Thu 14th Sep 2017 at 6:00pm by PenW
Run > Drills
-
Time
43:30
-
Miles
2.26
-
Min/mi
19:15
-
Pacing
23%
-
WAVA
25.51
-
Stride(cm)
58
-
Cals
582
-
Cadence
144
-
BPM
165
-
%MHR
96.4
-
B/mi
3173
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Running, drills and steps in the dene.
Split Summary
===
1) 0.36m - 3:20(9:09/m) 163/176bpm 44cal 6.56/7.22mph
2) 0.06m - 55(15:40/m) 174/176bpm 13cal 3.83/6.66mph
3) 0.38m - 3:47(9:58/m) 194/207bpm 68cal 6.02/7.62mph
4) 0.64m - 23:59(37:35/m) 155/203bpm 294cal 1.6/7.72mph
5) 0.19m - 2:10(11:28/m) 153/166bpm 25cal 5.23/5.63mph
6) 0.19m - 3:46(20:04/m) 164/178bpm 51cal 2.99/4.91mph
7) 0.1m - 1:03(10:23/m) 185/190bpm 17cal 5.78/6.53mph
8) 0.16m - 2:38(16:47/m) 173/189bpm 39cal 3.57/6.05mph
9) 0.18m - 1:52(10:23/m) 185/200bpm 31cal 5.78/5.59mph
3:20 55 3:47 23:59 2:10 3:46 1:03 2:38 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
34 |
34 |
9:01 |
148 127-162 |
1336 |
165 100-176 |
0/1 |
0.13 |
1:07 |
33 |
8:51 |
167 165-168 |
1477 |
168 166-170 |
0/2 |
0.19 |
1:41 |
34 |
9:05 |
165 163-168 |
1498 |
167 166-170 |
0/3 |
0.25 |
2:16 |
35 |
9:18 |
167 161-172 |
1554 |
164 162-168 |
0/2 |
0.31 |
2:51 |
35 |
9:28 |
170 170-171 |
1609 |
164 162-168 |
2/4 |
0.38 |
3:30 |
39 |
10:23 |
172 167-176 |
1786 |
158 118-168 |
0/4 |
0.44 |
4:21 |
51 |
13:37 |
174 170-179 |
2370 |
127 118-166 |
0/12 |
0.50 |
4:54 |
33 |
8:46 |
184 181-187 |
1613 |
168 166-170 |
1/7 |
0.56 |
5:34 |
39 |
10:28 |
192 188-194 |
2010 |
165 162-170 |
14/2 |
0.63 |
6:10 |
37 |
9:48 |
191 189-193 |
1872 |
164 158-170 |
2/4 |
0.69 |
6:52 |
41 |
11:02 |
196 193-202 |
2161 |
164 162-168 |
4/0 |
0.75 |
7:30 |
38 |
10:13 |
205 202-207 |
2095 |
162 160-168 |
1/3 |
0.81 |
8:12 |
42 |
11:07 |
196 182-202 |
2179 |
165 164-166 |
1/2 |
0.88 |
9:32 |
1:20 |
21:26 |
156 140-175 |
3345 |
134 108-166 |
7/3 |
0.94 |
13:24 |
3:52 |
1:01:49 |
144 130-157 |
8901 |
104 98-110 |
2/4 |
1.00 |
17:40 |
4:16 |
1:08:18 |
150 125-196 |
10245 |
144 104-178 |
9/2 |
1.06 |
19:33 |
1:53 |
30:09 |
194 187-203 |
5851 |
129 102-160 |
2/5 |
1.13 |
21:57 |
2:24 |
38:17 |
182 162-195 |
6967 |
137 118-186 |
2/6 |
1.19 |
24:47 |
2:50 |
45:21 |
149 131-165 |
6756 |
159 88-190 |
5/2 |
1.25 |
27:33 |
2:47 |
44:27 |
144 123-159 |
6400 |
162 152-182 |
7/2 |
1.31 |
29:23 |
1:50 |
29:21 |
155 142-167 |
4549 |
148 100-180 |
4/6 |
1.38 |
30:46 |
1:22 |
21:57 |
154 141-171 |
3379 |
125 112-174 |
2/5 |
1.44 |
31:57 |
1:11 |
19:00 |
128 126-138 |
2432 |
120 112-132 |
5/9 |
1.50 |
32:38 |
42 |
11:05 |
144 128-151 |
1595 |
168 162-170 |
0/5 |
1.56 |
33:18 |
39 |
10:25 |
159 155-162 |
1657 |
165 162-168 |
1/2 |
1.63 |
34:06 |
49 |
13:02 |
160 153-166 |
2085 |
164 160-168 |
6/0 |
1.69 |
35:41 |
1:34 |
25:10 |
158 150-167 |
3976 |
113 80-162 |
13/0 |
1.75 |
36:50 |
1:09 |
18:21 |
163 161-169 |
2991 |
115 106-120 |
3/1 |
1.81 |
37:51 |
1:02 |
16:29 |
176 172-177 |
2900 |
119 116-120 |
1/1 |
1.88 |
38:31 |
39 |
10:31 |
184 174-189 |
1935 |
163 120-174 |
3/0 |
1.94 |
39:22 |
52 |
13:44 |
183 173-190 |
2514 |
132 112-168 |
3/0 |
2.00 |
40:29 |
1:07 |
17:44 |
171 170-172 |
3033 |
118 114-120 |
2/0 |
2.06 |
41:23 |
54 |
14:32 |
171 167-175 |
2484 |
118 116-120 |
2/1 |
2.13 |
42:08 |
44 |
11:52 |
178 173-185 |
2111 |
147 118-172 |
1/1 |
2.19 |
42:45 |
37 |
9:58 |
186 184-187 |
1855 |
167 166-170 |
1/1 |
2.25 |
43:26 |
41 |
10:58 |
195 189-200 |
2137 |
166 162-168 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
49.3 |
166 |
1.5 |
21:27 |
14:13 |
Walk |
47.7 |
115 |
0.7 |
20:45 |
27:49 |
Still |
3.0 |
- |
- |
1:17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:04 |
40.46% |
More |
800m |
4:52 |
9:47 |
41.34% |
More |
1km |
6:08 |
9:52 |
42.71% |
More |
Mile |
15:41 |
15:41 |
28.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
17:20 |
17:20 |
25.67 |
5km |
1:02:18 |
20:03 |
24.96 |
5M |
1:46:36 |
21:19 |
23.80 |
10km |
2:16:15 |
21:56 |
23.31 |
10M |
3:53:08 |
23:19 |
22.40 |
Half |
5:16:13 |
24:08 |
21.54 |
20M |
8:29:50 |
25:30 |
20.96 |
Mara |
11:31:32 |
26:24 |
20.43 |
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