Fri 31st Aug 2018 at 2:00pm by Kingsholm
Run > Run-Walk
- warm
-
Time
1:40:51
-
Miles
9.01
-
Min/mi
11:12
-
Pacing
67%
-
WAVA
43.63
-
Stride(cm)
97
-
Cals
932
-
Cadence
148
-
BPM
138
-
%MHR
68.1
-
B/mi
1547
-
Asc(m)
123
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:06(11:06/m) 125/137bpm 99cal 5.41/6.07mph
2) 1m - 11:01(11:01/m) 132/141bpm 103cal 5.44/5.89mph
3) 1m - 11:41(11:41/m) 136/148bpm 110cal 5.14/6.1mph
4) 1m - 13:43(13:43/m) 136/152bpm 123cal 4.38/6.24mph
5) 1m - 10:44(10:44/m) 138/154bpm 96cal 5.59/6.18mph
6) 1m - 9:57(9:57/m) 148/154bpm 104cal 6.03/6.37mph
7) 1m - 12:29(12:29/m) 129/153bpm 78cal 4.8/6.47mph
8) 1m - 9:47(9:47/m) 152/159bpm 106cal 6.13/6.59mph
9) 1m - 10:11(10:11/m) 153/162bpm 111cal 5.89/6.76mph
10) 0.01m - 12(13:07/m) 153/154bpm 2cal 4.58/4.97mph
Slow start, knee was ok
11:06 11:01 11:41 13:43 10:44 9:57 12:29 9:47 10:11 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:58 |
2:58 |
11:51 |
104 57-122 |
1233 |
140 134-142 |
5/4 |
0.50 |
5:41 |
2:43 |
10:53 |
128 122-134 |
1394 |
141 118-144 |
4/3 |
0.75 |
8:26 |
2:45 |
10:58 |
133 129-137 |
1459 |
144 142-148 |
2/3 |
1.00 |
11:05 |
2:39 |
10:36 |
133 126-137 |
1411 |
145 144-148 |
2/4 |
1.25 |
13:48 |
2:43 |
10:52 |
132 130-135 |
1433 |
146 142-148 |
3/1 |
1.50 |
16:26 |
2:38 |
10:32 |
132 130-134 |
1391 |
147 144-150 |
1/2 |
1.75 |
19:16 |
2:50 |
11:20 |
132 129-135 |
1495 |
147 144-150 |
1/2 |
2.00 |
22:06 |
2:50 |
11:22 |
131 123-141 |
1489 |
146 138-150 |
4/5 |
2.25 |
24:43 |
2:37 |
10:27 |
135 124-142 |
1411 |
147 122-152 |
2/2 |
2.50 |
27:25 |
2:42 |
10:48 |
138 135-143 |
1491 |
147 142-150 |
3/3 |
2.75 |
31:01 |
3:36 |
14:24 |
131 122-143 |
1887 |
138 100-148 |
1/7 |
3.00 |
33:46 |
2:45 |
11:01 |
140 134-146 |
1542 |
146 138-150 |
8/2 |
3.25 |
36:59 |
3:13 |
12:51 |
139 129-150 |
1785 |
145 118-154 |
4/0 |
3.50 |
39:33 |
2:34 |
10:16 |
142 140-145 |
1458 |
151 148-154 |
3/2 |
3.75 |
42:06 |
2:34 |
10:15 |
144 135-152 |
1475 |
151 148-156 |
3/1 |
4.00 |
47:31 |
5:24 |
21:36 |
130 103-141 |
2809 |
143 98-150 |
5/2 |
4.25 |
50:21 |
2:50 |
11:22 |
126 105-137 |
1432 |
145 96-150 |
2/4 |
4.50 |
53:03 |
2:42 |
10:49 |
140 136-144 |
1515 |
152 148-156 |
6/2 |
4.75 |
55:43 |
2:39 |
10:37 |
140 127-150 |
1486 |
151 146-156 |
9/9 |
5.00 |
58:15 |
2:32 |
10:08 |
145 138-153 |
1469 |
152 150-156 |
3/7 |
5.25 |
1:00:41 |
2:26 |
9:44 |
146 142-153 |
1422 |
152 150-156 |
2/4 |
5.50 |
1:03:10 |
2:29 |
9:57 |
147 143-153 |
1462 |
153 150-156 |
3/2 |
5.75 |
1:05:35 |
2:26 |
9:42 |
149 143-153 |
1446 |
153 150-156 |
0/4 |
6.00 |
1:08:12 |
2:36 |
10:25 |
150 147-152 |
1563 |
150 108-154 |
2/2 |
6.25 |
1:13:08 |
4:56 |
19:45 |
118 102-146 |
2331 |
128 102-204 |
1/1 |
6.50 |
1:15:47 |
2:39 |
10:35 |
129 117-139 |
1365 |
153 148-156 |
2/3 |
6.75 |
1:18:18 |
2:32 |
10:07 |
139 137-142 |
1406 |
153 144-156 |
3/3 |
7.00 |
1:20:41 |
2:22 |
9:29 |
146 141-153 |
1384 |
154 152-156 |
3/4 |
7.25 |
1:23:07 |
2:26 |
9:46 |
149 145-154 |
1454 |
153 148-156 |
2/6 |
7.50 |
1:25:41 |
2:34 |
10:16 |
149 138-159 |
1530 |
152 140-156 |
9/3 |
7.75 |
1:28:04 |
2:23 |
9:32 |
154 152-159 |
1469 |
154 152-158 |
3/3 |
8.00 |
1:30:28 |
2:23 |
9:34 |
154 152-156 |
1473 |
154 152-158 |
3/5 |
8.25 |
1:32:47 |
2:19 |
9:18 |
154 149-159 |
1432 |
155 152-158 |
2/2 |
8.50 |
1:35:04 |
2:17 |
9:09 |
155 152-160 |
1419 |
155 154-158 |
4/3 |
8.75 |
1:37:51 |
2:47 |
11:07 |
153 149-155 |
1702 |
153 148-156 |
4/4 |
9.00 |
1:40:39 |
2:48 |
11:11 |
151 146-154 |
1688 |
152 142-176 |
1/2 |
9.01 |
1:40:51 |
12 |
13:48 |
153 153-153 |
2112 |
149 148-150 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
149 |
8.8 |
1:35:59 |
10:52 |
Walk |
4.4 |
107 |
0.2 |
4:24 |
23:43 |
Still |
0.5 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:07 |
36.46% |
More |
800m |
4:34 |
9:11 |
42.43% |
More |
1km |
5:47 |
9:18 |
43.74% |
More |
Mile |
9:22 |
9:22 |
45.83% |
More |
5k |
32:59 |
10:37 |
44.30% |
More |
5 miles |
53:01 |
10:36 |
44.88% |
More |
10k |
1:08:59 |
11:06 |
43.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:49 |
9:49 |
43.73 |
5km |
32:37 |
10:30 |
44.79 |
5M |
54:01 |
10:48 |
44.04 |
10km |
1:08:01 |
10:57 |
43.68 |
10M |
1:52:38 |
11:16 |
43.60 |
Half |
2:29:58 |
11:27 |
43.00 |
20M |
3:54:50 |
11:45 |
43.51 |
Mara |
5:12:39 |
11:56 |
43.58 |
Three Things You Saw Today
1 Birds
2 Sheep
3 Horses
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