Fri 23rd Jun 2017 at 6:00am by Abi G
Run > Progressive
-
Time
32:10
-
Miles
4.02
-
Min/mi
8:00
-
Pacing
84%
-
WAVA
61.24
-
Stride(cm)
109
-
Cals
353
-
Cadence
184
-
BPM
134
-
%MHR
72.6
-
B/mi
1075
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Early run, picked up the pace a little.
Legs still not great.
Split Summary
===
1) 1m - 8:34(8:34/m) 126/137bpm 87cal 7.01/9.2mph
2) 1m - 8:07(8:07/m) 135/146bpm 91cal 7.39/8.01mph
3) 1m - 7:49(7:49/m) 135/149bpm 83cal 7.67/8.04mph
4) 1m - 7:31(7:31/m) 144/156bpm 90cal 7.99/8.89mph
5) 0.02m - 10(7:55/m) 149/151bpm 2cal 7.58/8.7mph
-
Min/mi
0
-
Recent
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.
|
0.13 |
1:09 |
1:09 |
9:12 |
111 85-126 |
1021 |
180 174-242 |
0.25 |
2:17 |
1:08 |
9:02 |
126 125-128 |
1139 |
175 174-176 |
0.38 |
3:41 |
1:24 |
11:14 |
127 123-131 |
1427 |
170 122-182 |
0.50 |
4:46 |
1:05 |
8:40 |
130 128-131 |
1126 |
177 174-178 |
0.63 |
5:49 |
1:03 |
8:22 |
119 116-125 |
995 |
178 176-182 |
0.75 |
6:50 |
1:01 |
8:08 |
126 121-133 |
1025 |
180 176-182 |
0.88 |
7:51 |
1:01 |
8:07 |
133 132-134 |
1080 |
181 178-184 |
1.00 |
8:53 |
1:02 |
8:17 |
135 134-137 |
1118 |
183 178-186 |
1.13 |
9:55 |
1:02 |
8:16 |
134 132-136 |
1108 |
183 180-188 |
1.25 |
11:02 |
1:07 |
8:54 |
138 132-146 |
1228 |
187 186-190 |
1.38 |
12:05 |
1:03 |
8:26 |
140 133-145 |
1182 |
186 178-192 |
1.50 |
13:09 |
1:05 |
8:37 |
138 134-141 |
1190 |
188 186-190 |
1.63 |
14:05 |
55 |
7:22 |
136 132-138 |
1003 |
184 176-190 |
1.75 |
15:04 |
59 |
7:52 |
133 131-135 |
1046 |
184 182-186 |
1.88 |
16:02 |
58 |
7:45 |
130 129-132 |
1009 |
184 182-186 |
2.00 |
17:00 |
58 |
7:42 |
131 129-134 |
1008 |
184 182-186 |
2.13 |
17:59 |
59 |
7:53 |
131 129-134 |
1032 |
184 178-188 |
2.25 |
18:57 |
59 |
7:49 |
128 125-134 |
1000 |
184 180-186 |
2.38 |
19:54 |
56 |
7:31 |
134 131-137 |
1007 |
186 184-190 |
2.50 |
20:52 |
58 |
7:46 |
133 131-135 |
1032 |
186 184-188 |
2.63 |
21:50 |
58 |
7:48 |
133 131-136 |
1036 |
187 184-190 |
2.75 |
22:49 |
59 |
7:51 |
134 132-137 |
1053 |
185 182-188 |
2.88 |
23:47 |
58 |
7:40 |
142 131-148 |
1089 |
189 186-192 |
3.00 |
24:49 |
1:02 |
8:15 |
143 138-149 |
1180 |
187 182-192 |
3.13 |
25:46 |
57 |
7:35 |
141 136-146 |
1070 |
184 178-188 |
3.25 |
26:47 |
1:01 |
8:11 |
136 132-143 |
1112 |
188 184-190 |
3.38 |
27:48 |
1:01 |
8:06 |
144 142-145 |
1167 |
188 182-192 |
3.50 |
28:47 |
1:00 |
7:56 |
142 140-144 |
1128 |
188 186-190 |
3.63 |
30:10 |
1:22 |
11:00 |
141 132-149 |
1551 |
192 186-198 |
3.75 |
31:03 |
53 |
7:04 |
153 149-155 |
1082 |
193 192-196 |
3.88 |
31:54 |
51 |
6:51 |
150 148-152 |
1028 |
189 186-192 |
4.00 |
32:46 |
52 |
6:56 |
149 148-152 |
1034 |
188 184-194 |
4.02 |
33:01 |
15 |
11:30 |
150 149-151 |
1725 |
190 190-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
184 |
4 |
32:41 |
8:08 |
Walk |
1.0 |
122 |
0 |
20 |
2:02:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:46 |
51.99% |
More |
800m |
3:44 |
7:31 |
52.01% |
More |
1km |
4:40 |
7:31 |
54.28% |
More |
Mile |
7:42 |
7:42 |
56.26% |
More |
5k |
24:46 |
7:58 |
61.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
58.80 |
5km |
24:29 |
7:53 |
61.82 |
5M |
40:32 |
8:06 |
60.88 |
10km |
51:02 |
8:13 |
60.51 |
10M |
1:24:31 |
8:27 |
60.03 |
Half |
1:52:31 |
8:35 |
58.80 |
20M |
2:56:12 |
8:49 |
58.92 |
Mara |
3:54:36 |
8:57 |
58.50 |
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