Tue 7th Nov 2017 at 6:00pm by snogard
Run > Recovery Run
- Good
-
Time
1:00:20
-
Miles
4.37
-
Min/mi
13:48
-
Pacing
78%
-
WAVA
42.55
-
Stride(cm)
79
-
Cals
387
-
Cadence
148
-
BPM
112
-
%MHR
59.4
-
B/mi
1550
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 13:15(13:15/m) 110/122bpm 90cal 4.53/5.41mph
2) 1m - 13:01(13:01/m) 111/125bpm 86cal 4.61/5.41mph
3) 1m - 15:58(15:58/m) 110/133bpm 86cal 3.76/14.17mph
4) 1m - 13:56(13:56/m) 116/132bpm 89cal 4.31/5.91mph
5) 0.37m - 4:10(11:11/m) 128/130bpm 36cal 5.36/5.7mph
13:15 13:01 15:58 13:56 4:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:31 |
1:31 |
12:06 |
100 79-118 |
1210 |
153 122-162 |
2/0 |
0.25 |
2:58 |
1:27 |
11:38 |
120 117-122 |
1396 |
160 158-162 |
0/1 |
0.38 |
4:30 |
1:32 |
12:18 |
119 116-121 |
1463 |
159 158-162 |
0/2 |
0.50 |
6:04 |
1:34 |
12:31 |
115 112-116 |
1439 |
159 158-164 |
1/1 |
0.63 |
7:37 |
1:33 |
12:24 |
115 114-117 |
1426 |
158 158-160 |
0/1 |
0.75 |
9:55 |
2:18 |
18:23 |
98 87-116 |
1801 |
128 108-162 |
0/0 |
0.88 |
11:44 |
1:49 |
14:29 |
103 85-121 |
1492 |
157 112-230 |
2/2 |
1.00 |
13:15 |
1:31 |
12:09 |
114 109-120 |
1385 |
159 158-164 |
0/6 |
1.13 |
14:45 |
1:30 |
11:59 |
113 109-120 |
1354 |
159 158-162 |
0/5 |
1.25 |
16:24 |
1:39 |
13:12 |
113 106-121 |
1492 |
158 152-160 |
0/6 |
1.38 |
17:55 |
1:32 |
12:15 |
108 107-110 |
1324 |
159 158-162 |
0/7 |
1.50 |
19:25 |
1:30 |
11:56 |
106 102-108 |
1266 |
161 158-162 |
0/10 |
1.63 |
20:56 |
1:31 |
12:10 |
117 109-120 |
1423 |
159 158-160 |
1/1 |
1.75 |
23:13 |
2:17 |
18:16 |
109 96-121 |
1991 |
130 110-162 |
3/1 |
1.88 |
24:45 |
1:32 |
12:16 |
112 95-125 |
1374 |
152 110-160 |
1/1 |
2.00 |
26:16 |
1:30 |
12:03 |
122 118-124 |
1470 |
159 158-160 |
3/1 |
2.13 |
28:30 |
2:14 |
17:54 |
108 90-123 |
1933 |
132 110-160 |
0/4 |
2.25 |
30:08 |
1:38 |
13:06 |
101 89-117 |
1322 |
143 110-160 |
2/2 |
2.38 |
31:38 |
1:30 |
11:58 |
120 117-124 |
1437 |
158 158-160 |
1/1 |
2.50 |
33:06 |
1:28 |
11:47 |
123 122-124 |
1449 |
160 158-162 |
2/1 |
2.63 |
35:07 |
2:01 |
16:07 |
108 93-124 |
1741 |
134 110-162 |
3/2 |
2.75 |
37:22 |
2:15 |
18:01 |
116 93-133 |
2090 |
143 102-158 |
8/0 |
2.88 |
39:48 |
2:25 |
19:22 |
101 94-106 |
1956 |
116 108-122 |
10/0 |
3.00 |
42:14 |
2:26 |
19:32 |
103 98-109 |
2011 |
112 110-116 |
11/0 |
3.13 |
43:38 |
1:24 |
11:14 |
111 99-115 |
1248 |
156 110-162 |
0/7 |
3.25 |
45:09 |
1:31 |
12:06 |
117 110-127 |
1416 |
159 156-162 |
1/8 |
3.38 |
47:29 |
2:20 |
18:38 |
111 92-131 |
2069 |
129 106-168 |
6/0 |
3.50 |
49:30 |
2:01 |
16:09 |
104 89-125 |
1679 |
142 112-160 |
4/0 |
3.63 |
51:11 |
1:41 |
13:25 |
128 125-131 |
1717 |
157 154-160 |
6/0 |
3.75 |
52:44 |
1:34 |
12:29 |
129 127-132 |
1609 |
158 138-160 |
7/0 |
3.88 |
54:17 |
1:33 |
12:24 |
128 127-130 |
1587 |
160 158-162 |
0/4 |
4.00 |
56:10 |
1:53 |
15:03 |
111 99-127 |
1671 |
134 110-166 |
1/1 |
4.13 |
57:37 |
1:27 |
11:37 |
125 117-128 |
1452 |
159 156-162 |
2/0 |
4.25 |
58:59 |
1:22 |
10:56 |
129 128-130 |
1410 |
160 158-162 |
1/0 |
4.37 |
1:00:16 |
1:17 |
10:54 |
128 128-130 |
1395 |
162 160-166 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:42 |
39.27% |
More |
800m |
6:00 |
12:04 |
39.33% |
More |
1km |
7:33 |
12:09 |
40.56% |
More |
Mile |
12:57 |
12:57 |
39.90% |
More |
5k |
43:19 |
13:57 |
41.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:55 |
11:55 |
43.36 |
5km |
41:27 |
13:20 |
43.56 |
5M |
1:09:58 |
14:00 |
42.22 |
10km |
1:28:52 |
14:18 |
41.66 |
10M |
2:29:59 |
15:00 |
40.78 |
Half |
3:21:51 |
15:25 |
39.64 |
20M |
5:21:29 |
16:04 |
39.30 |
Mara |
7:12:40 |
16:31 |
38.77 |
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Nice - good recovery pace