Tue 21st Nov 2017 at 5:00pm by alpenrose
Run > Recovery Run
- windy
- warm
-
Time
54:31
-
Miles
4.35
-
Min/mi
12:32
-
Pacing
83%
-
WAVA
48.65
-
Stride(cm)
79
-
Cals
497
-
Cadence
163
-
BPM
142
-
%MHR
83.2
-
B/mi
1783
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 12:50(12:50/m) 141/162bpm 115cal 4.68/5.28mph
2) 1m - 12:53(12:53/m) 143/150bpm 116cal 4.66/6.03mph
3) 1m - 12:49(12:49/m) 140/152bpm 113cal 4.68/6.05mph
4) 1m - 11:53(11:53/m) 148/157bpm 113cal 5.05/6.32mph
5) 0.35m - 4:06(11:50/m) 151/156bpm 40cal 5.07/6.07mph
12:50 12:53 12:49 11:53 4:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
12:01 |
167 164-174 |
3/1 |
0.25 |
3:37 |
2:06 |
16:51 |
143 118-166 |
12/0 |
0.38 |
5:15 |
1:39 |
13:09 |
159 118-172 |
1/7 |
0.50 |
6:43 |
1:27 |
11:40 |
169 166-172 |
0/3 |
0.63 |
8:10 |
1:27 |
11:39 |
170 168-172 |
2/1 |
0.75 |
9:46 |
1:36 |
12:50 |
165 134-172 |
2/0 |
0.88 |
11:14 |
1:28 |
11:46 |
169 168-170 |
1/1 |
1.00 |
12:49 |
1:34 |
12:35 |
160 118-174 |
3/2 |
1.13 |
14:50 |
2:01 |
16:11 |
150 118-174 |
14/0 |
1.25 |
16:49 |
1:59 |
15:51 |
143 118-172 |
8/0 |
1.38 |
18:25 |
1:36 |
12:49 |
169 168-174 |
2/2 |
1.50 |
19:49 |
1:23 |
11:07 |
172 170-178 |
1/3 |
1.63 |
21:15 |
1:26 |
11:28 |
165 114-174 |
2/3 |
1.75 |
22:48 |
1:33 |
12:24 |
159 114-174 |
1/1 |
1.88 |
24:18 |
1:30 |
12:01 |
171 168-174 |
2/2 |
2.00 |
25:42 |
1:25 |
11:16 |
165 114-174 |
1/4 |
2.13 |
27:19 |
1:36 |
12:52 |
169 164-172 |
2/1 |
2.25 |
28:50 |
1:31 |
12:11 |
164 122-174 |
2/2 |
2.38 |
30:53 |
2:03 |
16:28 |
141 114-176 |
1/2 |
2.50 |
32:22 |
1:29 |
11:49 |
173 170-176 |
2/2 |
2.63 |
33:43 |
1:21 |
10:45 |
171 168-172 |
1/2 |
2.75 |
35:06 |
1:23 |
11:06 |
170 168-174 |
0/4 |
2.88 |
37:08 |
2:02 |
16:18 |
140 118-174 |
2/2 |
3.00 |
38:31 |
1:23 |
11:00 |
177 174-182 |
1/3 |
3.13 |
39:43 |
1:13 |
9:40 |
177 176-178 |
0/5 |
3.25 |
41:07 |
1:24 |
11:08 |
168 140-176 |
0/10 |
3.38 |
42:26 |
1:20 |
10:36 |
173 170-176 |
0/3 |
3.50 |
44:02 |
1:36 |
12:47 |
170 164-172 |
2/2 |
3.63 |
46:01 |
1:59 |
15:53 |
156 118-182 |
2/2 |
3.75 |
47:23 |
1:22 |
10:52 |
171 170-174 |
2/1 |
3.88 |
48:48 |
1:25 |
11:22 |
169 166-172 |
3/2 |
4.00 |
50:23 |
1:35 |
12:41 |
162 122-172 |
1/3 |
4.13 |
51:51 |
1:28 |
11:46 |
173 170-176 |
3/2 |
4.25 |
53:23 |
1:31 |
12:10 |
171 166-174 |
1/3 |
4.35 |
54:31 |
1:08 |
11:47 |
169 166-174 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.5 |
170 |
4 |
46:35 |
11:46 |
Walk |
14.3 |
122 |
0.4 |
7:47 |
20:05 |
Still |
0.3 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:53 |
43.64% |
More |
800m |
5:12 |
10:28 |
47.60% |
More |
1km |
6:42 |
10:46 |
47.90% |
More |
Mile |
11:27 |
11:27 |
46.83% |
More |
5k |
37:48 |
12:10 |
49.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:12 |
10:12 |
52.54 |
5km |
37:08 |
11:57 |
50.42 |
5M |
1:03:54 |
12:47 |
47.98 |
10km |
1:21:53 |
13:11 |
46.95 |
10M |
2:20:53 |
14:05 |
45.15 |
Half |
3:11:43 |
14:38 |
43.42 |
20M |
5:10:38 |
15:32 |
42.39 |
Mara |
7:02:41 |
16:08 |
41.40 |
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