Thu 5th Jul 2018 at 7:00pm by snogard
Run > Run-Walk
- Good
- warm
-
Time
59:41
-
Miles
4.44
-
Min/mi
13:27
-
Pacing
67%
-
WAVA
44.31
-
Stride(cm)
79
-
Cals
463
-
Cadence
152
-
BPM
138
-
%MHR
73.2
-
B/mi
1860
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
3 comments
too much walking involved to call it an easy run
Split Summary
===
1) 1m - 11:59(11:59/m) 129/148bpm 88cal 5.01/9.87mph
2) 1m - 13:14(13:14/m) 142/151bpm 112cal 4.53/6.41mph
3) 1m - 16:00(16:00/m) 139/156bpm 120cal 3.75/6.12mph
4) 1m - 13:08(13:08/m) 143/153bpm 103cal 4.57/6.26mph
5) 0.44m - 5:21(12:15/m) 143/154bpm 40cal 4.89/6.28mph
11:59 13:14 16:00 13:08 5:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:17 |
2:17 +44
|
18:17 |
103 82-124 |
1883 |
151 120-164 |
2/0 |
0.25 |
3:36 |
1:19 |
10:31 |
123 106-136 |
1294 |
159 156-162 |
3/1 |
0.38 |
5:01 |
1:25 |
11:23 |
139 136-142 |
1583 |
158 154-160 |
1/9 |
0.50 |
6:20 |
1:18 |
10:25 |
137 132-138 |
1428 |
165 160-170 |
1/7 |
0.63 |
8:28 |
2:08 |
17:04 |
123 100-132 |
2100 |
167 160-228 |
0/23 |
0.75 |
9:48 |
1:20 |
10:41 |
132 113-145 |
1411 |
162 160-164 |
1/0 |
0.88 |
11:04 |
1:16 |
10:09 |
145 144-148 |
1472 |
165 160-180 |
3/0 |
1.00 |
12:42 |
1:38 |
13:08 |
143 138-147 |
1877 |
158 122-164 |
0/2 |
1.13 |
14:02 |
1:20 |
10:38 |
144 143-147 |
1532 |
162 158-164 |
0/2 |
1.25 |
15:22 |
1:20 |
10:41 |
145 141-148 |
1549 |
161 160-162 |
2/0 |
1.38 |
17:54 |
2:32 |
20:15 |
138 128-150 |
2795 |
131 106-164 |
12/0 |
1.50 |
19:16 |
1:21 |
10:51 |
146 141-151 |
1585 |
162 160-164 |
7/1 |
1.63 |
20:44 |
1:29 |
11:48 |
146 141-151 |
1723 |
162 142-174 |
5/2 |
1.75 |
22:30 |
1:46 |
14:05 |
143 137-146 |
2013 |
153 102-178 |
0/12 |
1.88 |
24:20 |
1:50 |
14:38 |
136 130-143 |
1991 |
145 122-162 |
13/1 |
2.00 |
25:57 |
1:37 |
12:56 |
144 138-149 |
1863 |
146 116-160 |
2/3 |
2.13 |
27:12 |
1:15 |
10:03 |
143 138-149 |
1437 |
161 160-162 |
4/4 |
2.25 |
30:35 |
3:23 |
27:02 |
129 111-151 |
3488 |
138 108-178 |
11/0 |
2.38 |
32:02 |
1:27 |
11:40 |
143 129-153 |
1667 |
157 122-168 |
1/5 |
2.50 |
33:33 |
1:31 |
12:08 |
149 145-155 |
1808 |
163 158-168 |
1/1 |
2.63 |
35:04 |
1:31 |
12:05 |
151 146-156 |
1824 |
151 122-166 |
2/0 |
2.75 |
37:05 |
2:02 |
16:13 |
145 139-149 |
2351 |
140 108-168 |
0/3 |
2.88 |
39:20 |
2:14 |
17:55 |
139 133-150 |
2490 |
136 114-158 |
9/0 |
3.00 |
41:56 |
2:36 |
20:51 |
129 115-150 |
2690 |
121 114-128 |
3/0 |
3.13 |
43:28 |
1:32 |
12:16 |
133 118-148 |
1631 |
164 162-168 |
1/1 |
3.25 |
44:52 |
1:24 |
11:09 |
150 145-152 |
1673 |
164 162-166 |
1/3 |
3.38 |
46:04 |
1:12 |
9:39 |
147 144-151 |
1418 |
164 160-166 |
1/2 |
3.50 |
47:40 |
1:36 |
12:47 |
146 141-150 |
1865 |
153 122-166 |
3/0 |
3.63 |
49:18 |
1:38 |
13:01 |
149 143-153 |
1940 |
147 122-166 |
6/3 |
3.75 |
50:56 |
1:38 |
13:08 |
134 125-140 |
1759 |
142 110-162 |
2/3 |
3.88 |
52:23 |
1:27 |
11:32 |
148 143-150 |
1708 |
163 156-170 |
6/7 |
4.00 |
55:04 |
2:41 |
21:32 |
142 118-153 |
3057 |
136 94-162 |
0/1 |
4.13 |
56:26 |
1:22 |
10:53 |
137 121-151 |
1491 |
163 160-166 |
0/2 |
4.25 |
57:55 |
1:30 |
11:57 |
148 140-154 |
1769 |
150 122-166 |
2/2 |
4.38 |
59:26 |
1:31 |
12:04 |
149 145-153 |
1799 |
156 112-162 |
1/1 |
4.44 |
1:00:25 |
59 |
16:08 |
136 133-142 |
2194 |
137 110-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.3 |
161 |
3.8 |
44:55 |
11:57 |
Walk |
24.2 |
118 |
0.7 |
14:37 |
21:32 |
Still |
1.5 |
- |
- |
54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:15 |
41.36% |
More |
800m |
5:28 |
11:00 |
43.81% |
More |
1km |
6:50 |
11:00 |
45.44% |
More |
Mile |
11:38 |
11:38 |
44.96% |
More |
5k |
42:10 |
13:34 |
43.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:35 |
11:35 |
45.15 |
5km |
40:18 |
12:58 |
45.34 |
5M |
1:08:01 |
13:36 |
43.97 |
10km |
1:26:23 |
13:54 |
43.39 |
10M |
2:25:47 |
14:35 |
42.50 |
Half |
3:16:13 |
14:59 |
41.31 |
20M |
5:12:31 |
15:38 |
40.98 |
Mara |
7:00:36 |
16:03 |
40.44 |
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Warm out there again!
Easy is as easy does
hot-n-dusty, but more miles ✅:-)