Sat 7th Oct 2023 at 6:01am by LindsD
Run > General
- Good
-
Time
41:10
-
Miles
3.50
-
Min/mi
11:46
-
Pacing
90.1%
-
WAVA
47.29
-
Stride(cm)
80
-
Cals
352
-
Cadence
170
-
BPM
152
-
%MHR
88.7
-
B/mi
1784
-
Asc(m)
158
-
Hillscore
4
-
Surface
Road
Notes & Comments
6 comments
Woke up early so got to do my DrK after all. Q peaceful.
Split Summary
===
1) 1mi - 11:49(11:49/mi) 148/164bpm [1749b/mi] 98cal 5.08/22.42mph
2) 1mi - 11:34(11:34/mi) 153/166bpm [1770b/mi] 96cal 5.19/5.63mph
3) 1mi - 11:32(11:32/mi) 154/161bpm [1776b/mi] 101cal 5.2/5.82mph
4) 0.5mi - 6:15(12:30/mi) 161/168bpm [2012b/mi] 57cal 4.8/6.03mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 |
12:24 |
108 75-141 |
1339 |
163 104-170 |
1/28 |
0.25 |
3:03 |
1:30 |
11:59 |
146 141-151 |
1749 |
169 168-172 |
4/4 |
0.38 |
4:29 |
1:26 |
11:32 |
153 152-156 |
1764 |
171 168-174 |
11/7 |
0.50 |
5:53 |
1:24 |
11:09 |
154 152-156 |
1717 |
171 168-172 |
17/7 |
0.63 |
7:21 |
1:28 |
11:47 |
154 152-155 |
1814 |
172 170-174 |
9/12 |
0.75 |
8:48 |
1:26 |
11:31 |
154 152-157 |
1775 |
171 168-172 |
5/17 |
0.88 |
10:17 |
1:29 |
11:54 |
155 152-158 |
1844 |
172 168-176 |
7/3 |
1.00 |
11:49 |
1:32 |
12:14 |
160 153-164 |
1957 |
172 170-174 |
5/7 |
1.13 |
13:17 |
1:29 |
11:49 |
163 158-166 |
1925 |
174 172-176 |
8/3 |
1.25 |
14:40 |
1:23 |
11:03 |
152 149-156 |
1679 |
175 172-178 |
7/4 |
1.38 |
16:04 |
1:24 |
11:09 |
151 149-154 |
1685 |
173 172-176 |
4/6 |
1.50 |
17:30 |
1:26 |
11:27 |
153 151-155 |
1751 |
174 172-174 |
5/9 |
1.63 |
19:01 |
1:32 |
12:14 |
155 152-157 |
1896 |
173 172-176 |
4/6 |
1.75 |
20:27 |
1:26 |
11:25 |
149 146-154 |
1701 |
174 172-176 |
7/6 |
1.88 |
21:54 |
1:27 |
11:33 |
148 146-150 |
1710 |
174 172-176 |
8/8 |
2.00 |
23:22 |
1:29 |
11:51 |
149 148-151 |
1767 |
173 172-174 |
5/9 |
2.13 |
24:50 |
1:27 |
11:37 |
148 147-149 |
1719 |
173 172-174 |
2/12 |
2.25 |
26:19 |
1:29 |
11:55 |
147 146-148 |
1752 |
174 172-176 |
6/6 |
2.38 |
27:43 |
1:24 |
11:10 |
150 148-157 |
1675 |
175 172-176 |
8/8 |
2.50 |
29:12 |
1:29 |
11:53 |
158 155-160 |
1876 |
174 168-176 |
3/12 |
2.63 |
30:41 |
1:29 |
11:55 |
154 153-155 |
1835 |
175 174-176 |
12/10 |
2.75 |
32:08 |
1:27 |
11:39 |
153 151-157 |
1781 |
174 174-176 |
11/6 |
2.88 |
33:32 |
1:24 |
11:11 |
159 157-160 |
1779 |
174 168-176 |
15/12 |
3.00 |
34:55 |
1:23 |
11:04 |
160 159-161 |
1771 |
175 174-176 |
10/2 |
3.13 |
36:09 |
1:14 |
9:49 |
164 160-166 |
1611 |
176 172-180 |
1/18 |
3.25 |
37:30 |
1:21 |
10:45 |
163 162-164 |
1752 |
175 170-178 |
9/7 |
3.38 |
39:17 |
1:47 |
14:19 |
160 151-168 |
2290 |
165 116-178 |
4/13 |
3.50 |
41:11 |
1:54 |
15:13 |
157 146-163 |
2388 |
130 84-174 |
9/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
172 |
3.4 |
39:32 |
11:36 |
Walk |
3.8 |
117 |
0.1 |
1:34 |
17:19 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:14 |
39.55% |
More |
800m |
5:19 |
10:42 |
41.91% |
More |
1km |
6:44 |
10:50 |
43.09% |
More |
Mile |
11:09 |
11:09 |
44.21% |
More |
5k |
35:41 |
11:29 |
48.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:55 |
10:55 |
45.19 |
5km |
36:17 |
11:41 |
47.50 |
5M |
1:00:05 |
12:01 |
46.87 |
10km |
1:15:39 |
12:10 |
46.63 |
10M |
2:05:16 |
12:32 |
46.46 |
Half |
2:46:47 |
12:44 |
45.60 |
20M |
4:21:10 |
13:04 |
45.90 |
Mara |
5:47:43 |
13:16 |
45.71 |
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you got to love a negative split, well done :)!