- breezy
- cold
-
Time
22:09
-
Miles
3.12
-
Min/mi
7:06
-
Pacing
94.6%
-
WAVA
67.85
-
Stride(cm)
125
-
Cals
350
-
Cadence
181
-
BPM
170
-
%MHR
86.7
-
B/mi
1206
-
Asc(m)
28
-
Surface
Mixed
Notes & Comments
2 comments
Had inhaler before leaving home and ran comfortably hard. Hoped it would be quicker but acceptable considering this years running to date.
1) 3.12m - 22:09(7:07/m) 170/188bpm 350cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
49 |
49 |
6:34 |
133 110-149 |
874 |
180 118-194 |
1/2 |
0.25 |
1:39 |
50 |
6:37 |
153 150-156 |
1013 |
184 176-192 |
1/1 |
0.38 |
2:30 |
51 |
6:52 |
158 155-160 |
1084 |
184 176-194 |
2/0 |
0.50 |
3:23 |
52 |
6:58 |
161 160-162 |
1123 |
183 174-192 |
1/1 |
0.63 |
4:18 |
56 |
7:25 |
161 157-162 |
1193 |
180 162-186 |
1/0 |
0.75 |
5:10 |
52 |
6:55 |
163 159-167 |
1126 |
180 172-186 |
0/1 |
0.88 |
6:01 |
51 |
6:45 |
169 164-175 |
1142 |
181 170-192 |
1/0 |
1.00 |
7:00 |
59 |
7:53 |
176 170-186 |
1388 |
180 174-192 |
1/2 |
1.13 |
7:57 |
57 |
7:33 |
171 165-175 |
1292 |
179 166-186 |
2/1 |
1.25 |
8:51 |
55 |
7:17 |
168 166-174 |
1222 |
180 176-192 |
1/1 |
1.38 |
9:44 |
53 |
7:06 |
173 170-177 |
1229 |
183 176-192 |
1/0 |
1.50 |
10:38 |
54 |
7:09 |
174 171-176 |
1245 |
180 172-186 |
1/3 |
1.63 |
11:32 |
54 |
7:11 |
172 169-175 |
1234 |
178 150-186 |
3/1 |
1.75 |
12:27 |
55 |
7:18 |
171 166-176 |
1250 |
185 180-192 |
1/1 |
1.88 |
13:18 |
52 |
6:53 |
176 172-181 |
1211 |
182 178-192 |
1/1 |
2.00 |
14:10 |
52 |
6:54 |
177 175-182 |
1222 |
181 172-186 |
1/1 |
2.13 |
15:07 |
56 |
7:32 |
176 176-177 |
1325 |
181 178-186 |
1/2 |
2.25 |
16:02 |
55 |
7:22 |
177 177-178 |
1303 |
181 176-188 |
2/0 |
2.38 |
16:56 |
55 |
7:17 |
177 177-178 |
1290 |
180 172-184 |
1/1 |
2.50 |
17:51 |
55 |
7:17 |
176 176-177 |
1281 |
183 176-192 |
1/0 |
2.63 |
18:43 |
52 |
6:53 |
177 177-178 |
1218 |
184 174-192 |
1/1 |
2.75 |
19:36 |
54 |
7:09 |
179 179-180 |
1280 |
181 168-186 |
1/2 |
2.88 |
20:31 |
55 |
7:20 |
179 176-180 |
1312 |
180 172-190 |
2/1 |
3.00 |
21:23 |
52 |
6:55 |
179 179-180 |
1237 |
184 170-192 |
1/1 |
3.12 |
22:09 |
46 |
6:39 |
180 180-181 |
1197 |
184 178-192 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
181 |
3.1 |
22:02 |
7:06 |
Walk |
0.5 |
118 |
0 |
6 |
9:50 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
52.64% |
More |
800m |
3:19 |
6:41 |
59.86% |
More |
1km |
4:14 |
6:49 |
61.10% |
More |
Mile |
6:58 |
6:58 |
63.05% |
More |
5k |
22:04 |
7:06 |
67.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:32 |
6:32 |
67.29 |
5km |
22:03 |
7:06 |
67.87 |
5M |
36:44 |
7:21 |
66.42 |
10km |
46:23 |
7:28 |
65.72 |
10M |
1:17:17 |
7:44 |
65.23 |
Half |
1:43:15 |
7:53 |
64.13 |
20M |
2:42:33 |
8:08 |
64.54 |
Mara |
3:37:10 |
8:17 |
64.42 |
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Hope you are pleased with it.
It’s a slight improvement on 2 weeks ago. I’m not disappointed.