Tue 17th Oct 2017 at 7:00pm by snogard
Run > Easy
- Good
-
Time
45:34
-
Miles
3.41
-
Min/mi
13:22
-
Pacing
43%
-
WAVA
43.63
-
Stride(cm)
77
-
Cals
307
-
Cadence
156
-
BPM
122
-
%MHR
64.3
-
B/mi
1624
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
1 comments
Ran with a different group, can run at the front of this group without getting out of breath
2nd mile lost touch with the back runners and spent 5 mins waitng before carrying on and meeting up at the traffic light on the main road
Split Summary
===
1) 1m - 12:19(12:19/m) 116/129bpm 84cal 4.87/5.87mph
2) 1m - 15:21(15:21/m) 120/140bpm 98cal 3.91/6.35mph
3) 1m - 13:37(13:37/m) 127/145bpm 94cal 4.41/6.62mph
4) 0.41m - 4:16(10:20/m) 133/144bpm 31cal 5.81/6.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:16 |
103 76-125 |
1161 |
162 122-170 |
2/0 |
0.25 |
2:49 |
1:24 |
11:14 |
127 126-129 |
1428 |
160 158-162 |
3/1 |
0.38 |
4:10 |
1:21 |
10:48 |
126 125-128 |
1362 |
163 160-166 |
1/0 |
0.50 |
5:31 |
1:22 |
10:52 |
126 124-128 |
1369 |
164 162-166 |
0/5 |
0.63 |
7:19 |
1:48 |
14:22 |
107 94-125 |
1538 |
157 120-166 |
0/7 |
0.75 |
8:43 |
1:24 |
11:12 |
116 112-118 |
1299 |
159 158-162 |
0/4 |
0.88 |
10:01 |
1:18 |
10:27 |
120 117-123 |
1253 |
159 156-162 |
0/3 |
1.00 |
12:19 |
2:17 |
18:18 |
106 91-124 |
1940 |
150 122-162 |
0/2 |
1.13 |
13:40 |
1:21 |
10:49 |
133 122-139 |
1439 |
159 158-162 |
2/2 |
1.25 |
14:58 |
1:19 |
10:29 |
130 126-134 |
1362 |
159 158-162 |
1/0 |
1.38 |
16:52 |
1:53 |
15:06 |
125 108-139 |
1887 |
144 122-168 |
3/0 |
1.50 |
18:55 |
2:03 |
16:26 |
117 98-132 |
1923 |
156 126-166 |
4/1 |
1.63 |
20:11 |
1:16 |
10:11 |
130 122-135 |
1323 |
160 158-168 |
1/2 |
1.75 |
21:37 |
1:26 |
11:28 |
136 134-138 |
1560 |
159 158-162 |
1/0 |
1.88 |
22:53 |
1:15 |
10:03 |
136 134-137 |
1367 |
159 158-162 |
1/2 |
2.00 |
27:40 |
4:47 |
38:17 |
107 82-137 |
4096 |
157 122-166 |
4/2 |
2.13 |
29:11 |
1:32 |
12:13 |
126 118-131 |
1540 |
160 158-164 |
0/4 |
2.25 |
30:28 |
1:17 |
10:13 |
120 118-126 |
1227 |
162 158-166 |
0/11 |
2.38 |
31:47 |
1:19 |
10:31 |
137 126-144 |
1441 |
158 156-162 |
6/0 |
2.50 |
34:11 |
2:24 |
19:09 |
118 92-143 |
2261 |
146 122-164 |
4/0 |
2.63 |
35:50 |
1:40 |
13:17 |
132 125-140 |
1753 |
147 122-162 |
5/0 |
2.75 |
37:14 |
1:23 |
11:06 |
139 130-145 |
1542 |
160 160-162 |
10/0 |
2.88 |
38:33 |
1:20 |
10:39 |
144 143-145 |
1533 |
160 158-162 |
0/5 |
3.00 |
41:17 |
2:43 |
21:48 |
119 101-144 |
2593 |
131 106-164 |
2/0 |
3.13 |
42:45 |
1:28 |
11:46 |
120 100-135 |
1412 |
158 114-162 |
2/0 |
3.25 |
43:57 |
1:12 |
9:34 |
139 136-141 |
1331 |
161 160-162 |
1/0 |
3.38 |
45:10 |
1:13 |
9:44 |
142 141-143 |
1381 |
161 160-162 |
0/2 |
3.41 |
45:33 |
23 |
10:08 |
143 143-144 |
1448 |
159 158-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.4 |
160 |
3.3 |
38:54 |
11:56 |
Walk |
8.8 |
120 |
0.2 |
4:01 |
26:00 |
Still |
5.8 |
- |
- |
2:39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:32 |
44.05% |
More |
800m |
5:28 |
11:00 |
43.15% |
More |
1km |
7:09 |
11:30 |
42.89% |
More |
Mile |
12:06 |
12:06 |
42.70% |
More |
5k |
42:06 |
13:33 |
42.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:49 |
11:49 |
43.73 |
5km |
41:08 |
13:14 |
43.90 |
5M |
1:09:25 |
13:53 |
42.55 |
10km |
1:28:10 |
14:11 |
41.99 |
10M |
2:28:48 |
14:53 |
41.11 |
Half |
3:20:16 |
15:17 |
39.95 |
20M |
5:18:58 |
15:57 |
39.61 |
Mara |
7:09:17 |
16:23 |
39.07 |
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