Sun 5th Aug 2018 at 8:00pm by Tia
Run > Recovery Run
-
Time
45:12
-
Miles
4.03
-
Min/mi
11:13
-
Pacing
84%
-
WAVA
44.59
-
Stride(cm)
75
-
Cals
311
-
Cadence
191
-
BPM
140
-
%MHR
81.9
-
B/mi
1570
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
CBA but needs must
Major stomach cramps
Split Summary
===
1) 1m - 11:09(11:09/m) 141/150bpm 78cal 5.38/6.05mph
2) 1m - 11:11(11:11/m) 142/155bpm 77cal 5.36/6.24mph
3) 1m - 11:14(11:14/m) 143/151bpm 78cal 5.34/5.61mph
4) 1m - 11:16(11:16/m) 142/149bpm 76cal 5.32/5.55mph
5) 0.03m - 21(11:56/m) 144/146bpm 2cal 5.03/5.16mph
11:09 11:11 11:14 11:16 21
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 |
11:22 |
112 55-141 |
1273 |
191 188-196 |
2/2 |
0.25 |
2:48 |
1:23 |
11:05 |
141 140-143 |
1563 |
196 194-198 |
2/2 |
0.38 |
4:12 |
1:23 |
11:06 |
143 139-146 |
1587 |
197 194-202 |
1/1 |
0.50 |
5:31 |
1:19 |
10:35 |
146 143-148 |
1544 |
194 190-198 |
1/2 |
0.63 |
6:55 |
1:24 |
11:12 |
144 141-147 |
1613 |
194 192-200 |
2/2 |
0.75 |
8:23 |
1:29 |
11:48 |
147 145-149 |
1736 |
194 192-196 |
4/0 |
0.88 |
9:45 |
1:22 |
10:55 |
146 144-148 |
1594 |
194 192-196 |
4/6 |
1.00 |
11:09 |
1:23 |
11:07 |
145 143-148 |
1612 |
194 192-196 |
2/1 |
1.13 |
13:23 |
2:14 +58
|
17:52 |
136 120-152 |
2430 |
184 118-194 |
4/0 |
1.25 |
14:53 |
1:31 |
12:06 |
150 146-154 |
1814 |
188 186-190 |
5/0 |
1.38 |
16:18 |
1:25 |
11:18 |
149 147-152 |
1684 |
189 186-192 |
5/1 |
1.50 |
17:44 |
1:26 |
11:29 |
150 146-154 |
1721 |
193 190-194 |
2/1 |
1.63 |
19:08 |
1:23 |
11:06 |
141 136-146 |
1564 |
192 190-196 |
0/5 |
1.75 |
20:33 |
1:25 |
11:24 |
135 133-138 |
1539 |
190 188-192 |
0/5 |
1.88 |
22:18 |
1:45 +24
|
13:57 |
130 121-138 |
1813 |
173 118-198 |
2/4 |
2.00 |
23:43 |
1:25 |
11:21 |
137 131-141 |
1555 |
192 188-196 |
1/3 |
2.13 |
25:08 |
1:25 |
11:22 |
143 141-145 |
1626 |
192 188-194 |
2/0 |
2.25 |
26:32 |
1:24 |
11:10 |
143 141-144 |
1596 |
192 190-194 |
1/2 |
2.38 |
27:56 |
1:24 |
11:11 |
143 139-145 |
1599 |
192 188-194 |
2/3 |
2.50 |
29:21 |
1:25 |
11:21 |
141 138-144 |
1601 |
191 188-194 |
0/0 |
2.63 |
30:45 |
1:24 |
11:11 |
141 140-143 |
1577 |
192 190-194 |
1/2 |
2.75 |
32:07 |
1:22 |
10:55 |
143 140-146 |
1561 |
192 188-194 |
3/1 |
2.88 |
33:34 |
1:27 |
11:36 |
143 141-146 |
1658 |
192 190-194 |
1/2 |
3.00 |
34:58 |
1:24 |
11:15 |
146 142-150 |
1643 |
192 190-194 |
3/2 |
3.13 |
36:23 |
1:25 |
11:24 |
140 137-142 |
1595 |
192 190-194 |
2/2 |
3.25 |
37:45 |
1:22 |
10:54 |
144 142-149 |
1569 |
194 192-196 |
2/0 |
3.38 |
39:11 |
1:26 |
11:25 |
143 140-149 |
1633 |
192 188-196 |
1/7 |
3.50 |
40:35 |
1:24 |
11:15 |
141 139-144 |
1586 |
193 192-196 |
2/2 |
3.63 |
41:59 |
1:24 |
11:08 |
145 144-148 |
1614 |
195 192-198 |
2/1 |
3.75 |
43:21 |
1:22 |
10:59 |
143 141-146 |
1571 |
194 192-196 |
1/1 |
3.88 |
44:47 |
1:26 |
11:29 |
141 138-143 |
1619 |
193 190-198 |
2/2 |
4.00 |
46:14 |
1:26 |
11:32 |
143 141-145 |
1649 |
194 190-198 |
3/1 |
4.03 |
46:33 |
19 |
12:02 |
145 145-145 |
1746 |
190 188-192 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
192 |
4 |
45:03 |
11:19 |
Walk |
2.3 |
118 |
0 |
1:06 |
1:59:19 |
Pause |
0.9 |
- |
- |
24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:34 |
34.39% |
More |
800m |
5:27 |
10:58 |
36.58% |
More |
1km |
6:51 |
11:02 |
37.85% |
More |
Mile |
11:08 |
11:08 |
39.68% |
More |
5k |
36:04 |
11:37 |
42.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:28 |
9:28 |
46.65 |
5km |
33:46 |
10:52 |
45.69 |
5M |
57:34 |
11:31 |
43.73 |
10km |
1:13:27 |
11:49 |
42.91 |
10M |
2:05:14 |
12:31 |
41.36 |
Half |
2:49:31 |
12:56 |
39.85 |
20M |
4:32:27 |
13:37 |
38.90 |
Mara |
6:08:48 |
14:05 |
37.99 |
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