Sun 15th Apr 2018 at 12:00pm by beef
Run > Warm Down
-
Time
24:29
-
Miles
2.36
-
Min/mi
10:22
-
Pacing
70%
-
WAVA
46.20
-
Stride(cm)
97
-
Cals
315
-
Cadence
160
-
BPM
139
-
%MHR
86.8
-
B/mi
1440
-
Asc(m)
42
-
Surface
Road
Notes & Comments
warm down
===
1) 2.36m - 24:29(10:23/m) 141/167bpm 315cal 5.78/7.01mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:20 |
1:20 |
10:39 |
101 78-118 |
1076 |
163 160-164 |
0.25 |
2:36 |
1:16 |
10:08 |
118 111-122 |
1195 |
162 160-164 |
0.38 |
4:41 |
2:05 |
16:38 |
120 105-127 |
1995 |
140 94-164 |
0.50 |
6:15 |
1:34 |
12:32 |
130 112-136 |
1629 |
156 126-164 |
0.63 |
7:26 |
1:11 |
9:31 |
134 134-134 |
1276 |
163 158-164 |
0.75 |
8:39 |
1:13 |
9:46 |
134 132-135 |
1310 |
164 162-164 |
0.88 |
9:57 |
1:18 |
10:24 |
135 134-136 |
1403 |
163 162-164 |
1.00 |
11:08 |
1:11 |
9:25 |
138 136-139 |
1299 |
164 162-164 |
1.13 |
12:20 |
1:12 |
9:35 |
140 139-141 |
1341 |
164 162-164 |
1.25 |
13:33 |
1:13 |
9:47 |
142 141-143 |
1390 |
164 162-164 |
1.38 |
14:41 |
1:08 |
9:07 |
144 143-145 |
1313 |
163 162-164 |
1.50 |
15:52 |
1:10 |
9:23 |
152 145-157 |
1426 |
164 164-164 |
1.63 |
17:04 |
1:12 |
9:34 |
156 155-156 |
1492 |
164 162-164 |
1.75 |
18:34 |
1:31 +21
|
12:05 |
151 142-155 |
1824 |
164 158-168 |
1.88 |
19:48 |
1:13 |
9:47 |
159 155-163 |
1555 |
163 160-164 |
2.00 |
21:03 |
1:16 |
10:04 |
162 161-165 |
1632 |
161 160-162 |
2.13 |
22:22 |
1:19 |
10:31 |
165 164-166 |
1736 |
161 160-164 |
2.25 |
24:34 |
2:12 +58
|
17:35 |
160 130-166 |
2812 |
162 156-164 |
2.36 |
25:47 |
1:13 |
11:21 |
151 135-157 |
1715 |
158 154-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.7 |
161 |
2.4 |
24:04 |
10:48 |
Walk |
1.5 |
102 |
0 |
24 |
1:13:04 |
Pause |
4.9 |
- |
- |
1:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
37.15% |
More |
800m |
4:42 |
9:27 |
42.70% |
More |
1km |
5:52 |
9:27 |
44.50% |
More |
Mile |
9:34 |
9:34 |
46.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
44.99 |
5km |
32:46 |
10:33 |
46.05 |
5M |
54:16 |
10:51 |
45.34 |
10km |
1:08:19 |
11:00 |
45.01 |
10M |
1:53:08 |
11:19 |
44.96 |
Half |
2:30:37 |
11:30 |
44.36 |
20M |
3:55:52 |
11:48 |
44.88 |
Mara |
5:14:02 |
11:59 |
44.95 |
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