Wed 14th Feb 2018 at 8:00am by Serendippily
Run > Steady-State
-
Time
1:02:48
-
Miles
4.71
-
Min/mi
13:20
-
Pacing
90%
-
WAVA
39.41
-
Stride(cm)
74
-
Cals
661
-
Cadence
163
-
BPM
172
-
%MHR
101.1
-
B/mi
2291
-
Asc(m)
42
-
Hillscore
10
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 4.71m - 1:02:48(13:20/m) 173/197bpm 661cal 4.5/5.36mph
Run into mrS work to collect car and c9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:08 |
3:08 |
12:31 |
139 90-164 |
1740 |
162 156-172 |
1/4 |
0.50 |
6:14 |
3:07 |
12:27 |
155 152-159 |
1930 |
164 162-170 |
3/1 |
0.75 |
9:49 |
3:35 |
14:19 |
156 154-160 |
2235 |
161 156-164 |
14/0 |
1.00 |
13:05 |
3:16 |
13:04 |
158 154-163 |
2064 |
163 158-168 |
5/12 |
1.25 |
16:42 |
3:37 |
14:26 |
158 152-162 |
2281 |
156 152-162 |
18/9 |
1.50 |
20:17 |
3:35 |
14:19 |
164 158-184 |
2348 |
161 158-168 |
11/3 |
1.75 |
23:20 |
3:04 |
12:15 |
174 170-183 |
2131 |
165 160-168 |
9/6 |
2.00 |
26:27 |
3:07 |
12:29 |
175 168-181 |
2184 |
164 156-168 |
6/4 |
2.25 |
30:07 |
3:39 |
14:37 |
179 163-196 |
2617 |
161 122-168 |
1/21 |
2.50 |
33:29 |
3:22 |
13:27 |
182 178-184 |
2448 |
162 154-168 |
13/2 |
2.75 |
37:03 |
3:35 |
14:19 |
182 176-185 |
2607 |
161 154-166 |
17/1 |
3.00 |
40:54 |
3:51 |
15:24 |
182 180-186 |
2804 |
160 154-168 |
19/3 |
3.25 |
44:22 |
3:28 |
13:50 |
182 178-186 |
2519 |
160 154-164 |
7/4 |
3.50 |
47:37 |
3:15 |
12:59 |
181 174-185 |
2351 |
163 158-174 |
11/8 |
3.75 |
51:11 |
3:34 |
14:17 |
182 174-188 |
2601 |
168 160-172 |
3/19 |
4.00 |
54:08 |
2:57 |
11:47 |
183 176-190 |
2157 |
170 166-172 |
0/27 |
4.25 |
57:14 |
3:06 |
12:24 |
184 179-190 |
2281 |
166 162-172 |
6/11 |
4.50 |
1:00:15 |
3:02 |
12:06 |
185 183-189 |
2239 |
166 162-170 |
3/4 |
4.70 |
1:02:42 |
2:27 |
12:03 |
186 184-189 |
2241 |
166 162-170 |
9/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
163 |
4.7 |
1:02:22 |
13:18 |
Walk |
0.5 |
136 |
0 |
20 |
24:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:53 |
11:35 |
33.00% |
More |
800m |
5:57 |
11:59 |
34.94% |
More |
1km |
7:31 |
12:06 |
36.07% |
More |
Mile |
12:11 |
12:11 |
37.88% |
More |
5k |
41:12 |
13:16 |
39.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:09 |
12:09 |
38.01 |
5km |
40:24 |
13:00 |
39.94 |
5M |
1:06:54 |
13:23 |
39.35 |
10km |
1:24:14 |
13:33 |
39.12 |
10M |
2:19:30 |
13:57 |
38.89 |
Half |
3:05:43 |
14:11 |
38.13 |
20M |
4:50:50 |
14:33 |
38.27 |
Mara |
6:27:13 |
14:47 |
38.05 |
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