- warm
-
Time
38:38
-
Miles
5.20
-
Min/mi
7:26
-
Pacing
59%
-
WAVA
67.49
-
Stride(cm)
126
-
Cals
529
-
Cadence
172
-
BPM
149
-
%MHR
90.8
-
B/mi
1106
-
Asc(m)
22
-
Surface
Road
Notes & Comments
Horsell 5 - Easy/Steady mix with a few strides at the end
Warm session, legs feel heavy and tired, generally feel unfit.
1) 1mi - 7:52(7:52/mi) 136/152bpm [1070b/mi] 97cal 7.63/9.1mph
2) 1mi - 7:31(7:31/mi) 152/157bpm [1143b/mi] 110cal 7.98/9.93mph
3) 1mi - 7:29(7:29/mi) 152/159bpm [1138b/mi] 107cal 8.01/9.31mph
4) 1mi - 7:32(7:32/mi) 156/168bpm [1175b/mi] 111cal 7.97/9.12mph
5) 1mi - 6:52(6:52/mi) 153/161bpm [1051b/mi] 92cal 8.74/9.89mph
6) 0.2mi - 1:21(6:48/mi) 142/146bpm [965b/mi] 12cal 8.83/9.46mph
7:52 7:31 7:29 7:32 6:52 1:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:54 |
117 69-133 |
1042 |
170 166-174 |
4/1 |
0.50 |
4:04 |
1:50 |
7:22 |
138 130-141 |
1016 |
172 170-174 |
4/2 |
0.75 |
5:53 |
1:49 |
7:14 |
139 136-148 |
1006 |
172 168-178 |
2/5 |
1.00 |
7:51 |
1:58 |
7:54 |
147 141-151 |
1160 |
172 168-176 |
3/4 |
1.25 |
9:42 |
1:51 |
7:23 |
151 146-155 |
1115 |
172 168-174 |
4/4 |
1.50 |
11:41 |
1:59 |
7:57 |
152 149-156 |
1209 |
171 168-174 |
6/2 |
1.75 |
13:46 |
2:05 |
8:19 |
150 146-155 |
1248 |
171 168-174 |
5/4 |
2.00 |
15:23 |
1:37 |
6:28 |
154 150-157 |
997 |
171 166-178 |
1/3 |
2.25 |
17:13 |
1:50 |
7:22 |
152 148-159 |
1119 |
171 170-174 |
3/3 |
2.50 |
19:10 |
1:57 |
7:47 |
152 149-155 |
1183 |
170 168-172 |
4/1 |
2.75 |
21:26 |
2:16 +22
|
9:04 |
152 145-155 |
1379 |
170 166-172 |
4/3 |
3.00 |
23:14 |
1:48 |
7:11 |
150 142-155 |
1077 |
172 168-176 |
2/3 |
3.25 |
25:07 |
1:53 |
7:34 |
153 147-159 |
1157 |
170 166-174 |
3/5 |
3.50 |
26:55 |
1:48 |
7:13 |
155 151-160 |
1118 |
172 168-176 |
6/1 |
3.75 |
29:19 |
2:23 +26
|
9:34 |
160 152-168 |
1530 |
173 166-178 |
3/3 |
4.00 |
33:28 |
4:09 +2:15
|
16:36 |
157 128-164 |
2607 |
172 168-176 |
3/4 |
4.25 |
35:17 |
1:49 |
7:17 |
150 133-158 |
1092 |
175 170-180 |
3/3 |
4.50 |
37:11 |
1:54 +11
|
7:34 |
155 147-160 |
1174 |
173 112-180 |
3/4 |
4.75 |
38:51 |
1:40 |
6:40 |
156 147-161 |
1039 |
174 168-180 |
2/2 |
5.00 |
40:31 |
1:41 |
6:44 |
149 138-156 |
1002 |
175 172-178 |
1/4 |
5.20 |
41:53 |
1:22 |
6:49 |
142 139-144 |
969 |
174 170-178 |
2/5 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.6 |
172 |
5.2 |
38:35 |
8:01 |
Walk |
0.6 |
102 |
0 |
15 |
48:57 |
Pause |
6.8 |
- |
- |
3:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:10 |
56.07% |
More |
800m |
3:17 |
6:36 |
62.05% |
More |
1km |
4:07 |
6:37 |
64.57% |
More |
Mile |
6:55 |
6:55 |
65.18% |
More |
5k |
23:37 |
7:36 |
64.94% |
More |
5 miles |
40:07 |
8:01 |
62.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
68.08 |
5km |
22:16 |
7:10 |
68.90 |
5M |
37:03 |
7:25 |
67.57 |
10km |
46:45 |
7:31 |
66.94 |
10M |
1:17:46 |
7:47 |
66.59 |
Half |
1:43:50 |
7:56 |
65.52 |
20M |
2:43:17 |
8:10 |
66.02 |
Mara |
3:37:59 |
8:19 |
65.95 |
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