Sat 24th Sep 2016 at 3:00pm by Gooner
Run > Race
- v windy
- warm
-
Time
28:13
-
Miles
3.57
-
Min/mi
7:54
-
Pacing
88%
-
WAVA
52.72
-
Stride(cm)
109
-
Cals
415
-
Cadence
186
-
BPM
162
-
%MHR
83.5
-
B/mi
1281
-
Asc(m)
42
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 8:25(8:25/m) 138/162bpm 104cal 7.13/8.43mph
2) 1m - 7:45(7:45/m) 169/183bpm 119cal 7.75/8.52mph
3) 1m - 7:55(7:55/m) 173/180bpm 125cal 7.58/8.81mph
4) 0.57m - 4:09(7:17/m) 177/196bpm 67cal 8.25/9.48mph
Midlands mens 6 stage road relays. Took the hill at the start too easy and left myself too much to do.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:36 |
121 96-137 |
1040 |
182 118-188 |
6/0 |
0.25 |
2:04 |
59 |
7:53 |
137 131-139 |
1079 |
181 176-186 |
1/11 |
0.38 |
3:08 |
1:04 |
8:35 |
138 136-140 |
1184 |
184 182-186 |
13/0 |
0.50 |
4:26 |
1:18 |
10:24 |
139 137-141 |
1446 |
185 182-188 |
11/0 |
0.63 |
5:34 |
1:08 |
9:04 |
139 137-142 |
1260 |
185 182-186 |
6/0 |
0.75 |
6:29 |
55 |
7:19 |
139 137-141 |
1016 |
185 182-186 |
1/5 |
0.88 |
7:31 |
1:02 |
8:16 |
142 139-143 |
1174 |
185 184-188 |
0/2 |
1.00 |
8:25 |
54 |
7:12 |
154 141-162 |
1109 |
186 184-188 |
0/4 |
1.13 |
9:19 |
54 |
7:11 |
156 152-159 |
1120 |
186 184-188 |
1/5 |
1.25 |
10:20 |
1:01 |
8:10 |
166 158-175 |
1356 |
187 184-188 |
4/0 |
1.38 |
11:20 |
1:00 |
7:58 |
170 162-177 |
1355 |
187 186-188 |
3/0 |
1.50 |
12:22 |
1:02 |
8:17 |
175 170-183 |
1449 |
188 186-190 |
2/0 |
1.63 |
13:19 |
57 |
7:38 |
173 171-179 |
1322 |
188 184-190 |
0/5 |
1.75 |
14:14 |
55 |
7:16 |
170 168-173 |
1237 |
188 186-190 |
0/4 |
1.88 |
15:09 |
55 |
7:19 |
169 166-172 |
1237 |
189 186-192 |
1/0 |
2.00 |
16:09 |
1:00 |
8:01 |
170 168-171 |
1362 |
187 182-188 |
1/1 |
2.13 |
17:11 |
1:02 |
8:19 |
173 170-180 |
1440 |
187 184-190 |
1/1 |
2.25 |
18:13 |
1:02 |
8:14 |
172 169-174 |
1415 |
187 186-190 |
4/0 |
2.38 |
19:17 |
1:04 |
8:34 |
173 170-175 |
1482 |
187 184-190 |
5/0 |
2.50 |
20:14 |
57 |
7:40 |
175 172-177 |
1342 |
188 184-190 |
0/4 |
2.63 |
21:02 |
47 |
6:19 |
173 171-175 |
1094 |
186 184-188 |
0/7 |
2.75 |
21:56 |
54 |
7:15 |
172 171-174 |
1248 |
187 186-190 |
0/5 |
2.88 |
22:59 |
1:03 |
8:20 |
173 171-174 |
1442 |
187 186-188 |
2/1 |
3.00 |
24:04 |
1:05 |
8:41 |
173 172-175 |
1502 |
188 186-190 |
1/1 |
3.13 |
24:53 |
50 |
6:36 |
172 171-173 |
1136 |
188 186-190 |
0/2 |
3.25 |
25:56 |
1:02 |
8:18 |
174 171-179 |
1446 |
187 184-190 |
4/4 |
3.38 |
26:55 |
1:00 |
7:57 |
179 175-187 |
1424 |
186 180-190 |
0/5 |
3.50 |
27:45 |
49 |
6:34 |
179 177-181 |
1175 |
188 184-190 |
1/5 |
3.57 |
28:13 |
28 |
6:55 |
186 180-196 |
1286 |
193 186-204 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
186 |
3.6 |
28:11 |
7:54 |
Walk |
0.1 |
118 |
0 |
2 |
7:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
43.28% |
More |
800m |
3:37 |
7:17 |
46.60% |
More |
1km |
4:37 |
7:26 |
47.73% |
More |
Mile |
7:29 |
7:29 |
50.61% |
More |
5k |
24:07 |
7:46 |
53.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
52.96 |
5km |
24:17 |
7:49 |
52.92 |
5M |
40:35 |
8:07 |
51.91 |
10km |
51:18 |
8:15 |
51.46 |
10M |
1:25:42 |
8:34 |
51.05 |
Half |
1:54:40 |
8:45 |
50.17 |
20M |
3:00:58 |
9:03 |
50.38 |
Mara |
4:02:08 |
9:15 |
50.20 |
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