Thu 22nd Jun 2017 at 7:00pm by snogard
Run > Recovery Run
- Good
-
Time
56:14
-
Miles
4.32
-
Min/mi
13:01
-
Pacing
68.2%
-
WAVA
45.11
-
Stride(cm)
80
-
Cals
444
-
Cadence
155
-
BPM
130
-
%MHR
68.7
-
B/mi
1691
-
Asc(m)
42
-
Hillscore
6
-
Surface
Trail
Notes & Comments
1 comments
Decent recovery run
Split Summary
===
1) 4.32m - 56:14(13:01/m) 131/145bpm 444cal 4.61/6.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:36 |
1:36 |
12:48 |
103 74-129 |
1318 |
158 122-164 |
0/3 |
0.25 |
3:01 |
1:25 |
11:17 |
129 128-131 |
1456 |
158 156-160 |
3/0 |
0.38 |
4:18 |
1:17 |
10:15 |
129 127-130 |
1323 |
159 156-162 |
1/1 |
0.50 |
5:37 |
1:20 |
10:39 |
129 127-131 |
1373 |
164 162-166 |
2/1 |
0.63 |
6:56 |
1:18 |
10:27 |
133 131-134 |
1390 |
164 162-166 |
3/0 |
0.75 |
8:14 |
1:18 |
10:28 |
132 131-135 |
1381 |
164 162-166 |
0/2 |
0.88 |
9:32 |
1:17 |
10:19 |
136 132-140 |
1404 |
164 162-166 |
2/2 |
1.00 |
10:48 |
1:17 |
10:12 |
132 131-134 |
1347 |
165 164-166 |
0/2 |
1.13 |
12:05 |
1:17 |
10:15 |
133 132-134 |
1363 |
164 160-166 |
2/2 |
1.25 |
13:30 |
1:25 |
11:22 |
136 133-138 |
1545 |
161 154-164 |
3/5 |
1.38 |
15:01 |
1:30 |
12:04 |
131 126-139 |
1581 |
162 158-168 |
1/10 |
1.50 |
16:43 |
1:42 |
13:35 |
124 121-128 |
1684 |
160 80-202 |
3/21 |
1.63 |
19:39 |
2:57 |
23:32 |
124 97-139 |
2919 |
146 80-164 |
8/10 |
1.75 |
21:04 |
1:25 |
11:21 |
125 111-135 |
1419 |
161 158-164 |
1/7 |
1.88 |
22:32 |
1:28 |
11:40 |
137 136-138 |
1599 |
158 156-160 |
2/0 |
2.00 |
24:05 |
1:33 |
12:23 |
135 130-140 |
1671 |
158 122-168 |
1/0 |
2.13 |
25:23 |
1:18 |
10:25 |
136 135-139 |
1417 |
161 160-162 |
2/1 |
2.25 |
26:57 |
1:34 |
12:36 |
132 122-140 |
1662 |
146 122-162 |
0/2 |
2.38 |
28:19 |
1:22 |
10:55 |
132 126-136 |
1441 |
161 160-164 |
1/0 |
2.50 |
30:03 |
1:44 |
13:54 |
135 130-138 |
1877 |
145 110-160 |
8/0 |
2.63 |
32:36 |
2:32 |
20:18 |
126 116-131 |
2558 |
138 106-162 |
12/0 |
2.75 |
34:07 |
1:31 |
12:11 |
133 130-136 |
1621 |
159 156-162 |
1/3 |
2.88 |
35:51 |
1:44 |
13:52 |
132 126-136 |
1829 |
157 80-168 |
5/10 |
3.00 |
37:32 |
1:41 |
13:25 |
136 129-138 |
1824 |
144 122-162 |
8/5 |
3.13 |
39:00 |
1:28 |
11:44 |
127 120-133 |
1489 |
152 122-164 |
8/3 |
3.25 |
40:40 |
1:40 |
13:23 |
134 121-141 |
1794 |
149 122-166 |
2/4 |
3.38 |
42:50 |
2:11 |
17:24 |
133 122-137 |
2315 |
137 102-164 |
9/0 |
3.50 |
44:56 |
2:05 |
16:44 |
131 118-144 |
2192 |
154 122-160 |
13/0 |
3.63 |
46:46 |
1:50 |
14:42 |
142 138-145 |
2087 |
155 122-160 |
2/2 |
3.75 |
48:54 |
2:08 |
17:02 |
125 120-137 |
2130 |
156 122-182 |
6/7 |
3.88 |
50:55 |
2:01 |
16:07 |
131 116-140 |
2112 |
132 100-164 |
2/2 |
4.00 |
52:24 |
1:29 |
11:54 |
127 119-132 |
1511 |
161 158-164 |
1/2 |
4.13 |
53:58 |
1:34 |
12:31 |
133 130-138 |
1665 |
163 158-166 |
2/2 |
4.25 |
55:20 |
1:22 |
10:53 |
136 132-138 |
1481 |
163 160-164 |
1/1 |
4.32 |
56:13 |
53 |
12:16 |
138 136-139 |
1693 |
160 158-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.0 |
160 |
4 |
48:55 |
12:08 |
Walk |
11.6 |
116 |
0.3 |
6:32 |
22:33 |
Still |
1.4 |
- |
- |
46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:06 |
41.58% |
More |
800m |
5:05 |
10:14 |
46.38% |
More |
1km |
6:23 |
10:17 |
47.94% |
More |
Mile |
10:27 |
10:27 |
49.46% |
More |
5k |
38:35 |
12:25 |
46.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:15 |
11:15 |
45.93 |
5km |
39:08 |
12:36 |
46.14 |
5M |
1:06:03 |
13:13 |
44.72 |
10km |
1:23:53 |
13:30 |
44.13 |
10M |
2:21:34 |
14:09 |
43.21 |
Half |
3:10:32 |
14:33 |
41.99 |
20M |
5:03:27 |
15:10 |
41.64 |
Mara |
6:48:24 |
15:35 |
41.07 |
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