7:44 |
141 137-143 |
1091 |
174 170-184 |
4/1 |
5.75 |
44:24 |
1:55 |
7:41 |
141 121-145 |
1083 |
174 172-178 |
6/0 |
6.00 |
46:26 |
2:02 |
8:06 |
147 145-149 |
1191 |
173 172-178 |
14/0 |
6.25 |
48:18 |
1:52 |
7:28 |
148 142-154 |
1105 |
174 168-208 |
5/5 |
6.27 |
48:25 |
7 |
7:54 |
143 142-143 |
1129 |
173 172-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.3 |
176 |
6.3 |
45:10 |
7:13 |
Walk |
6.7 |
118 |
0 |
3:15 |
25:56:39 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:15 |
5:03 |
65.82% |
More |
800m |
2:33 |
5:08 |
76.04% |
More |
1km |
3:12 |
5:09 |
79.07% |
More |
Mile |
5:31 |
5:31 |
77.91% |
More |
5k |
21:23 |
6:53 |
68.33% |
More |
5 miles |
38:26 |
7:41 |
61.91% |
More |
10k |
48:01 |
7:44 |
61.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
65.37 |
5km |
21:36 |
6:57 |
67.63 |
5M |
35:36 |
7:07 |
66.83 |
10km |
44:43 |
7:12 |
66.44 |
10M |
1:13:43 |
7:22 |
66.62 |
Half |
1:37:52 |
7:28 |
65.89 |
20M |
2:32:37 |
7:38 |
66.95 |
Mara |
3:22:39 |
7:44 |
67.23 |
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