-
Time
2:29:51
-
Miles
3.10
-
Min/mi
48:20
-
Pacing
0.4%
-
WAVA
11.35
-
Stride(cm)
26
-
Cals
645
-
Cadence
127
-
BPM
109
-
%MHR
57.5
-
B/mi
5279
-
Asc(m)
227
-
Hillscore
1
-
Surface
Road
Notes & Comments
C&C Superwomen. WU, drills, strides, relay changeover practice then some LJ take-offs and run-ups.
1) 0.14mi - 5:18(37:22/mi) 77/97bpm [2878b/mi] 15cal
2) 0.61mi - 7:34(12:28/mi) 142/156bpm [1770b/mi] 72cal
3) 1mi - 1:10:15(1:10:15/mi) 104/154bpm [7305b/mi] 292cal
4) 1mi - 45:40(45:40/mi) 107/137bpm [4887b/mi] 186cal
5) 0.35mi - 21:05(1:00:04/mi) 102/133bpm [6128b/mi] 80cal
5:18 7:34 1:10:15 45:40 21:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
5:00 |
5:00 |
40:00 |
74 59-89 |
2959 |
113 92-118 |
153/135 |
0.25 |
6:30 |
1:30 |
12:01 |
121 88-143 |
1454 |
155 116-160 |
12/19 |
0.38 |
7:52 |
1:22 |
10:54 |
144 140-148 |
1568 |
157 156-160 |
21/23 |
0.50 |
9:22 |
1:30 |
12:04 |
148 145-151 |
1786 |
155 118-160 |
10/1 |
0.63 |
10:53 |
1:31 |
12:06 |
148 140-156 |
1792 |
147 122-160 |
14/14 |
0.75 |
13:02 |
2:09 |
17:08 |
137 113-150 |
2347 |
142 102-234 |
16/15 |
0.88 |
31:58 |
18:57 |
2:31:33 |
92 81-114 |
13943 |
108 104-112 |
8/9 |
1.00 |
41:05 |
9:07 |
1:12:57 |
91 77-102 |
6638 |
112 92-144 |
14/4 |
1.13 |
48:54 |
7:49 |
1:02:32 |
117 102-136 |
7317 |
134 82-224 |
7/17 |
1.25 |
1:04:55 |
16:00 |
2:08:03 |
115 88-148 |
14726 |
135 84-214 |
11/11 |
1.38 |
1:08:38 |
3:44 |
29:49 |
133 118-153 |
3965 |
123 88-164 |
9/7 |
1.50 |
1:18:06 |
9:28 |
1:15:43 |
109 83-149 |
8254 |
130 96-174 |
6/8 |
1.63 |
1:20:23 |
2:17 |
18:15 |
119 107-132 |
2172 |
135 96-192 |
8/8 |
1.75 |
1:23:10 |
2:47 |
22:17 |
115 105-120 |
2563 |
120 86-204 |
9/5 |
1.88 |
1:26:09 |
2:59 |
23:50 |
119 105-135 |
2836 |
115 88-200 |
8/9 |
2.00 |
1:32:02 |
5:52 |
47:00 |
110 99-120 |
5170 |
109 98-116 |
7/8 |
2.13 |
1:36:57 |
4:56 |
39:25 |
111 101-123 |
4375 |
125 92-174 |
7/8 |
2.25 |
1:42:31 |
5:34 |
44:34 |
112 95-127 |
4991 |
124 94-194 |
7/7 |
2.38 |
1:54:01 |
11:29 |
1:31:54 |
93 79-122 |
8546 |
121 84-144 |
8/12 |
2.50 |
1:59:26 |
5:26 |
43:25 |
95 85-107 |
4125 |
129 82-186 |
11/4 |
2.63 |
2:03:35 |
4:08 |
33:07 |
118 92-136 |
3908 |
113 90-186 |
5/8 |
2.75 |
2:08:42 |
5:07 |
40:59 |
122 115-134 |
5001 |
111 82-178 |
7/10 |
2.88 |
2:13:10 |
4:28 |
35:40 |
121 107-131 |
4316 |
137 106-162 |
33/26 |
3.00 |
2:27:04 |
13:54 |
1:51:15 |
100 81-122 |
11125 |
111 82-148 |
3/6 |
3.10 |
2:29:50 |
2:46 |
27:56 |
98 95-102 |
2738 |
105 98-108 |
13/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
12.4 |
165 |
1.3 |
18:35 |
14:14 |
Walk |
33.0 |
107 |
1.8 |
49:27 |
27:34 |
Still |
54.6 |
- |
- |
1:21:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
39 |
10:24 |
32.61% |
More |
200m |
1:21 |
10:53 |
34.43% |
More |
400m |
2:45 |
11:03 |
36.29% |
More |
800m |
5:46 |
11:35 |
38.20% |
More |
1km |
7:27 |
12:00 |
38.45% |
More |
Mile |
34:26 |
34:26 |
14.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
42:39 |
42:39 |
11.44 |
5km |
2:30:13 |
48:21 |
11.35 |
5M |
4:14:49 |
50:58 |
10.92 |
10km |
5:24:22 |
52:12 |
10.75 |
10M |
9:10:12 |
55:01 |
10.45 |
Half |
12:22:36 |
56:41 |
10.12 |
20M |
19:48:02 |
59:24 |
9.96 |
Mara |
26:43:29 |
1:01:12 |
9.78 |
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