Mon 25th Mar 2024 at 6:46am by SailorSteve
Run > Recovery Run
- windy
- cold
-
Time
41:11
-
Miles
4.17
-
Min/mi
9:53
-
Pacing
86.6%
-
WAVA
53.78
-
Stride(cm)
95
-
Cals
404
-
Cadence
172
-
BPM
125
-
%MHR
69.5
-
B/mi
1236
-
Asc(m)
107
-
Hillscore
4
-
Surface
Road
Notes & Comments
Run/walk the hills. R achilles grumpy.
1) 1mi - 10:41(10:41/mi) 128/175bpm [1367b/mi] 121cal 5.62/0mph
2) 1mi - 9:36(9:36/mi) 126/136bpm [1210b/mi] 99cal 6.25/0mph
3) 1mi - 10:08(10:08/mi) 121/137bpm [1227b/mi] 87cal 5.92/0mph
4) 1mi - 9:08(9:08/mi) 124/138bpm [1132b/mi] 80cal 6.57/0mph
5) 0.17mi - 1:38(9:22/mi) 133/139bpm [1245b/mi] 17cal 6.41/0mph
10:41 9:36 10:08 9:08 1:38
-
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.
|
0.13 |
1:23 |
1:23 |
11:06 |
136 98-175 |
1511 |
176 174-182 |
3/2 |
0.25 |
2:41 |
1:18 |
10:21 |
147 116-165 |
1521 |
174 172-176 |
0/4 |
0.38 |
3:58 |
1:17 |
10:17 |
117 115-120 |
1203 |
177 174-180 |
1/1 |
0.50 |
5:13 |
1:15 |
10:03 |
121 119-125 |
1216 |
178 172-182 |
5/1 |
0.63 |
6:27 |
1:13 |
9:45 |
122 120-125 |
1190 |
175 172-178 |
1/7 |
0.75 |
7:45 |
1:18 |
10:26 |
126 123-130 |
1315 |
175 158-180 |
6/0 |
0.88 |
9:22 |
1:37 |
12:56 |
126 112-131 |
1629 |
148 114-246 |
11/0 |
1.00 |
10:48 |
1:26 |
11:27 |
127 124-134 |
1454 |
175 120-184 |
6/0 |
1.13 |
12:02 |
1:15 |
9:57 |
132 128-133 |
1314 |
178 174-182 |
8/0 |
1.25 |
13:12 |
1:10 |
9:16 |
131 126-133 |
1214 |
175 172-178 |
1/3 |
1.38 |
14:23 |
1:12 |
9:33 |
122 120-126 |
1164 |
173 168-178 |
1/6 |
1.50 |
15:38 |
1:14 |
9:54 |
129 120-136 |
1278 |
179 172-184 |
6/1 |
1.63 |
16:50 |
1:12 |
9:36 |
124 112-134 |
1191 |
171 168-174 |
1/7 |
1.75 |
18:03 |
1:13 |
9:46 |
121 112-128 |
1182 |
173 160-176 |
3/1 |
1.88 |
19:13 |
1:11 |
9:24 |
125 124-127 |
1175 |
174 172-178 |
1/1 |
2.00 |
20:24 |
1:10 |
9:23 |
125 122-128 |
1173 |
175 172-178 |
2/2 |
2.13 |
21:53 |
1:29 |
11:52 |
122 111-126 |
1448 |
164 116-178 |
3/3 |
2.25 |
23:02 |
1:09 |
9:11 |
114 106-121 |
1046 |
176 174-178 |
2/3 |
2.38 |
24:12 |
1:11 |
9:26 |
127 121-132 |
1197 |
175 172-176 |
2/1 |
2.50 |
25:21 |
1:09 |
9:09 |
128 124-129 |
1170 |
175 172-178 |
1/2 |
2.63 |
26:51 |
1:30 |
12:00 |
122 115-129 |
1463 |
156 112-178 |
7/2 |
2.75 |
28:15 |
1:24 |
11:16 |
110 95-118 |
1239 |
150 112-230 |
3/4 |
2.88 |
29:28 |
1:12 |
9:40 |
113 110-121 |
1092 |
176 172-180 |
4/5 |
3.00 |
30:41 |
1:13 |
9:46 |
131 123-137 |
1278 |
178 176-180 |
5/1 |
3.13 |
31:49 |
1:08 |
9:07 |
132 122-138 |
1203 |
176 174-178 |
1/5 |
3.25 |
32:57 |
1:07 |
8:58 |
121 117-124 |
1085 |
175 172-178 |
0/7 |
3.38 |
34:10 |
1:13 |
9:46 |
121 117-124 |
1182 |
174 156-178 |
0/7 |
3.50 |
35:14 |
1:04 |
8:30 |
115 111-121 |
978 |
175 172-178 |
0/12 |
3.63 |
36:21 |
1:08 |
9:01 |
121 116-128 |
1091 |
178 176-180 |
2/2 |
3.75 |
37:32 |
1:10 |
9:21 |
131 126-133 |
1226 |
177 174-180 |
6/4 |
3.88 |
38:41 |
1:10 |
9:17 |
128 123-132 |
1189 |
176 174-178 |
0/2 |
4.00 |
39:53 |
1:12 |
9:34 |
126 123-134 |
1206 |
176 174-178 |
2/0 |
4.13 |
41:02 |
1:09 |
9:11 |
132 123-139 |
1213 |
176 174-180 |
5/0 |
4.17 |
41:29 |
27 |
9:42 |
133 129-137 |
1289 |
173 170-174 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.9 |
175 |
4 |
38:57 |
9:39 |
Walk |
5.9 |
115 |
0.1 |
2:26 |
18:25 |
Still |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:38 |
41.87% |
More |
800m |
4:27 |
8:56 |
48.48% |
More |
1km |
5:36 |
9:00 |
50.18% |
More |
Mile |
9:10 |
9:10 |
52.14% |
More |
5k |
30:02 |
9:40 |
54.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:04 |
9:04 |
52.71 |
5km |
30:09 |
9:42 |
54.05 |
5M |
49:55 |
9:59 |
53.42 |
10km |
1:02:51 |
10:07 |
53.10 |
10M |
1:44:05 |
10:25 |
53.14 |
Half |
2:18:34 |
10:35 |
52.48 |
20M |
3:37:00 |
10:51 |
53.10 |
Mara |
4:48:55 |
11:02 |
53.18 |
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