Wed 21st Dec 2016 at 6:00pm by GlennR
Run > Run-Walk
- cold
-
Time
59:08
-
Miles
5.00
-
Min/mi
11:50
-
Pacing
86%
-
WAVA
43.11
-
Stride(cm)
87
-
Cals
585
-
Cadence
157
-
BPM
124
-
%MHR
71.5
-
B/mi
1462
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
Walked the first ninety seconds then 1:00/00:30 run-walk.
Second mile with acceleration gliders, third with cadence work. Two "hills" in the fourth mile.
Split Summary
===
1) 1m - 12:49(12:49/m) 114/131bpm 121cal 4.68/6.1mph
2) 1m - 11:34(11:34/m) 125/137bpm 126cal 5.19/7.18mph
3) 1m - 11:12(11:12/m) 130/142bpm 124cal 5.36/6.93mph
4) 1m - 11:41(11:41/m) 126/142bpm 109cal 5.13/6.76mph
5) 1m - 11:50(11:50/m) 126/138bpm 105cal 5.07/6.53mph
6) 0m - 2(8:45/m) 126/126bpm 6.86/5.93mph
12:49 11:34 11:12 11:41 11:50 2
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:34 |
3:34 |
14:16 |
101 67-120 |
1441 |
137 70-170 |
0/2 |
0.50 |
6:42 |
3:08 |
12:30 |
116 106-127 |
1450 |
153 118-172 |
1/1 |
0.75 |
9:46 |
3:05 |
12:20 |
120 109-130 |
1479 |
155 118-180 |
1/2 |
1.00 |
12:49 |
3:03 |
12:12 |
121 110-131 |
1475 |
156 90-176 |
2/2 |
1.25 |
15:45 |
2:55 |
11:42 |
123 112-133 |
1439 |
156 120-184 |
2/2 |
1.50 |
18:37 |
2:52 |
11:30 |
123 112-133 |
1414 |
157 120-184 |
1/1 |
1.75 |
21:32 |
2:55 |
11:38 |
125 112-134 |
1455 |
158 120-182 |
2/1 |
2.00 |
24:23 |
2:52 |
11:26 |
127 119-137 |
1453 |
157 110-182 |
2/1 |
2.25 |
27:13 |
2:49 |
11:18 |
127 117-140 |
1435 |
159 110-186 |
2/2 |
2.50 |
30:00 |
2:47 |
11:10 |
133 122-142 |
1484 |
162 120-188 |
5/3 |
2.75 |
32:39 |
2:39 |
10:37 |
131 121-139 |
1390 |
166 112-192 |
5/3 |
3.00 |
35:35 |
2:55 |
11:42 |
128 117-136 |
1497 |
161 96-190 |
5/2 |
3.25 |
38:33 |
2:58 |
11:51 |
132 122-141 |
1564 |
159 96-182 |
3/5 |
3.50 |
41:22 |
2:49 |
11:16 |
120 112-131 |
1352 |
159 112-182 |
3/3 |
3.75 |
44:15 |
2:53 |
11:34 |
132 123-142 |
1526 |
159 116-184 |
1/2 |
4.00 |
47:16 |
3:01 |
12:03 |
118 106-129 |
1423 |
158 104-182 |
0/2 |
4.25 |
50:16 |
3:00 |
12:00 |
122 108-130 |
1464 |
160 98-184 |
1/2 |
4.50 |
53:13 |
2:57 |
11:47 |
127 116-136 |
1496 |
159 108-188 |
2/1 |
4.75 |
56:09 |
2:56 |
11:45 |
129 121-138 |
1516 |
158 104-182 |
1/1 |
5.00 |
59:06 |
2:57 |
11:47 |
125 117-134 |
1474 |
158 102-204 |
1/1 |
5.00 |
59:08 |
2 |
11:24 |
126 125-126 |
1437 |
178 178-178 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.5 |
175 |
3.8 |
39:21 |
10:18 |
Walk |
33.5 |
120 |
1.2 |
19:47 |
16:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:06 |
34.66% |
More |
800m |
5:14 |
10:33 |
39.50% |
More |
1km |
6:40 |
10:43 |
40.49% |
More |
Mile |
11:00 |
11:00 |
41.65% |
More |
5k |
35:31 |
11:26 |
43.93% |
More |
5 miles |
59:04 |
11:49 |
43.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
46.18 |
5km |
34:53 |
11:14 |
44.73 |
5M |
59:08 |
11:50 |
43.09 |
10km |
1:15:15 |
12:07 |
42.34 |
10M |
2:07:34 |
12:45 |
41.35 |
Half |
2:52:07 |
13:08 |
40.27 |
20M |
4:35:12 |
13:46 |
39.91 |
Mara |
6:11:19 |
14:10 |
39.44 |
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Oooh. Pretty heart rate graph!