Tue 9th Jan 2018 at 7:00pm by denisef
Run > General
-
Time
1:04:04
-
Miles
5.01
-
Min/mi
12:47
-
Pacing
80%
-
WAVA
38.18
-
Stride(cm)
87
-
Cals
797
-
Cadence
145
-
BPM
161
-
%MHR
94
-
B/mi
2055
-
Asc(m)
42
-
Surface
Road
Notes & Comments
First WJ run of the year. Determined to do 5 in preparation for a Frostbite on Sunday. Stopped at the top of Sheldrick Walk to say goodbye to Jenny, hence the pace in mile 2!
Split Summary
===
1) 1m - 12:23(12:23/m) 150/163bpm 137cal 4.85/6.07mph
2) 1m - 14:15(14:15/m) 158/165bpm 168cal 4.21/5.22mph
3) 1m - 12:35(12:35/m) 164/173bpm 160cal 4.77/5.3mph
4) 1m - 12:20(12:20/m) 167/179bpm 162cal 4.86/5.36mph
5) 1m - 12:27(12:27/m) 173/179bpm 169cal 4.82/5.28mph
6) 0.01m - 4(11:44/m) 173/174bpm 1cal 5.11/5.16mph
12:23 14:15 12:35 12:20 12:27 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:53 |
2:53 |
11:34 |
139 101-163 |
1607 |
151 118-166 |
1/3 |
0.50 |
6:01 |
3:08 |
12:31 |
151 143-162 |
1890 |
148 144-152 |
2/1 |
0.75 |
9:10 |
3:08 |
12:33 |
154 147-159 |
1934 |
145 142-152 |
1/2 |
1.00 |
12:22 |
3:13 |
12:52 |
157 155-159 |
2019 |
144 142-146 |
3/0 |
1.25 |
15:43 |
3:20 |
13:21 |
157 155-160 |
2097 |
143 140-144 |
1/0 |
1.50 |
18:51 |
3:08 |
12:33 |
159 156-162 |
1995 |
143 142-144 |
2/1 |
1.75 |
22:11 |
3:20 |
13:19 |
162 159-164 |
2158 |
144 142-148 |
1/3 |
2.00 |
26:37 |
4:26 |
17:44 |
152 126-165 |
2694 |
145 116-152 |
3/2 |
2.25 |
29:39 |
3:03 |
12:11 |
163 159-165 |
1985 |
145 142-148 |
1/2 |
2.50 |
32:43 |
3:04 |
12:14 |
165 162-171 |
2019 |
147 144-150 |
1/4 |
2.75 |
35:58 |
3:15 |
13:00 |
163 159-167 |
2120 |
142 100-148 |
2/3 |
3.00 |
39:13 |
3:15 |
12:58 |
165 160-173 |
2140 |
142 110-150 |
3/1 |
3.25 |
42:26 |
3:13 |
12:54 |
162 151-168 |
2089 |
143 116-154 |
1/1 |
3.50 |
45:25 |
2:59 |
11:55 |
165 163-167 |
1966 |
146 142-150 |
2/3 |
3.75 |
48:29 |
3:04 |
12:17 |
170 167-173 |
2088 |
145 142-150 |
3/2 |
4.00 |
51:33 |
3:04 |
12:15 |
170 166-177 |
2084 |
144 142-148 |
4/1 |
4.25 |
54:47 |
3:14 |
12:55 |
173 169-177 |
2236 |
143 140-148 |
2/4 |
4.50 |
57:57 |
3:11 |
12:43 |
171 164-175 |
2174 |
141 108-144 |
2/3 |
4.75 |
1:00:56 |
2:58 |
11:54 |
173 167-179 |
2058 |
144 140-146 |
1/3 |
5.00 |
1:03:59 |
3:04 |
12:15 |
174 171-178 |
2131 |
145 140-150 |
3/2 |
5.01 |
1:04:06 |
7 +2
|
19:34 |
174 173-174 |
3405 |
145 144-146 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
30.4 |
149 |
1.6 |
19:30 |
12:08 |
Walk |
69.1 |
142 |
3.4 |
44:17 |
13:02 |
Still |
0.5 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:51 |
11:29 |
29.23% |
More |
800m |
5:58 |
12:01 |
32.75% |
More |
1km |
7:25 |
11:56 |
34.25% |
More |
Mile |
12:14 |
12:14 |
35.01% |
More |
5k |
38:41 |
12:27 |
38.70% |
More |
5 miles |
1:03:58 |
12:48 |
38.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:37 |
11:37 |
36.89 |
5km |
38:36 |
12:25 |
38.79 |
5M |
1:03:56 |
12:47 |
38.20 |
10km |
1:20:30 |
12:57 |
38.14 |
10M |
2:13:18 |
13:20 |
38.10 |
Half |
2:57:28 |
13:33 |
37.87 |
20M |
4:37:54 |
13:54 |
38.01 |
Mara |
6:10:00 |
14:07 |
37.72 |
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