- Good
- breezy
-
Time
44:01
-
Miles
6.23
-
Min/mi
7:04
-
Pacing
81.7%
-
WAVA
60.72
-
Stride(cm)
117
-
Cals
373
-
Cadence
195
-
BPM
135
-
%MHR
70.5
-
B/mi
952
-
Asc(m)
34
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 7:50(7:50/mi) 119/132bpm [933b/mi] 57cal 7.65/8.79mph
2) 1mi - 7:04(7:04/mi) 134/141bpm [946b/mi] 62cal 8.5/8.91mph
3) 1mi - 6:51(6:51/mi) 136/151bpm [931b/mi] 59cal 8.76/9.52mph
4) 1mi - 6:54(6:54/mi) 138/145bpm [952b/mi] 59cal 8.7/8.85mph
5) 1mi - 6:43(6:43/mi) 139/145bpm [934b/mi] 57cal 8.93/9.6mph
6) 1mi - 7:01(7:01/mi) 144/156bpm [1011b/mi] 63cal 8.54/10.14mph
7) 0.23mi - 1:37(7:07/mi) 150/155bpm [1068b/mi] 16cal 8.43/9.39mph
Well, got a bit carried away mile 6 should of been recovery, thought I slowed down checked pace at about 0.5 pace still quick so decided to continue same pace,
Pleased with session
7:50 7:04 6:51 6:54 6:43 7:01 1:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 +18
|
8:29 |
100 71-115 |
848 |
192 190-196 |
5/3 |
0.50 |
4:21 |
2:14 |
8:55 |
124 115-127 |
1106 |
193 190-196 |
6/5 |
0.75 |
6:15 |
1:54 |
7:35 |
124 120-128 |
940 |
193 176-198 |
9/5 |
1.00 |
8:08 |
1:54 |
7:35 |
128 123-132 |
970 |
195 194-198 |
3/7 |
1.25 |
9:51 |
1:43 |
6:51 |
132 127-135 |
905 |
196 194-198 |
3/3 |
1.50 |
11:39 |
1:47 |
7:09 |
133 130-137 |
952 |
194 186-198 |
3/6 |
1.75 |
13:25 |
1:47 |
7:07 |
134 129-138 |
955 |
194 192-196 |
5/4 |
2.00 |
15:12 |
1:47 |
7:06 |
138 134-141 |
981 |
195 192-202 |
3/4 |
2.25 |
16:56 |
1:44 |
6:58 |
141 134-151 |
981 |
197 194-202 |
3/5 |
2.50 |
19:01 |
2:04 +23
|
8:17 |
141 126-148 |
1167 |
196 194-198 |
4/5 |
2.75 |
20:42 |
1:42 |
6:48 |
129 121-133 |
876 |
195 194-198 |
5/6 |
3.00 |
22:26 |
1:44 |
6:56 |
134 130-138 |
928 |
196 194-198 |
4/3 |
3.25 |
24:10 |
1:44 |
6:56 |
136 132-139 |
944 |
195 192-196 |
4/3 |
3.50 |
25:52 |
1:42 |
6:48 |
139 134-142 |
945 |
196 194-198 |
4/4 |
3.75 |
27:36 |
1:44 |
6:57 |
136 132-144 |
944 |
195 194-198 |
3/5 |
4.00 |
29:20 |
1:44 |
6:55 |
142 140-145 |
982 |
194 192-196 |
5/4 |
4.25 |
31:02 |
1:42 |
6:47 |
138 128-143 |
937 |
195 192-198 |
4/2 |
4.50 |
32:45 |
1:43 |
6:53 |
140 136-143 |
963 |
197 194-202 |
11/5 |
4.75 |
34:58 |
2:13 +34
|
8:51 |
139 129-145 |
1230 |
195 192-202 |
3/7 |
5.00 |
36:37 |
1:39 |
6:36 |
141 139-144 |
931 |
194 192-198 |
5/4 |
5.25 |
38:53 |
2:16 +28
|
9:02 |
145 132-156 |
1310 |
194 190-196 |
7/3 |
5.50 |
40:59 |
2:06 +18
|
8:26 |
148 141-153 |
1248 |
196 192-202 |
2/5 |
5.75 |
42:47 |
1:48 |
7:12 |
139 134-144 |
1000 |
194 190-200 |
4/3 |
6.00 |
44:25 |
1:38 |
6:31 |
143 141-146 |
932 |
193 98-200 |
5/4 |
6.23 |
46:02 |
1:37 |
7:08 |
150 143-155 |
1070 |
197 192-202 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.6 |
194 |
6.2 |
43:55 |
7:23 |
Walk |
0.2 |
98 |
0 |
5 |
6:52 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
4.2 |
- |
- |
2:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:29 |
46.08% |
More |
800m |
3:21 |
6:45 |
50.37% |
More |
1km |
4:11 |
6:44 |
52.94% |
More |
Mile |
6:51 |
6:51 |
56.24% |
More |
5k |
21:49 |
7:01 |
59.87% |
More |
5 miles |
36:16 |
7:15 |
58.70% |
More |
10k |
45:55 |
7:23 |
58.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
65.22 |
5km |
20:29 |
6:36 |
63.75 |
5M |
34:34 |
6:55 |
61.60 |
10km |
43:53 |
7:04 |
60.71 |
10M |
1:14:03 |
7:24 |
59.48 |
Half |
1:39:38 |
7:36 |
58.06 |
20M |
2:38:37 |
7:56 |
57.79 |
Mara |
3:33:26 |
8:09 |
57.27 |
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