Mon 9th Jul 2018 at 7:00pm by snogard
Run > Easy
- Good
- warm
-
Time
57:55
-
Miles
3.89
-
Min/mi
14:53
-
Pacing
53%
-
WAVA
39.77
-
Stride(cm)
72
-
Cals
396
-
Cadence
149
-
BPM
130
-
%MHR
68.9
-
B/mi
1940
-
Asc(m)
42
-
Hillscore
10
-
Surface
Road
Notes & Comments
2 comments
Steps were the first uphill, and then the cricket club hill towards the end
Split Summary
===
1) 1m - 11:01(11:01/m) 129/140bpm 82cal 5.44/6.12mph
2) 1m - 17:58(17:58/m) 126/148bpm 112cal 3.34/5.91mph
3) 1m - 14:18(14:18/m) 137/149bpm 106cal 4.2/6.51mph
4) 0.89m - 14:38(16:21/m) 134/148bpm 96cal 3.67/5.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:24 |
105 79-130 |
1196 |
155 122-162 |
2/0 |
0.25 |
2:50 |
1:24 |
11:14 |
131 129-133 |
1472 |
157 156-160 |
0/1 |
0.38 |
4:16 |
1:26 |
11:32 |
132 131-134 |
1522 |
158 154-160 |
2/0 |
0.50 |
5:44 |
1:28 |
11:42 |
134 132-137 |
1567 |
157 154-158 |
1/2 |
0.63 |
7:05 |
1:22 |
10:53 |
138 136-140 |
1501 |
158 156-162 |
2/2 |
0.75 |
8:21 |
1:16 |
10:06 |
138 134-140 |
1394 |
161 158-166 |
0/11 |
0.88 |
9:35 |
1:13 |
9:46 |
125 121-134 |
1221 |
164 162-166 |
0/19 |
1.00 |
11:01 |
1:26 |
11:30 |
127 121-135 |
1461 |
159 156-166 |
13/1 |
1.13 |
16:20 |
5:19 |
42:35 |
125 90-147 |
5324 |
149 122-182 |
16/0 |
1.25 |
17:48 |
1:27 |
11:39 |
135 126-141 |
1572 |
157 156-160 |
3/3 |
1.38 |
20:00 |
2:13 |
17:42 |
122 108-142 |
2160 |
158 122-178 |
4/5 |
1.50 |
21:58 |
1:58 |
15:43 |
121 106-126 |
1901 |
156 112-168 |
0/24 |
1.63 |
23:56 |
1:58 |
15:40 |
118 103-131 |
1849 |
145 106-244 |
13/2 |
1.75 |
25:26 |
1:30 |
12:03 |
136 134-139 |
1638 |
155 120-162 |
0/18 |
1.88 |
27:30 |
2:04 |
16:31 |
130 111-144 |
2148 |
141 122-162 |
1/0 |
2.00 |
28:58 |
1:28 |
11:48 |
133 117-141 |
1569 |
160 154-164 |
1/0 |
2.13 |
30:37 |
1:38 |
13:08 |
137 128-143 |
1799 |
156 120-162 |
3/1 |
2.25 |
32:00 |
1:24 |
11:08 |
139 132-144 |
1549 |
161 156-164 |
0/2 |
2.38 |
33:23 |
1:22 |
10:58 |
143 142-145 |
1567 |
160 158-168 |
0/1 |
2.50 |
35:09 |
1:46 |
14:11 |
129 120-139 |
1829 |
155 112-160 |
2/0 |
2.63 |
37:53 |
2:44 |
21:51 |
130 122-138 |
2841 |
119 94-162 |
17/0 |
2.75 |
39:50 |
1:57 |
15:40 |
143 136-146 |
2240 |
142 122-162 |
8/2 |
2.88 |
41:32 |
1:42 |
13:35 |
137 133-142 |
1861 |
152 132-164 |
7/1 |
3.00 |
43:16 |
1:44 |
13:54 |
145 140-148 |
2014 |
149 122-164 |
5/3 |
3.13 |
45:42 |
2:25 |
19:22 |
127 119-139 |
2460 |
145 116-174 |
0/15 |
3.25 |
47:21 |
1:40 |
13:17 |
137 121-145 |
1819 |
154 122-160 |
3/8 |
3.38 |
50:04 |
2:42 |
21:39 |
136 116-148 |
2945 |
132 98-216 |
25/0 |
3.50 |
53:15 |
3:11 |
25:31 |
128 108-144 |
3266 |
138 106-160 |
1/1 |
3.63 |
54:49 |
1:34 |
12:30 |
140 135-144 |
1750 |
158 156-160 |
1/2 |
3.75 |
56:07 |
1:18 |
10:26 |
143 142-144 |
1492 |
159 158-162 |
1/2 |
3.88 |
57:34 |
1:27 |
11:36 |
142 137-144 |
1647 |
156 122-164 |
0/1 |
3.89 |
57:50 |
16 |
17:03 |
133 131-134 |
2268 |
103 102-104 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.4 |
159 |
3.5 |
45:55 |
13:05 |
Walk |
17.5 |
114 |
0.4 |
10:07 |
26:28 |
Still |
3.1 |
- |
- |
1:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:52 |
42.98% |
More |
800m |
5:14 |
10:31 |
45.78% |
More |
1km |
6:40 |
10:45 |
46.54% |
More |
Mile |
10:58 |
10:58 |
47.68% |
More |
5k |
45:06 |
14:31 |
40.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:00 |
13:00 |
40.23 |
5km |
45:14 |
14:34 |
40.40 |
5M |
1:16:20 |
15:16 |
39.18 |
10km |
1:36:57 |
15:36 |
38.66 |
10M |
2:43:38 |
16:22 |
37.86 |
Half |
3:40:13 |
16:49 |
36.81 |
20M |
5:50:45 |
17:32 |
36.52 |
Mara |
7:52:03 |
18:01 |
36.03 |
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Looks a pleasant route
Nice work