Fri 27th Apr 2018 at 7:00am by GlennR
Run > General
- Good
- drizzle
-
Time
36:24
-
Miles
3.00
-
Min/mi
12:08
-
Pacing
90%
-
WAVA
42.05
-
Stride(cm)
80
-
Cals
374
-
Cadence
167
-
BPM
124
-
%MHR
71.7
-
B/mi
1505
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Run-walk for the first 500m or so to warm up. Did some cadence work in the second mile while keeping it entirely aerobic.
Split Summary
===
1) 1m - 13:09(13:09/m) 116/130bpm 121cal 4.56/5.32mph
2) 1m - 11:14(11:14/m) 131/135bpm 126cal 5.34/5.61mph
3) 1m - 11:58(11:58/m) 131/134bpm 127cal 5.01/5.45mph
4) 0m - 3(10:51/m) 133/134bpm 5.53/5.05mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:00 |
2:00 |
15:56 |
100 91-110 |
1594 |
144 116-242 |
1/0 |
0.25 |
3:38 |
1:38 |
13:06 |
112 99-124 |
1467 |
153 120-170 |
1/1 |
0.38 |
5:25 |
1:47 |
14:20 |
113 103-124 |
1619 |
147 118-170 |
0/1 |
0.50 |
7:00 |
1:35 |
12:36 |
117 109-123 |
1475 |
167 164-172 |
0/0 |
0.63 |
8:33 |
1:33 |
12:27 |
124 121-126 |
1544 |
168 166-170 |
1/1 |
0.75 |
10:05 |
1:32 |
12:18 |
125 121-129 |
1538 |
169 166-170 |
1/1 |
0.88 |
11:36 |
1:31 |
12:05 |
126 123-130 |
1522 |
169 168-172 |
1/1 |
1.00 |
13:09 |
1:33 |
12:23 |
123 121-126 |
1524 |
169 166-172 |
0/0 |
1.13 |
14:38 |
1:29 |
11:49 |
125 123-128 |
1478 |
169 164-178 |
0/0 |
1.25 |
16:02 |
1:24 |
11:13 |
130 128-132 |
1457 |
177 172-180 |
1/1 |
1.38 |
17:24 |
1:23 |
11:02 |
132 130-134 |
1457 |
176 172-180 |
0/1 |
1.50 |
18:49 |
1:24 |
11:15 |
132 129-134 |
1486 |
175 172-180 |
1/1 |
1.63 |
20:13 |
1:25 |
11:17 |
130 128-132 |
1466 |
176 172-178 |
0/2 |
1.75 |
21:36 |
1:23 |
11:04 |
132 128-135 |
1460 |
176 174-182 |
0/0 |
1.88 |
23:00 |
1:23 |
11:08 |
133 131-134 |
1480 |
177 174-180 |
0/1 |
2.00 |
24:23 |
1:23 |
11:04 |
132 130-134 |
1460 |
175 172-178 |
0/1 |
2.13 |
25:53 |
1:30 |
11:58 |
132 130-134 |
1581 |
173 170-176 |
2/0 |
2.25 |
27:22 |
1:29 |
11:52 |
131 131-132 |
1555 |
171 170-172 |
1/1 |
2.38 |
28:51 |
1:29 |
11:55 |
131 129-132 |
1561 |
172 168-176 |
1/1 |
2.50 |
30:20 |
1:29 |
11:50 |
129 127-131 |
1527 |
171 168-174 |
1/1 |
2.63 |
31:46 |
1:27 |
11:34 |
131 127-133 |
1515 |
173 172-174 |
1/0 |
2.75 |
33:14 |
1:28 |
11:41 |
131 130-132 |
1531 |
172 170-174 |
0/0 |
2.88 |
34:47 |
1:33 |
12:27 |
131 129-133 |
1630 |
172 168-176 |
1/0 |
3.00 |
36:21 |
1:33 |
12:27 |
130 128-133 |
1620 |
171 166-174 |
1/0 |
3.00 |
36:24 |
3 |
12:01 |
134 133-134 |
1610 |
173 172-174 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
171 |
2.9 |
33:49 |
11:50 |
Walk |
7.1 |
121 |
0.1 |
2:35 |
17:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
11:00 |
32.25% |
More |
800m |
5:30 |
11:04 |
38.26% |
More |
1km |
6:55 |
11:08 |
39.64% |
More |
Mile |
11:12 |
11:12 |
41.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:46 |
10:46 |
43.26 |
5km |
37:50 |
12:11 |
41.95 |
5M |
1:04:09 |
12:50 |
40.44 |
10km |
1:21:38 |
13:08 |
39.75 |
10M |
2:18:23 |
13:50 |
38.83 |
Half |
3:06:43 |
14:15 |
37.83 |
20M |
4:58:33 |
14:56 |
37.49 |
Mara |
6:42:48 |
15:22 |
37.06 |
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Early running on a school day? My word.
Plenty of time now.