Mon 18th Sep 2017 at 2:00pm by PenW
Run > Drills
-
Time
40:12
-
Miles
1.68
-
Min/mi
23:56
-
Pacing
36%
-
WAVA
19.95
-
Stride(cm)
52
-
Cals
423
-
Cadence
130
-
BPM
142
-
%MHR
83
-
B/mi
3395
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 27:41(27:41/m) 152/203bpm 327cal 2.17/9.64mph
2) 0.68m - 12:32(18:22/m) 125/175bpm 96cal 3.27/9.87mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
46 |
46 |
12:22 |
111 101-119 |
1373 |
163 118-190 |
0/2 |
0.13 |
1:33 |
47 |
12:25 |
122 120-128 |
1516 |
137 116-170 |
0/3 |
0.19 |
2:08 |
35 |
9:25 |
157 139-172 |
1479 |
170 168-174 |
1/1 |
0.25 |
2:46 |
38 |
10:10 |
166 163-169 |
1687 |
165 164-166 |
0/7 |
0.31 |
5:00 |
2:14 |
35:36 |
147 138-166 |
5234 |
134 118-168 |
0/10 |
0.38 |
8:16 |
3:16 |
52:19 |
147 133-166 |
7691 |
111 96-118 |
1/5 |
0.44 |
9:13 |
57 |
15:05 |
178 167-189 |
2684 |
144 116-168 |
13/0 |
0.50 |
9:58 |
45 |
11:58 |
200 192-203 |
2394 |
161 160-164 |
0/6 |
0.56 |
11:02 |
1:05 |
17:17 |
189 179-200 |
3266 |
119 112-122 |
0/4 |
0.63 |
12:29 |
1:26 |
23:02 |
164 145-178 |
3776 |
116 104-192 |
6/0 |
0.69 |
16:10 |
3:41 |
58:56 |
151 129-166 |
8898 |
157 84-190 |
5/3 |
0.75 |
20:18 |
4:09 |
1:06:19 |
142 123-152 |
9418 |
105 82-186 |
2/3 |
0.81 |
23:41 |
3:23 |
54:07 |
122 94-148 |
6603 |
111 88-120 |
4/4 |
0.88 |
24:49 |
1:07 |
18:00 |
153 140-168 |
2754 |
168 112-192 |
4/4 |
0.94 |
26:36 |
1:48 |
28:41 |
182 173-186 |
5222 |
144 96-192 |
9/1 |
1.00 |
27:41 |
1:04 |
17:06 |
177 170-185 |
3027 |
140 90-194 |
3/6 |
1.06 |
29:33 |
1:53 |
30:05 |
157 148-174 |
4722 |
131 90-200 |
6/0 |
1.13 |
30:49 |
1:15 |
20:08 |
128 112-143 |
2576 |
110 94-116 |
2/1 |
1.19 |
31:50 |
1:02 |
16:26 |
118 111-127 |
1938 |
117 110-120 |
3/0 |
1.25 |
32:57 |
1:06 |
17:43 |
119 112-127 |
2109 |
114 106-122 |
3/0 |
1.31 |
34:05 |
1:09 |
18:17 |
111 104-119 |
2029 |
111 104-118 |
3/0 |
1.38 |
35:04 |
59 |
15:37 |
118 101-126 |
1843 |
122 118-126 |
1/1 |
1.44 |
36:01 |
57 |
15:07 |
112 106-119 |
1693 |
119 116-124 |
1/1 |
1.50 |
37:05 |
1:05 |
17:15 |
126 117-136 |
2173 |
121 116-130 |
1/1 |
1.56 |
38:07 |
1:01 |
16:21 |
118 114-121 |
1929 |
121 116-126 |
1/2 |
1.63 |
39:09 |
1:02 |
16:31 |
119 116-124 |
1965 |
118 112-120 |
3/0 |
1.68 |
40:10 |
1:01 |
18:22 |
115 113-119 |
2113 |
117 108-118 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
19.8 |
176 |
0.5 |
7:58 |
15:28 |
Walk |
79.1 |
114 |
1.2 |
31:45 |
27:15 |
Still |
1.1 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:45 |
11:03 |
33.24% |
More |
800m |
8:14 |
16:33 |
24.45% |
More |
1km |
10:21 |
16:39 |
25.31% |
More |
Mile |
24:47 |
24:47 |
17.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
22:23 |
22:23 |
19.88 |
5km |
1:20:28 |
25:54 |
19.32 |
5M |
2:17:42 |
27:32 |
18.42 |
10km |
2:55:59 |
28:19 |
18.05 |
10M |
5:01:07 |
30:07 |
17.34 |
Half |
6:48:26 |
31:11 |
16.67 |
20M |
10:58:31 |
32:56 |
16.23 |
Mara |
14:53:12 |
34:05 |
15.82 |
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