Tue 19th Jun 2018 at 7:00am by alpenrose
Run > General
- warm
-
Time
50:01
-
Miles
3.63
-
Min/mi
13:47
-
Pacing
38%
-
WAVA
43.94
-
Stride(cm)
73
-
Cals
439
-
Cadence
160
-
BPM
138
-
%MHR
80.7
-
B/mi
1902
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Still hard work - blood donors and too many squats yesterday?
Split Summary
===
1) 0.62m - 8:44(13:59/m) 135/147bpm 75cal 4.29/5.47mph
2) 1m - 13:21(13:21/m) 138/150bpm 121cal 4.49/5.45mph
3) 1m - 13:09(13:09/m) 141/153bpm 121cal 4.56/5.66mph
4) 1m - 14:41(14:41/m) 140/156bpm 122cal 4.08/5.53mph
5) 0m - 5(20:58/m) 155/155bpm 2.86/5.09mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:28 |
1:28 |
11:47 |
115 90-139 |
1355 |
164 116-174 |
2/1 |
0.25 |
3:11 |
1:43 |
13:41 |
138 133-143 |
1888 |
157 114-170 |
4/0 |
0.38 |
4:53 |
1:42 |
13:32 |
142 138-146 |
1923 |
164 118-170 |
3/1 |
0.50 |
7:00 |
2:07 |
17:00 |
132 129-140 |
2243 |
152 118-244 |
9/3 |
0.63 |
8:44 |
1:44 |
13:50 |
138 133-144 |
1908 |
157 122-174 |
4/0 |
0.75 |
11:11 |
2:27 |
19:37 |
131 122-136 |
2569 |
139 112-174 |
7/1 |
0.88 |
12:39 |
1:28 |
11:43 |
133 125-140 |
1559 |
173 168-174 |
1/3 |
1.00 |
14:21 |
1:42 |
13:39 |
141 135-146 |
1925 |
157 118-174 |
2/0 |
1.13 |
16:07 |
1:46 |
14:09 |
134 132-138 |
1897 |
160 118-174 |
3/4 |
1.25 |
17:42 |
1:35 |
12:39 |
138 131-146 |
1746 |
168 124-174 |
2/1 |
1.38 |
19:12 |
1:30 |
12:00 |
149 147-150 |
1788 |
169 168-170 |
1/1 |
1.50 |
20:35 |
1:23 |
11:06 |
141 137-148 |
1564 |
171 168-174 |
0/11 |
1.63 |
22:07 |
1:31 |
12:10 |
144 138-148 |
1752 |
171 170-172 |
3/2 |
1.75 |
23:49 |
1:43 |
13:41 |
141 134-147 |
1928 |
158 124-174 |
0/2 |
1.88 |
25:27 |
1:38 |
13:03 |
130 122-140 |
1696 |
156 112-178 |
2/1 |
2.00 |
27:07 |
1:40 |
13:21 |
140 133-148 |
1870 |
148 122-178 |
2/2 |
2.13 |
28:35 |
1:28 |
11:42 |
143 135-148 |
1672 |
170 168-172 |
2/5 |
2.25 |
30:02 |
1:28 |
11:41 |
151 149-152 |
1764 |
170 168-172 |
1/2 |
2.38 |
31:49 |
1:47 |
14:15 |
137 126-152 |
1953 |
144 118-176 |
1/3 |
2.50 |
33:16 |
1:27 |
11:37 |
145 137-152 |
1684 |
170 168-172 |
2/2 |
2.63 |
35:11 |
1:55 |
15:17 |
139 122-152 |
2125 |
136 118-174 |
1/2 |
2.75 |
36:38 |
1:27 |
11:36 |
140 129-149 |
1625 |
173 170-174 |
1/1 |
2.88 |
38:12 |
1:34 |
12:33 |
149 149-150 |
1869 |
167 120-178 |
1/4 |
3.00 |
39:55 |
1:43 |
13:45 |
146 134-150 |
2006 |
153 118-174 |
0/2 |
3.13 |
46:23 |
6:27 +2:34
|
51:40 |
120 106-136 |
6200 |
154 116-178 |
1/1 |
3.25 |
47:56 |
1:34 |
12:29 |
148 139-152 |
1848 |
171 168-174 |
1/0 |
3.38 |
49:26 |
1:30 |
12:01 |
152 151-153 |
1826 |
170 168-172 |
1/1 |
3.50 |
50:59 |
1:33 |
12:23 |
148 146-151 |
1833 |
171 168-174 |
1/1 |
3.63 |
52:31 |
1:32 |
12:16 |
154 149-156 |
1888 |
169 166-172 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.4 |
171 |
3.1 |
38:27 |
13:13 |
Walk |
20.5 |
120 |
0.5 |
11:18 |
21:29 |
Still |
0.5 |
- |
- |
15 |
- |
Pause |
4.7 |
- |
- |
2:34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:50 |
11:24 |
37.83% |
More |
800m |
5:53 |
11:51 |
42.07% |
More |
1km |
7:37 |
12:15 |
42.15% |
More |
Mile |
12:19 |
12:19 |
43.53% |
More |
5k |
45:10 |
14:32 |
41.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:30 |
11:30 |
46.60 |
5km |
41:53 |
13:29 |
44.70 |
5M |
1:12:04 |
14:25 |
42.55 |
10km |
1:32:20 |
14:52 |
41.64 |
10M |
2:38:53 |
15:53 |
40.03 |
Half |
3:36:12 |
16:30 |
38.51 |
20M |
5:50:19 |
17:31 |
37.59 |
Mara |
7:56:41 |
18:12 |
36.71 |
Three Things You Saw Today
1 Julie Andrews, school kids.
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