Mon 2nd Oct 2017 at 7:00pm by mole-thing
Run > Coaching
-
Time
30:12
-
Miles
3.14
-
Min/mi
9:37
-
Pacing
83%
-
WAVA
51.76
-
Stride(cm)
101
-
Cals
361
-
Cadence
166
-
BPM
149
-
%MHR
79.7
-
B/mi
1434
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:05(11:05/m) 138/154bpm 121cal 5.41/6.28mph
2) 1m - 10:03(10:03/m) 142/166bpm 111cal 5.97/6.57mph
3) 1m - 8:08(8:08/m) 167/176bpm 115cal 7.38/8.39mph
4) 0.14m - 56(6:39/m) 176/178bpm 14cal 9.03/8.91mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:40 |
1:40 |
13:20 |
112 85-138 |
1493 |
153 96-166 |
3/0 |
0.25 |
3:02 |
1:22 |
10:54 |
140 136-144 |
1527 |
164 160-166 |
4/0 |
0.38 |
4:21 |
1:20 |
10:36 |
145 139-150 |
1537 |
166 162-168 |
2/1 |
0.50 |
5:35 |
1:14 |
9:50 |
140 133-144 |
1376 |
164 160-166 |
2/2 |
0.63 |
6:56 |
1:21 |
10:49 |
132 126-141 |
1429 |
161 160-162 |
1/4 |
0.75 |
8:27 |
1:31 |
12:04 |
150 144-153 |
1811 |
160 158-162 |
12/0 |
0.88 |
9:45 |
1:19 |
10:30 |
147 139-154 |
1544 |
162 160-164 |
1/2 |
1.00 |
11:05 |
1:19 |
10:35 |
143 136-152 |
1514 |
163 160-166 |
3/1 |
1.13 |
12:22 |
1:17 |
10:16 |
143 139-151 |
1469 |
164 162-166 |
1/2 |
1.25 |
13:36 |
1:14 |
9:52 |
135 133-138 |
1332 |
163 160-166 |
0/5 |
1.38 |
14:52 |
1:16 |
10:06 |
131 127-135 |
1322 |
162 160-166 |
0/4 |
1.50 |
16:11 |
1:19 |
10:32 |
134 132-136 |
1413 |
163 160-166 |
0/2 |
1.63 |
17:34 |
1:24 |
11:10 |
140 135-145 |
1564 |
162 160-166 |
4/2 |
1.75 |
18:50 |
1:15 |
10:03 |
139 133-148 |
1396 |
165 160-168 |
2/1 |
1.88 |
19:58 |
1:08 |
9:07 |
155 150-159 |
1412 |
168 166-170 |
3/0 |
2.00 |
21:08 |
1:10 |
9:22 |
164 160-166 |
1536 |
168 168-170 |
5/0 |
2.13 |
22:16 |
1:07 |
8:58 |
165 164-166 |
1479 |
169 168-170 |
2/0 |
2.25 |
23:16 |
1:00 |
8:02 |
164 162-166 |
1317 |
170 168-172 |
0/3 |
2.38 |
24:24 |
1:09 |
9:09 |
165 161-169 |
1509 |
169 166-172 |
3/0 |
2.50 |
25:21 |
56 |
7:31 |
165 161-168 |
1239 |
172 170-174 |
0/10 |
2.63 |
26:20 |
1:00 |
7:58 |
164 161-167 |
1306 |
171 166-182 |
3/4 |
2.75 |
27:25 |
1:05 |
8:36 |
171 166-175 |
1471 |
171 166-176 |
4/1 |
2.88 |
28:22 |
57 |
7:38 |
175 173-176 |
1336 |
176 172-178 |
1/1 |
3.00 |
29:16 |
54 |
7:10 |
173 172-175 |
1240 |
177 176-180 |
0/5 |
3.13 |
30:05 |
49 |
6:33 |
175 173-178 |
1146 |
184 180-188 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
166 |
3.1 |
29:51 |
9:34 |
Walk |
0.9 |
113 |
0 |
16 |
28:47 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:50 |
50.89% |
More |
800m |
3:43 |
7:28 |
55.28% |
More |
1km |
4:42 |
7:35 |
56.84% |
More |
Mile |
7:49 |
7:49 |
58.05% |
More |
5k |
29:39 |
9:32 |
52.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:59 |
8:59 |
50.56 |
5km |
29:52 |
9:37 |
51.80 |
5M |
49:27 |
9:53 |
51.08 |
10km |
1:02:16 |
10:01 |
50.71 |
10M |
1:43:06 |
10:19 |
50.69 |
Half |
2:17:16 |
10:29 |
50.02 |
20M |
3:34:57 |
10:45 |
50.62 |
Mara |
4:46:12 |
10:55 |
50.70 |
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