Mon 13th Nov 2017 at 7:00pm by snogard
Run > Steady-State
- Good
- cold
-
Time
1:22:05
-
Miles
6.21
-
Min/mi
13:13
-
Pacing
29%
-
WAVA
45.05
-
Stride(cm)
78
-
Cals
587
-
Cadence
156
-
BPM
133
-
%MHR
70.6
-
B/mi
1764
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
2 comments
Completed session 5.25miles and forgot to stop the watch, walked for a mile before realizing *sigh*
Split Summary
===
1) 1m - 10:19(10:19/m) 132/147bpm 96cal 5.82/8.01mph
2) 0.01m - 1:10(2:48:27/m) 111/123bpm 6cal 0.36/4.13mph
3) 1m - 10:17(10:17/m) 140/154bpm 100cal 5.84/7.1mph
4) 1m - 10:15(10:15/m) 146/158bpm 106cal 5.86/7.62mph
5) 1m - 9:35(9:35/m) 149/159bpm 101cal 6.26/6.93mph
6) 0.2m - 2:20(11:31/m) 154/160bpm 25cal 5.21/6.59mph
7) 0.04m - 2:42(1:09:12/m) 123/151bpm 13cal 0.87/6.62mph
8) 0.95m - 10:17(10:48/m) 147/154bpm 102cal 5.56/6.35mph
9) 1m - 25:07(25:07/m) 101/148bpm 38cal 2.39/5.8mph
10) 0m - 3(14:16/m) 95/96bpm 4.21/3.01mph
10:19 1:10 10:17 10:15 9:35 2:20 2:42 10:17 25:07 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:37 |
2:37 |
10:27 |
117 81-135 |
1223 |
165 122-170 |
2/1 |
0.50 |
5:03 |
2:26 |
9:44 |
134 130-136 |
1305 |
168 166-176 |
1/3 |
0.75 |
7:24 |
2:22 |
9:26 |
139 132-146 |
1311 |
168 166-170 |
5/6 |
1.00 |
10:18 |
2:54 |
11:36 |
133 123-138 |
1543 |
165 116-170 |
0/11 |
1.25 |
13:42 |
3:24 |
13:34 |
124 98-140 |
1683 |
162 122-170 |
0/11 |
1.50 |
15:58 |
2:16 |
9:05 |
133 131-138 |
1208 |
168 166-172 |
2/8 |
1.75 |
18:26 |
2:28 |
9:50 |
144 140-147 |
1417 |
168 168-168 |
1/5 |
2.00 |
21:39 |
3:13 |
12:53 |
147 139-153 |
1893 |
162 122-168 |
22/0 |
2.25 |
24:21 |
2:42 |
10:46 |
141 138-146 |
1519 |
171 164-242 |
0/7 |
2.50 |
26:37 |
2:17 |
9:06 |
138 136-142 |
1257 |
168 160-172 |
0/15 |
2.75 |
28:56 |
2:19 |
9:17 |
150 144-153 |
1392 |
169 164-170 |
3/5 |
3.00 |
31:54 |
2:58 |
11:52 |
153 149-157 |
1816 |
159 122-170 |
19/0 |
3.25 |
34:21 |
2:27 |
9:47 |
150 146-156 |
1467 |
168 166-170 |
5/3 |
3.50 |
36:39 |
2:18 |
9:10 |
144 140-152 |
1320 |
168 168-170 |
0/16 |
3.75 |
38:55 |
2:16 |
9:05 |
145 138-153 |
1318 |
167 166-168 |
3/6 |
4.00 |
41:30 |
2:35 |
10:21 |
156 153-159 |
1614 |
166 160-168 |
11/2 |
4.25 |
46:34 |
5:04 |
20:14 |
138 110-159 |
2792 |
146 114-170 |
12/1 |
4.50 |
49:28 |
2:54 |
11:36 |
142 117-153 |
1648 |
166 164-168 |
11/0 |
4.75 |
52:24 |
2:57 |
11:47 |
150 137-154 |
1767 |
162 122-170 |
5/4 |
5.00 |
54:56 |
2:31 |
10:06 |
146 136-151 |
1474 |
168 160-170 |
2/1 |
5.25 |
59:23 |
4:27 |
17:48 |
134 103-152 |
2384 |
159 122-170 |
2/2 |
5.50 |
1:08:11 |
8:49 |
35:14 |
103 97-106 |
3629 |
110 102-124 |
2/2 |
5.75 |
1:13:21 |
5:10 |
20:38 |
96 92-101 |
1981 |
110 98-116 |
0/3 |
6.00 |
1:18:07 |
4:46 |
19:04 |
97 94-101 |
1849 |
114 108-122 |
2/2 |
6.20 |
1:22:03 |
3:56 |
19:18 |
93 89-96 |
1795 |
112 104-120 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:29 |
49.50% |
More |
800m |
4:30 |
9:04 |
52.35% |
More |
1km |
5:41 |
9:09 |
53.91% |
More |
Mile |
9:32 |
9:32 |
54.19% |
More |
5k |
31:29 |
10:08 |
57.35% |
More |
5 miles |
54:46 |
10:57 |
53.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:01 |
11:01 |
46.91 |
5km |
38:19 |
12:20 |
47.12 |
5M |
1:04:40 |
12:56 |
45.68 |
10km |
1:22:08 |
13:13 |
45.07 |
10M |
2:18:38 |
13:52 |
44.12 |
Half |
3:06:34 |
14:15 |
42.88 |
20M |
4:57:09 |
14:51 |
42.52 |
Mara |
6:39:56 |
15:16 |
41.94 |
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Better than driving a mile in the car
True