Thu 26th Jan 2017 at 7:00pm by snogard
Run > Easy
- Good
- v cold
-
Time
52:38
-
Miles
4.15
-
Min/mi
12:41
-
Pacing
67%
-
WAVA
45.69
-
Stride(cm)
79
-
Cals
405
-
Cadence
161
-
BPM
139
-
%MHR
73.6
-
B/mi
1765
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:09(11:09/m) 152/190bpm 101cal 5.38/5.68mph
2) 1m - 11:36(11:36/m) 128/144bpm 90cal 5.17/6.49mph
3) 1m - 14:36(14:36/m) 131/155bpm 106cal 4.11/6.39mph
4) 1m - 13:33(13:33/m) 133/148bpm 95cal 4.42/6.14mph
5) 0.15m - 1:44(11:37/m) 136/140bpm 13cal 5.16/5.57mph
11:09 11:36 14:36 13:33 1:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 |
11:30 |
140 79-170 |
1610 |
166 122-172 |
2/0 |
0.25 |
2:51 |
1:25 |
11:19 |
175 154-186 |
1979 |
165 164-168 |
0/1 |
0.38 |
4:13 |
1:22 |
10:59 |
181 174-188 |
1989 |
165 164-166 |
0/2 |
0.50 |
5:35 |
1:22 |
10:56 |
177 162-190 |
1935 |
164 160-166 |
1/1 |
0.63 |
6:57 |
1:21 |
10:52 |
162 143-179 |
1760 |
165 162-168 |
0/1 |
0.75 |
8:19 |
1:22 |
10:56 |
135 129-146 |
1475 |
165 162-168 |
0/0 |
0.88 |
9:44 |
1:26 |
11:24 |
130 127-132 |
1482 |
164 162-166 |
2/3 |
1.00 |
11:09 |
1:24 |
11:13 |
124 122-130 |
1392 |
165 164-166 |
0/5 |
1.13 |
12:32 |
1:23 |
11:06 |
125 122-132 |
1386 |
164 162-166 |
0/3 |
1.25 |
14:08 |
1:36 |
12:47 |
127 120-133 |
1623 |
154 118-166 |
0/3 |
1.38 |
15:41 |
1:33 |
12:27 |
127 119-132 |
1580 |
164 160-166 |
0/2 |
1.50 |
16:57 |
1:16 |
10:08 |
131 129-133 |
1327 |
164 162-166 |
0/10 |
1.63 |
18:10 |
1:13 |
9:41 |
128 124-131 |
1240 |
166 164-168 |
0/6 |
1.75 |
19:39 |
1:29 |
11:53 |
124 118-130 |
1474 |
166 160-168 |
0/5 |
1.88 |
21:08 |
1:29 |
11:51 |
124 118-133 |
1470 |
163 116-172 |
0/6 |
2.00 |
22:45 |
1:37 |
12:59 |
137 128-143 |
1779 |
158 96-168 |
5/0 |
2.13 |
24:09 |
1:24 |
11:10 |
131 127-136 |
1464 |
166 160-168 |
1/1 |
2.25 |
25:36 |
1:27 |
11:36 |
136 132-140 |
1578 |
165 160-168 |
2/2 |
2.38 |
28:07 |
2:32 |
20:12 |
123 110-140 |
2485 |
146 122-166 |
5/1 |
2.50 |
29:33 |
1:26 |
11:26 |
147 141-152 |
1681 |
165 162-168 |
12/0 |
2.63 |
30:59 |
1:26 |
11:24 |
152 148-154 |
1733 |
165 138-170 |
12/0 |
2.75 |
34:10 |
3:11 |
25:32 |
121 103-150 |
3089 |
146 106-170 |
3/0 |
2.88 |
35:32 |
1:22 |
10:57 |
134 128-136 |
1468 |
167 166-168 |
0/6 |
3.00 |
37:20 |
1:48 |
14:26 |
128 119-134 |
1847 |
166 160-170 |
0/9 |
3.13 |
38:40 |
1:19 |
10:35 |
138 126-144 |
1460 |
165 160-166 |
5/0 |
3.25 |
40:39 |
1:59 |
15:51 |
125 109-140 |
1982 |
145 110-172 |
4/0 |
3.38 |
42:33 |
1:54 |
15:14 |
136 126-148 |
2071 |
166 160-168 |
5/0 |
3.50 |
44:30 |
1:57 |
15:38 |
136 127-143 |
2125 |
156 110-164 |
9/0 |
3.63 |
46:09 |
1:39 |
13:12 |
128 124-130 |
1689 |
156 112-160 |
0/5 |
3.75 |
47:45 |
1:36 |
12:49 |
133 131-135 |
1704 |
161 160-164 |
2/1 |
3.88 |
49:26 |
1:41 |
13:27 |
135 129-142 |
1817 |
156 122-166 |
2/0 |
4.00 |
50:54 |
1:28 |
11:42 |
131 129-134 |
1533 |
160 158-162 |
1/0 |
4.13 |
52:15 |
1:21 |
10:52 |
136 134-139 |
1477 |
161 160-166 |
0/2 |
4.15 |
52:34 |
19 |
14:12 |
139 138-139 |
1973 |
144 122-166 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.5 |
164 |
4 |
47:34 |
11:56 |
Walk |
8.0 |
119 |
0.2 |
4:13 |
25:45 |
Still |
1.5 |
- |
- |
47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:31 |
43.74% |
More |
800m |
5:19 |
10:41 |
43.74% |
More |
1km |
6:46 |
10:54 |
44.59% |
More |
Mile |
10:58 |
10:58 |
46.53% |
More |
5k |
38:22 |
12:21 |
46.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:00 |
11:00 |
46.43 |
5km |
38:17 |
12:19 |
46.61 |
5M |
1:04:36 |
12:55 |
45.17 |
10km |
1:22:03 |
13:12 |
44.57 |
10M |
2:18:29 |
13:51 |
43.61 |
Half |
3:06:23 |
14:14 |
42.38 |
20M |
4:56:51 |
14:51 |
41.99 |
Mara |
6:39:31 |
15:15 |
41.41 |
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