Mon 23rd Jul 2018 at 11:00am by planiggy
Run > Recovery Run
-
Time
30:59
-
Miles
4.24
-
Min/mi
7:18
-
Pacing
24%
-
WAVA
57.57
-
Stride(cm)
122
-
Cals
368
-
Cadence
180
-
BPM
144
-
%MHR
84
-
B/mi
1050
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:48(7:48/m) 133/147bpm 83cal 7.7/8.64mph
2) 1m - 7:10(7:10/m) 148/153bpm 89cal 8.38/9.83mph
3) 1m - 7:10(7:10/m) 150/156bpm 91cal 8.36/9.83mph
4) 1m - 7:06(7:06/m) 148/157bpm 85cal 8.44/8.91mph
5) 0.24m - 1:44(7:13/m) 147/152bpm 20cal 8.3/8.22mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:26 |
117 85-137 |
987 |
173 170-176 |
2/3 |
0.25 |
2:17 |
1:14 +6
|
9:51 |
139 136-143 |
1368 |
176 168-178 |
2/3 |
0.38 |
3:18 |
1:01 |
8:05 |
136 132-144 |
1100 |
179 178-180 |
1/3 |
0.50 |
4:30 |
1:12 +16
|
9:38 |
140 132-143 |
1348 |
181 178-184 |
3/4 |
0.63 |
5:24 |
54 |
7:10 |
134 124-140 |
961 |
180 180-182 |
4/1 |
0.75 |
6:17 |
53 |
7:03 |
128 125-132 |
902 |
181 178-184 |
3/0 |
0.88 |
7:12 |
56 |
7:26 |
133 129-142 |
989 |
181 180-182 |
4/1 |
1.00 |
11:06 |
3:54 +3:15
|
31:12 |
133 109-147 |
4150 |
179 176-182 |
3/1 |
1.13 |
12:15 |
1:09 |
9:11 |
145 140-149 |
1332 |
178 176-180 |
2/1 |
1.25 |
13:09 |
54 |
7:12 |
146 143-149 |
1050 |
181 180-184 |
2/5 |
1.38 |
14:06 |
57 |
7:37 |
149 144-151 |
1136 |
182 178-184 |
2/1 |
1.50 |
14:55 |
49 |
6:29 |
147 142-151 |
953 |
181 176-184 |
2/4 |
1.63 |
15:48 |
53 |
7:04 |
147 144-152 |
1039 |
182 180-186 |
2/4 |
1.75 |
16:43 |
55 |
7:18 |
149 146-153 |
1089 |
182 178-184 |
3/2 |
1.88 |
17:48 |
1:05 +14
|
8:41 |
149 143-152 |
1295 |
181 178-184 |
3/3 |
2.00 |
18:46 |
58 |
7:44 |
148 144-150 |
1146 |
182 180-184 |
2/1 |
2.13 |
19:42 |
56 |
7:25 |
148 144-152 |
1097 |
182 180-184 |
1/3 |
2.25 |
20:29 |
47 |
6:18 |
150 145-154 |
944 |
182 178-184 |
1/2 |
2.38 |
21:22 |
53 |
7:05 |
151 148-152 |
1070 |
182 180-184 |
2/1 |
2.50 |
22:20 |
58 |
7:48 |
149 147-151 |
1162 |
182 180-184 |
4/0 |
2.63 |
23:17 |
56 |
7:31 |
152 149-156 |
1142 |
182 178-184 |
2/2 |
2.75 |
24:12 |
56 |
7:25 |
151 148-153 |
1121 |
181 180-184 |
5/0 |
2.88 |
25:03 |
51 |
6:47 |
150 148-152 |
1018 |
182 180-184 |
5/1 |
3.00 |
25:56 |
53 |
7:05 |
152 150-155 |
1077 |
180 178-182 |
0/6 |
3.13 |
26:49 |
52 |
6:59 |
154 152-157 |
1075 |
180 178-182 |
0/8 |
3.25 |
27:42 |
53 |
7:04 |
148 139-155 |
1047 |
178 176-182 |
1/1 |
3.38 |
28:37 |
55 |
7:22 |
143 141-148 |
1053 |
180 178-182 |
3/3 |
3.50 |
29:28 |
51 |
6:46 |
146 143-147 |
989 |
180 178-182 |
2/2 |
3.63 |
30:21 |
53 |
7:04 |
148 143-152 |
1046 |
181 180-182 |
1/2 |
3.75 |
31:15 |
55 |
7:17 |
149 145-155 |
1085 |
181 180-184 |
1/2 |
3.88 |
32:08 |
53 |
7:02 |
149 145-152 |
1049 |
181 180-182 |
2/1 |
4.00 |
33:03 |
55 |
7:16 |
149 147-151 |
1083 |
182 180-184 |
2/2 |
4.13 |
33:57 |
54 |
7:13 |
149 147-152 |
1075 |
181 176-182 |
2/2 |
4.24 |
34:47 |
50 |
7:19 |
144 139-148 |
1054 |
181 178-184 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.0 |
180 |
4.2 |
30:56 |
8:12 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
10.0 |
- |
- |
3:51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:37 |
44.43% |
More |
800m |
3:25 |
6:52 |
49.31% |
More |
1km |
4:18 |
6:55 |
51.34% |
More |
Mile |
7:00 |
7:00 |
54.53% |
More |
5k |
22:21 |
7:12 |
57.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
56.92 |
5km |
22:17 |
7:10 |
58.03 |
5M |
36:54 |
7:23 |
57.32 |
10km |
46:28 |
7:29 |
57.00 |
10M |
1:16:56 |
7:42 |
56.97 |
Half |
1:42:26 |
7:49 |
56.23 |
20M |
2:40:24 |
8:01 |
56.90 |
Mara |
3:33:34 |
8:09 |
56.99 |
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