Mon 18th Sep 2017 at 7:00pm by alpenrose
Run > Recovery Run
-
Time
56:18
-
Miles
4.43
-
Min/mi
12:43
-
Pacing
83%
-
WAVA
48.02
-
Stride(cm)
78
-
Cals
530
-
Cadence
162
-
BPM
148
-
%MHR
86.5
-
B/mi
1880
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 12:32(12:32/m) 162/180bpm 124cal 4.79/5.36mph
2) 1m - 12:35(12:35/m) 142/161bpm 115cal 4.77/6.12mph
3) 1m - 13:01(13:01/m) 145/159bpm 122cal 4.61/5.76mph
4) 1m - 12:23(12:23/m) 144/156bpm 114cal 4.85/5.63mph
5) 0.43m - 5:47(13:27/m) 146/151bpm 55cal 4.46/5.76mph
12:32 12:35 13:01 12:23 5:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:34 |
1:34 |
12:29 |
119 68-154 |
1485 |
165 118-172 |
3/0 |
0.25 |
3:20 |
1:47 |
14:12 |
162 147-173 |
2301 |
154 118-172 |
8/0 |
0.38 |
4:51 |
1:31 |
12:04 |
171 155-179 |
2065 |
170 166-174 |
3/3 |
0.50 |
6:28 |
1:37 |
12:55 |
168 164-171 |
2171 |
167 162-170 |
4/0 |
0.63 |
8:00 |
1:32 |
12:17 |
169 159-175 |
2075 |
166 160-172 |
4/2 |
0.75 |
9:29 |
1:30 |
11:58 |
170 166-173 |
2034 |
168 164-172 |
2/1 |
0.88 |
10:56 |
1:27 |
11:35 |
170 168-172 |
1969 |
167 160-168 |
1/4 |
1.00 |
12:31 |
1:35 |
12:40 |
163 156-173 |
2064 |
164 118-174 |
5/0 |
1.13 |
13:54 |
1:23 |
11:06 |
158 156-161 |
1754 |
169 168-170 |
1/1 |
1.25 |
15:18 |
1:24 |
11:11 |
148 145-155 |
1656 |
168 164-172 |
2/1 |
1.38 |
17:00 |
1:41 |
13:32 |
143 134-149 |
1934 |
150 120-178 |
2/3 |
1.50 |
18:35 |
1:35 |
12:43 |
136 132-139 |
1730 |
164 108-178 |
2/5 |
1.63 |
19:53 |
1:18 |
10:22 |
132 128-138 |
1368 |
176 172-180 |
1/7 |
1.75 |
21:13 |
1:20 |
10:38 |
141 138-143 |
1498 |
172 170-174 |
1/4 |
1.88 |
23:09 |
1:56 |
15:29 |
141 135-146 |
2182 |
145 116-168 |
6/1 |
2.00 |
25:08 |
1:59 |
15:53 |
140 134-148 |
2223 |
149 118-170 |
9/0 |
2.13 |
26:36 |
1:28 |
11:42 |
147 146-149 |
1720 |
169 168-170 |
2/1 |
2.25 |
28:07 |
1:32 |
12:15 |
144 141-148 |
1764 |
166 118-172 |
1/2 |
2.38 |
29:32 |
1:24 |
11:14 |
146 143-148 |
1640 |
169 166-170 |
1/4 |
2.50 |
31:04 |
1:32 |
12:19 |
136 132-142 |
1675 |
164 160-168 |
1/8 |
2.63 |
32:27 |
1:23 |
11:03 |
145 134-153 |
1602 |
170 168-172 |
3/1 |
2.75 |
34:06 |
1:39 |
13:16 |
148 143-155 |
1963 |
167 118-176 |
2/1 |
2.88 |
35:59 |
1:53 |
15:03 |
153 149-158 |
2304 |
143 104-170 |
6/0 |
3.00 |
38:09 |
2:09 |
17:14 |
139 136-146 |
2394 |
135 118-172 |
10/0 |
3.13 |
39:31 |
1:23 |
11:02 |
150 143-154 |
1655 |
169 166-170 |
1/2 |
3.25 |
41:03 |
1:31 |
12:11 |
151 149-155 |
1840 |
162 126-172 |
2/1 |
3.38 |
42:37 |
1:35 |
12:37 |
144 137-149 |
1817 |
166 126-174 |
0/10 |
3.50 |
44:14 |
1:37 |
12:53 |
132 127-139 |
1701 |
168 162-174 |
1/11 |
3.63 |
46:04 |
1:50 |
14:40 |
142 139-146 |
2082 |
161 118-170 |
2/3 |
3.75 |
47:30 |
1:26 |
11:26 |
143 138-146 |
1636 |
166 162-168 |
2/3 |
3.88 |
49:01 |
1:31 |
12:07 |
148 147-150 |
1792 |
164 162-166 |
1/4 |
4.00 |
50:32 |
1:31 |
12:10 |
147 145-148 |
1790 |
162 160-164 |
1/2 |
4.13 |
52:01 |
1:29 |
11:52 |
148 146-149 |
1757 |
164 162-166 |
1/2 |
4.25 |
53:58 |
1:57 |
15:37 |
148 143-151 |
2311 |
150 118-168 |
9/0 |
4.38 |
55:42 |
1:44 |
13:55 |
145 140-151 |
2018 |
150 118-174 |
1/8 |
4.42 |
56:15 |
33 |
11:02 |
138 137-140 |
1522 |
171 170-172 |
0/5 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:29 |
41.16% |
More |
800m |
5:47 |
11:37 |
42.89% |
More |
1km |
7:14 |
11:39 |
44.29% |
More |
Mile |
11:42 |
11:42 |
45.77% |
More |
5k |
39:03 |
12:34 |
47.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:19 |
10:19 |
51.94 |
5km |
37:34 |
12:05 |
49.84 |
5M |
1:04:38 |
12:56 |
47.44 |
10km |
1:22:49 |
13:20 |
46.43 |
10M |
2:22:30 |
14:15 |
44.63 |
Half |
3:13:54 |
14:48 |
42.94 |
20M |
5:14:12 |
15:43 |
41.91 |
Mara |
7:07:31 |
16:19 |
40.94 |
Three Things You Saw Today
1 Beautiful sunset sky.
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Nice run
Very chatty this evening.