Thu 2nd May 2024 at 9:31am by Goofee
Run > General
- Good
-
Time
45:05
-
Miles
4.85
-
Min/mi
9:18
-
Pacing
92.4%
-
WAVA
55.75
-
Stride(cm)
106
-
Cals
619
-
Cadence
163
-
BPM
146
-
%MHR
85.6
-
B/mi
1353
-
Asc(m)
88
-
Hillscore
10
-
Surface
Road
Notes & Comments
2 comments
FBF 5k plan: 45 mins @8:47-9:39/mi. Ran by feel to allow for ups and downs, averaged out okay. Saw Charlie A. running on Armour Road. R hip/hamstring still a bit tender but feels like soreness rather than an injury.
1) 0.62mi - 5:26(8:45/mi) 178/195bpm [1557b/mi] 98cal 6.86/7.16mph
2) 0.62mi - 5:21(8:36/mi) 137/186bpm [1179b/mi] 70cal 6.97/7.16mph
3) 0.62mi - 5:28(8:48/mi) 136/140bpm [1197b/mi] 71cal 6.82/7.37mph
4) 0.62mi - 5:36(9:00/mi) 141/146bpm [1269b/mi] 76cal 6.67/6.72mph
5) 0.62mi - 6:27(10:23/mi) 143/145bpm [1484b/mi] 89cal 5.78/6.76mph
6) 0.62mi - 6:14(10:02/mi) 140/144bpm [1404b/mi] 81cal 5.98/6.28mph
7) 0.62mi - 5:57(9:35/mi) 140/143bpm [1342b/mi] 77cal 6.26/6.55mph
8) 0.5mi - 4:36(9:14/mi) 139/144bpm [1283b/mi] 57cal 6.5/6.74mph
5:26 5:21 5:28 5:36 6:27 6:14 5:57 4:36
-
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.
|
0.25 |
2:13 |
2:13 |
8:53 |
167 132-180 |
1484 |
160 108-166 |
1/6 |
0.50 |
4:22 |
2:09 |
8:37 |
184 177-193 |
1585 |
163 160-170 |
1/9 |
0.75 |
6:31 |
2:09 |
8:34 |
165 129-190 |
1414 |
165 162-170 |
2/7 |
1.00 |
8:40 |
2:09 |
8:34 |
131 128-133 |
1123 |
166 164-168 |
1/6 |
1.25 |
10:50 |
2:10 |
8:41 |
134 131-136 |
1163 |
166 162-168 |
1/7 |
1.50 |
12:59 |
2:09 |
8:37 |
136 132-139 |
1173 |
165 164-166 |
1/7 |
1.75 |
15:11 |
2:12 |
8:49 |
137 135-138 |
1207 |
163 162-166 |
1/9 |
2.00 |
17:27 |
2:16 |
9:04 |
138 135-141 |
1252 |
163 162-168 |
2/3 |
2.25 |
19:45 |
2:17 |
9:09 |
141 138-145 |
1291 |
163 162-164 |
3/2 |
2.50 |
21:57 |
2:12 |
8:49 |
142 140-145 |
1253 |
164 162-170 |
1/4 |
2.75 |
24:29 |
2:32 |
10:06 |
143 141-145 |
1445 |
161 154-168 |
15/1 |
3.00 |
27:07 |
2:38 |
10:32 |
142 140-143 |
1496 |
161 158-162 |
14/0 |
3.25 |
29:44 |
2:37 |
10:27 |
143 140-144 |
1495 |
162 160-162 |
12/1 |
3.50 |
32:18 |
2:34 |
10:18 |
139 134-141 |
1431 |
161 160-162 |
10/1 |
3.75 |
34:44 |
2:27 |
9:46 |
139 136-141 |
1358 |
162 160-164 |
3/1 |
4.00 |
37:06 |
2:22 |
9:27 |
139 138-141 |
1313 |
162 162-164 |
3/4 |
4.25 |
39:31 |
2:25 |
9:40 |
140 138-143 |
1354 |
162 160-164 |
4/3 |
4.50 |
41:52 |
2:20 |
9:22 |
140 137-142 |
1311 |
162 160-164 |
2/3 |
4.75 |
44:13 |
2:22 |
9:26 |
139 132-143 |
1312 |
162 160-162 |
5/7 |
4.85 |
45:05 |
52 |
8:52 |
137 134-139 |
1215 |
162 158-164 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
162 |
4.8 |
45:04 |
9:18 |
Walk |
0.0 |
110 |
0 |
1 |
6:20 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
42.08% |
More |
800m |
4:14 |
8:31 |
49.73% |
More |
1km |
5:18 |
8:31 |
51.79% |
More |
Mile |
8:33 |
8:33 |
54.48% |
More |
5k |
28:17 |
9:06 |
56.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
55.12 |
5km |
28:07 |
9:03 |
56.45 |
5M |
46:34 |
9:19 |
55.71 |
10km |
58:37 |
9:26 |
55.36 |
10M |
1:37:05 |
9:43 |
55.35 |
Half |
2:09:15 |
9:52 |
54.65 |
20M |
3:22:24 |
10:07 |
55.31 |
Mara |
4:29:29 |
10:17 |
55.39 |
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