Sun 7th May 2017 at 8:00am by snogard
Run > Long Run
- Good
- warm
-
Time
1:08:19
-
Miles
5.04
-
Min/mi
13:33
-
Pacing
89%
-
WAVA
43.59
-
Stride(cm)
80
-
Cals
423
-
Cadence
147
-
BPM
118
-
%MHR
62.7
-
B/mi
1605
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
As per Project Joker: Pace spot on
Split Summary
===
1) 0.31m - 5:00(16:00/m) 88/93bpm 16cal 3.75/3.88mph
2) 4.53m - 1:00:00(13:15/m) 122/140bpm 399cal 4.53/6.53mph
3) 0.2m - 3:19(16:59/m) 108/128bpm 8cal 3.53/4.93mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:59 |
3:59 |
15:56 |
87 77-93 |
1387 |
126 122-132 |
2/3 |
0.50 |
7:26 |
3:27 |
13:47 |
101 89-117 |
1393 |
141 122-166 |
2/2 |
0.75 |
10:48 |
3:22 |
13:28 |
95 84-113 |
1280 |
147 122-162 |
0/15 |
1.00 |
14:21 |
3:33 |
14:13 |
126 115-132 |
1792 |
152 148-158 |
15/0 |
1.25 |
17:30 |
3:09 |
12:35 |
126 123-128 |
1586 |
155 154-160 |
8/3 |
1.50 |
20:45 |
3:14 |
12:58 |
122 114-139 |
1581 |
153 122-160 |
4/5 |
1.75 |
24:05 |
3:20 |
13:20 |
128 119-140 |
1706 |
152 146-156 |
6/4 |
2.00 |
27:18 |
3:14 |
12:54 |
124 118-129 |
1600 |
154 150-156 |
3/3 |
2.25 |
30:42 |
3:24 |
13:35 |
117 109-126 |
1588 |
148 122-156 |
2/7 |
2.50 |
33:56 |
3:14 |
12:58 |
130 127-133 |
1685 |
153 152-156 |
4/0 |
2.75 |
37:18 |
3:22 |
13:28 |
118 107-126 |
1588 |
145 116-160 |
1/7 |
3.00 |
40:37 |
3:19 |
13:14 |
121 111-130 |
1602 |
148 122-158 |
0/4 |
3.25 |
43:57 |
3:20 |
13:20 |
133 128-136 |
1774 |
152 146-158 |
5/1 |
3.50 |
47:32 |
3:35 |
14:22 |
125 109-138 |
1795 |
145 112-244 |
2/0 |
3.75 |
50:37 |
3:05 |
12:20 |
130 121-132 |
1604 |
156 152-158 |
2/1 |
4.00 |
53:59 |
3:22 |
13:26 |
124 104-135 |
1667 |
143 112-158 |
2/5 |
4.25 |
57:16 |
3:17 |
13:06 |
120 105-128 |
1573 |
153 122-158 |
3/2 |
4.50 |
1:00:38 |
3:23 |
13:31 |
127 110-133 |
1717 |
146 122-156 |
3/1 |
4.75 |
1:03:51 |
3:13 |
12:50 |
120 107-128 |
1541 |
154 120-160 |
0/3 |
5.00 |
1:07:39 |
3:48 |
15:12 |
115 101-130 |
1748 |
133 122-160 |
3/2 |
5.04 |
1:08:18 |
39 |
18:04 |
100 99-101 |
1807 |
122 122-122 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.1 |
154 |
4.1 |
51:59 |
12:49 |
Walk |
23.8 |
123 |
1 |
16:17 |
16:38 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:01 |
12:10 |
34.53% |
More |
800m |
6:17 |
12:38 |
37.58% |
More |
1km |
7:56 |
12:46 |
38.63% |
More |
Mile |
12:54 |
12:54 |
40.07% |
More |
5k |
41:01 |
13:12 |
44.02% |
More |
5 miles |
1:07:35 |
13:31 |
43.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:32 |
11:32 |
44.80 |
5km |
40:07 |
12:55 |
45.01 |
5M |
1:07:43 |
13:33 |
43.62 |
10km |
1:26:00 |
13:50 |
43.05 |
10M |
2:25:10 |
14:31 |
42.13 |
Half |
3:15:22 |
14:55 |
40.95 |
20M |
5:11:10 |
15:34 |
40.61 |
Mara |
6:58:47 |
15:59 |
40.05 |
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