Tue 30th Apr 2024 at 4:55pm by HappyG(rrr)
Run > General
-
Time
36:10
-
Miles
3.45
-
Min/mi
10:29
-
Pacing
79.2%
-
WAVA
46.49
-
Stride(cm)
99
-
Cals
441
-
Cadence
154
-
BPM
148
-
%MHR
76.6
-
B/mi
1550
-
Asc(m)
78
-
Hillscore
7
-
Surface
Road
Notes & Comments
1 comments
Run walk at end of work day. 5 min warm up, 5min run 90s walk breaks. Fingers crossed right calf is recovering?
G
1) 1mi - 12:12(12:12/mi) 136/162bpm [1660b/mi] 132cal
2) 1mi - 9:47(9:47/mi) 152/168bpm [1488b/mi] 124cal
3) 1mi - 10:25(10:25/mi) 153/172bpm [1594b/mi] 132cal
4) 0.45mi - 3:45(8:23/mi) 164/170bpm [1376b/mi] 53cal
-
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 |
1:47 |
1:47 |
14:18 |
115 102-129 |
1644 |
128 108-134 |
4/1 |
0.25 |
3:38 |
1:51 |
14:45 |
131 118-142 |
1931 |
128 124-136 |
10/0 |
0.38 |
5:26 |
1:49 |
14:29 |
126 116-141 |
1824 |
136 112-174 |
3/2 |
0.50 |
6:50 |
1:23 |
11:05 |
147 139-153 |
1630 |
169 164-172 |
6/1 |
0.63 |
8:00 |
1:11 |
9:27 |
151 148-154 |
1427 |
165 162-168 |
4/0 |
0.75 |
9:15 |
1:14 |
9:56 |
158 150-162 |
1569 |
164 160-166 |
2/0 |
0.88 |
10:51 |
1:36 |
12:50 |
149 131-161 |
1912 |
147 128-166 |
5/0 |
1.00 |
12:12 |
1:20 |
10:44 |
126 116-140 |
1352 |
146 128-164 |
2/1 |
1.13 |
13:19 |
1:07 |
8:56 |
145 140-147 |
1295 |
163 154-172 |
0/5 |
1.25 |
14:29 |
1:10 |
9:23 |
155 145-163 |
1455 |
160 148-164 |
0/10 |
1.38 |
15:40 |
1:11 |
9:30 |
163 161-166 |
1550 |
165 160-170 |
2/4 |
1.50 |
16:57 |
1:16 |
10:11 |
160 153-164 |
1630 |
157 126-168 |
6/1 |
1.63 |
18:23 |
1:26 |
11:29 |
133 123-150 |
1527 |
141 124-170 |
4/5 |
1.75 |
19:34 |
1:11 |
9:27 |
144 136-147 |
1361 |
165 162-170 |
0/8 |
1.88 |
20:44 |
1:11 |
9:26 |
154 148-160 |
1454 |
165 162-172 |
3/4 |
2.00 |
21:59 |
1:15 |
9:58 |
165 161-169 |
1646 |
166 162-172 |
10/0 |
2.13 |
23:12 |
1:13 |
9:41 |
166 159-172 |
1607 |
163 158-170 |
6/4 |
2.25 |
24:47 |
1:35 |
12:42 |
137 127-157 |
1740 |
134 120-166 |
3/4 |
2.38 |
26:01 |
1:14 |
9:53 |
146 135-154 |
1442 |
164 162-168 |
2/7 |
2.50 |
27:21 |
1:20 |
10:38 |
163 154-170 |
1733 |
166 162-170 |
12/2 |
2.63 |
28:43 |
1:22 |
10:54 |
166 162-169 |
1810 |
176 162-236 |
8/0 |
2.75 |
29:58 |
1:15 |
10:03 |
161 153-163 |
1619 |
155 120-172 |
1/3 |
2.88 |
31:22 |
1:24 |
11:11 |
138 130-150 |
1543 |
142 126-166 |
1/4 |
3.00 |
32:24 |
1:02 |
8:16 |
155 146-163 |
1282 |
167 162-170 |
2/5 |
3.13 |
33:28 |
1:04 |
8:28 |
165 162-169 |
1398 |
163 156-168 |
0/8 |
3.25 |
34:39 |
1:12 |
9:32 |
162 155-170 |
1546 |
155 110-180 |
2/4 |
3.38 |
35:36 |
57 |
7:34 |
164 163-166 |
1240 |
163 152-178 |
0/8 |
3.45 |
36:10 |
34 |
7:56 |
165 164-166 |
1309 |
174 166-182 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.8 |
165 |
2.8 |
25:59 |
9:25 |
Walk |
28.0 |
127 |
0.7 |
10:08 |
14:47 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:33 |
45.21% |
More |
800m |
4:10 |
8:23 |
48.12% |
More |
1km |
5:10 |
8:19 |
50.50% |
More |
Mile |
9:21 |
9:21 |
47.41% |
More |
5k |
31:04 |
10:00 |
48.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
49.79 |
5km |
32:07 |
10:20 |
46.98 |
5M |
55:04 |
11:01 |
44.68 |
10km |
1:10:26 |
11:20 |
43.66 |
10M |
2:00:45 |
12:05 |
42.12 |
Half |
2:43:58 |
12:31 |
40.75 |
20M |
4:24:49 |
13:14 |
39.98 |
Mara |
5:59:35 |
13:43 |
39.26 |
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Progressing nicely.