Wed 13th Jun 2018 at 7:00pm by ascoey
Run > Coaching
-
Time
30:18
-
Miles
2.53
-
Min/mi
11:59
-
Pacing
77.3%
-
WAVA
37.38
-
Stride(cm)
95
-
Cals
396
-
Cadence
142
-
BPM
127
-
%MHR
75
-
B/mi
1519
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.31m - 5:07(16:22/m) 89/96bpm 35cal 3.67/3.82mph
2) 0.27m - 3:00(11:05/m) 142/162bpm 50cal 5.41/6.74mph
3) 0.1m - 1:30(15:12/m) 122/149bpm 21cal 3.95/5.47mph
4) 0.49m - 5:07(10:23/m) 141/153bpm 88cal 5.78/6.1mph
5) 0.16m - 2:24(14:48/m) 116/140bpm 26cal 4.05/6.12mph
6) 0.31m - 2:59(9:32/m) 130/140bpm 43cal 6.3/6.64mph
7) 0.1m - 1:34(14:57/m) 122/140bpm 19cal 4.01/6.37mph
8) 0.55m - 5:01(9:09/m) 142/160bpm 83cal 6.55/8.01mph
9) 0.22m - 3:32(15:54/m) 116/145bpm 31cal 3.78/6.35mph
10) 0m - 3(11:54/m) 105/106bpm 5.04/3.65mph
5:07 3:00 1:30 5:07 2:24 2:59 1:34 5:01 3:32 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:06 |
2:06 |
16:48 |
88 79-95 |
1478 |
106 96-120 |
0/2 |
0.25 |
4:07 |
2:01 |
16:05 |
90 85-94 |
1447 |
107 102-110 |
0/3 |
0.38 |
5:43 |
1:36 |
12:51 |
106 87-132 |
1361 |
138 104-166 |
0/1 |
0.50 |
7:07 |
1:24 |
11:16 |
149 129-161 |
1678 |
158 154-166 |
2/0 |
0.63 |
8:45 |
1:37 |
12:58 |
141 114-161 |
1828 |
141 108-156 |
3/0 |
0.75 |
10:23 |
1:38 |
13:07 |
130 109-153 |
1706 |
138 108-164 |
6/0 |
0.88 |
11:46 |
1:23 |
11:03 |
142 135-146 |
1569 |
156 154-160 |
4/1 |
1.00 |
13:01 |
1:15 |
9:57 |
141 138-145 |
1403 |
160 158-166 |
1/1 |
1.13 |
14:14 |
1:14 |
9:49 |
138 136-140 |
1355 |
159 156-160 |
1/1 |
1.25 |
15:50 |
1:36 |
12:49 |
128 118-143 |
1640 |
138 106-162 |
0/4 |
1.38 |
17:28 |
1:38 |
13:03 |
109 104-117 |
1423 |
132 106-162 |
0/3 |
1.50 |
18:40 |
1:12 |
9:35 |
131 119-139 |
1255 |
159 156-162 |
1/2 |
1.63 |
19:51 |
1:11 |
9:30 |
138 136-140 |
1312 |
162 160-170 |
0/4 |
1.75 |
21:35 |
1:44 |
13:52 |
123 107-140 |
1705 |
122 108-162 |
0/2 |
1.88 |
22:49 |
1:14 |
9:48 |
125 107-139 |
1226 |
156 106-162 |
1/1 |
2.00 |
23:59 |
1:10 |
9:19 |
142 135-148 |
1322 |
160 154-166 |
2/0 |
2.13 |
25:00 |
1:02 |
8:14 |
150 144-155 |
1236 |
166 164-172 |
0/2 |
2.25 |
26:09 |
1:09 |
9:09 |
154 145-160 |
1410 |
164 162-172 |
1/1 |
2.38 |
27:46 |
1:37 |
12:57 |
126 93-148 |
1631 |
134 104-164 |
5/0 |
2.50 |
29:45 |
1:59 |
15:52 |
117 109-129 |
1857 |
109 104-114 |
2/3 |
2.53 |
30:14 |
29 |
17:26 |
108 106-110 |
1882 |
111 106-120 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
56.5 |
159 |
1.7 |
17:05 |
10:04 |
Walk |
43.5 |
109 |
0.8 |
13:09 |
15:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
37.68% |
More |
800m |
4:30 |
9:03 |
41.27% |
More |
1km |
6:07 |
9:51 |
39.58% |
More |
Mile |
10:03 |
10:03 |
41.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:59 |
10:59 |
37.61 |
5km |
37:56 |
12:13 |
37.04 |
5M |
1:03:50 |
12:46 |
35.78 |
10km |
1:20:58 |
13:02 |
35.21 |
10M |
2:16:14 |
13:37 |
34.56 |
Half |
3:03:03 |
13:58 |
33.75 |
20M |
4:50:47 |
14:32 |
33.67 |
Mara |
6:30:42 |
14:55 |
33.42 |
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