Thu 25th Jan 2018 at 7:00pm by snogard
Run > Steady-State
- Good
-
Time
56:40
-
Miles
5.15
-
Min/mi
11:00
-
Pacing
86%
-
WAVA
53.76
-
Stride(cm)
90
-
Cals
527
-
Cadence
162
-
BPM
141
-
%MHR
74.8
-
B/mi
1556
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 10:57(10:57/m) 131/140bpm 96cal 5.48/5.87mph
2) 1m - 10:52(10:52/m) 141/151bpm 101cal 5.52/6.26mph
3) 1m - 11:13(11:13/m) 144/154bpm 106cal 5.35/6.1mph
4) 1m - 10:56(10:56/m) 146/152bpm 105cal 5.49/6.68mph
5) 1m - 11:09(11:09/m) 146/154bpm 104cal 5.38/6.3mph
6) 0.15m - 1:34(10:19/m) 149/150bpm 15cal 5.81/6.05mph
10:57 10:52 11:13 10:56 11:09 1:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:46 |
2:46 |
11:02 |
117 83-135 |
1291 |
159 108-164 |
2/1 |
0.50 |
5:37 |
2:52 |
11:26 |
133 129-138 |
1521 |
164 158-166 |
2/3 |
0.75 |
8:17 |
2:40 |
10:39 |
134 132-138 |
1427 |
163 160-166 |
3/1 |
1.00 |
10:57 |
2:40 |
10:39 |
138 136-140 |
1469 |
164 160-166 |
2/1 |
1.25 |
13:38 |
2:41 |
10:45 |
141 139-143 |
1515 |
165 162-166 |
3/2 |
1.50 |
16:35 |
2:57 |
11:48 |
140 130-147 |
1651 |
166 164-166 |
2/2 |
1.75 |
19:18 |
2:43 |
10:52 |
137 132-144 |
1489 |
164 122-166 |
0/3 |
2.00 |
21:49 |
2:31 |
10:04 |
147 143-151 |
1480 |
164 160-166 |
1/5 |
2.25 |
24:22 |
2:33 |
10:14 |
142 135-149 |
1453 |
165 160-168 |
1/10 |
2.50 |
27:11 |
2:49 |
11:14 |
151 148-154 |
1697 |
161 158-166 |
10/0 |
2.75 |
30:24 |
3:13 |
12:51 |
138 121-151 |
1774 |
148 114-166 |
5/1 |
3.00 |
33:02 |
2:38 |
10:32 |
146 140-148 |
1537 |
161 158-164 |
1/2 |
3.25 |
35:52 |
2:51 |
11:23 |
143 136-149 |
1628 |
159 104-166 |
2/1 |
3.50 |
38:30 |
2:37 |
10:29 |
149 142-151 |
1562 |
165 160-166 |
3/1 |
3.75 |
41:03 |
2:34 |
10:14 |
151 149-152 |
1545 |
166 162-168 |
1/1 |
4.00 |
43:57 |
2:54 |
11:38 |
142 133-149 |
1651 |
156 108-168 |
2/5 |
4.25 |
46:32 |
2:35 |
10:18 |
147 138-152 |
1515 |
165 162-168 |
0/4 |
4.50 |
49:35 |
3:03 |
12:13 |
143 130-154 |
1747 |
157 112-242 |
3/1 |
4.75 |
52:07 |
2:31 |
10:05 |
150 147-152 |
1514 |
165 156-168 |
2/1 |
5.00 |
55:06 |
3:00 |
11:58 |
144 138-151 |
1723 |
163 154-166 |
1/1 |
5.15 |
56:40 |
1:34 |
10:21 |
149 147-150 |
1543 |
166 164-166 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.8 |
164 |
5 |
54:18 |
10:45 |
Walk |
3.8 |
116 |
0.1 |
2:11 |
21:04 |
Still |
0.3 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:42 |
43.30% |
More |
800m |
5:01 |
10:05 |
47.04% |
More |
1km |
6:16 |
10:06 |
48.82% |
More |
Mile |
10:27 |
10:27 |
49.46% |
More |
5k |
33:51 |
10:54 |
53.34% |
More |
5 miles |
55:00 |
11:00 |
53.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:20 |
9:20 |
55.37 |
5km |
32:30 |
10:28 |
55.56 |
5M |
54:51 |
10:58 |
53.85 |
10km |
1:09:40 |
11:13 |
53.14 |
10M |
1:57:35 |
11:46 |
52.02 |
Half |
2:38:15 |
12:05 |
50.56 |
20M |
4:12:03 |
12:36 |
50.13 |
Mara |
5:39:13 |
12:57 |
49.45 |
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Got to love a smiley run
Nice and steady
I’d love to have miles at 6 mph well done