Mon 30th Oct 2017 at 6:00pm by iPLOD
Run > General
-
Time
43:02
-
Miles
3.96
-
Min/mi
10:52
-
Pacing
66%
-
WAVA
43.90
-
Stride(cm)
96
-
Cals
468
-
Cadence
154
-
BPM
131
-
%MHR
77.1
-
B/mi
1425
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Daniels ref w2d2
30 mins E + 6 strides
Split Summary
===
1) 1m - 9:26(9:26/m) 156/173bpm 140cal 6.36/6.99mph
2) 1m - 10:28(10:28/m) 127/163bpm 108cal 5.74/6.85mph
3) 1m - 9:41(9:41/m) 131/137bpm 120cal 6.2/7.45mph
4) 0.96m - 13:28(14:03/m) 120/145bpm 100cal 4.27/10.92mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:10 |
120 66-167 |
1100 |
166 68-172 |
0/6 |
0.25 |
2:22 |
1:13 |
9:44 |
169 166-173 |
1645 |
169 166-174 |
0/3 |
0.38 |
3:35 |
1:13 |
9:42 |
161 157-167 |
1563 |
167 162-170 |
2/0 |
0.50 |
4:46 |
1:11 |
9:30 |
161 158-164 |
1528 |
168 166-170 |
4/0 |
0.63 |
5:59 |
1:13 |
9:45 |
157 155-158 |
1531 |
167 166-168 |
0/0 |
0.75 |
7:06 |
1:07 |
8:54 |
158 157-160 |
1405 |
167 164-168 |
0/1 |
0.88 |
8:12 |
1:06 |
8:48 |
158 155-163 |
1391 |
166 160-170 |
2/0 |
1.00 |
9:25 |
1:14 |
9:50 |
163 161-165 |
1603 |
165 160-168 |
0/0 |
1.13 |
11:01 |
1:36 |
12:48 |
142 119-163 |
1818 |
159 134-168 |
1/1 |
1.25 |
12:11 |
1:09 |
9:14 |
120 115-123 |
1108 |
165 162-168 |
0/3 |
1.38 |
13:20 |
1:09 |
9:12 |
123 122-125 |
1131 |
165 164-166 |
0/2 |
1.50 |
14:30 |
1:11 |
9:27 |
125 122-127 |
1181 |
163 160-166 |
3/5 |
1.63 |
15:39 |
1:08 |
9:07 |
124 122-127 |
1130 |
167 164-170 |
2/1 |
1.75 |
16:54 |
1:15 |
10:00 |
132 129-135 |
1320 |
165 160-170 |
5/0 |
1.88 |
18:36 |
1:42 |
13:38 |
121 113-130 |
1650 |
160 122-166 |
2/1 |
2.00 |
19:53 |
1:17 |
10:14 |
122 118-125 |
1249 |
165 162-168 |
1/1 |
2.13 |
21:13 |
1:20 |
10:39 |
129 126-131 |
1374 |
163 158-166 |
3/0 |
2.25 |
22:22 |
1:09 |
9:11 |
129 127-132 |
1184 |
164 158-168 |
0/2 |
2.38 |
23:31 |
1:09 |
9:13 |
132 131-133 |
1217 |
165 162-166 |
2/3 |
2.50 |
24:45 |
1:14 |
9:51 |
131 127-134 |
1290 |
163 138-168 |
1/1 |
2.63 |
25:57 |
1:12 |
9:36 |
130 127-132 |
1247 |
164 160-166 |
0/2 |
2.75 |
27:12 |
1:15 |
10:00 |
133 132-135 |
1331 |
164 162-168 |
1/0 |
2.88 |
28:26 |
1:14 |
9:53 |
134 132-135 |
1324 |
168 154-172 |
1/1 |
3.00 |
29:34 |
1:08 |
9:03 |
136 135-137 |
1232 |
168 166-168 |
0/1 |
3.13 |
30:37 |
1:03 |
8:27 |
141 135-145 |
1190 |
162 118-178 |
0/0 |
3.25 |
32:10 |
1:33 |
12:22 |
130 120-139 |
1607 |
142 116-184 |
1/1 |
3.38 |
33:37 |
1:27 |
11:38 |
128 116-138 |
1489 |
147 114-182 |
1/0 |
3.50 |
35:10 |
1:33 |
12:24 |
125 117-136 |
1550 |
140 116-178 |
1/0 |
3.63 |
36:34 |
1:25 |
11:16 |
126 114-137 |
1420 |
141 114-182 |
0/1 |
3.75 |
37:57 |
1:23 |
11:01 |
125 115-135 |
1376 |
141 116-182 |
1/1 |
3.88 |
41:15 |
3:18 |
26:27 |
108 102-116 |
2857 |
111 68-140 |
3/0 |
3.96 |
42:59 |
1:44 |
21:25 |
100 96-102 |
2142 |
108 84-120 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.5 |
167 |
3.4 |
32:52 |
9:34 |
Walk |
23.2 |
116 |
0.5 |
9:58 |
19:14 |
Still |
0.4 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:21 |
40.06% |
More |
800m |
4:33 |
9:09 |
42.99% |
More |
1km |
5:45 |
9:15 |
44.28% |
More |
Mile |
9:22 |
9:22 |
46.21% |
More |
5k |
30:21 |
9:46 |
48.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:29 |
8:29 |
51.00 |
5km |
32:19 |
10:24 |
45.57 |
5M |
56:40 |
11:20 |
42.33 |
10km |
1:13:14 |
11:47 |
40.91 |
10M |
2:08:23 |
12:50 |
38.58 |
Half |
2:56:33 |
13:29 |
36.84 |
20M |
4:50:53 |
14:33 |
35.43 |
Mara |
6:40:01 |
15:16 |
34.36 |
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