Tue 18th Sep 2018 at 7:00pm by snogard
Run > Easy
-
Time
57:42
-
Miles
4.43
-
Min/mi
13:01
-
Pacing
74%
-
WAVA
45.70
-
Stride(cm)
84
-
Cals
378
-
Cadence
148
-
BPM
123
-
%MHR
64.9
-
B/mi
1598
-
Asc(m)
101
-
Hillscore
7
-
Surface
Road
Notes & Comments
2 comments
surprisingly easy, walked one uphill but ran all the rest, walked a little but on the flat
Split Summary
===
1) 1m - 11:10(11:10/m) 118/130bpm 83cal 5.37/6.03mph
2) 1m - 14:23(14:23/m) 122/137bpm 95cal 4.17/5.91mph
3) 1m - 12:35(12:35/m) 126/139bpm 83cal 4.77/6.78mph
4) 1m - 14:41(14:41/m) 125/143bpm 88cal 4.08/6.07mph
5) 0.43m - 4:52(11:21/m) 127/140bpm 29cal 5.29/6.24mph
11:10 14:23 12:35 14:41 4:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:52 |
102 78-123 |
1210 |
151 122-158 |
2/0 |
0.25 |
2:58 |
1:29 |
11:51 |
123 122-125 |
1457 |
158 156-160 |
3/1 |
0.38 |
4:24 |
1:26 |
11:28 |
123 121-125 |
1411 |
158 156-160 |
1/0 |
0.50 |
5:49 |
1:25 |
11:17 |
123 122-124 |
1389 |
160 156-162 |
0/4 |
0.63 |
7:14 |
1:26 |
11:26 |
121 118-122 |
1383 |
161 158-162 |
0/9 |
0.75 |
8:33 |
1:19 |
10:30 |
111 108-117 |
1166 |
163 160-166 |
0/18 |
0.88 |
9:49 |
1:16 |
10:08 |
114 112-118 |
1155 |
165 162-170 |
0/10 |
1.00 |
11:10 |
1:21 |
10:47 |
124 119-130 |
1336 |
162 160-164 |
0/3 |
1.13 |
12:55 |
1:45 |
14:02 |
115 104-132 |
1614 |
144 114-164 |
1/4 |
1.25 |
14:13 |
1:18 |
10:25 |
126 118-130 |
1313 |
160 158-162 |
5/3 |
1.38 |
16:04 |
1:51 |
14:48 |
120 105-133 |
1777 |
141 110-162 |
4/0 |
1.50 |
17:34 |
1:29 |
11:53 |
135 128-137 |
1605 |
153 122-164 |
6/0 |
1.63 |
19:45 |
2:12 |
17:32 |
114 107-128 |
1999 |
122 114-122 |
6/0 |
1.75 |
21:57 |
2:12 |
17:37 |
124 110-135 |
2185 |
135 108-160 |
7/0 |
1.88 |
24:17 |
2:19 |
18:36 |
124 111-132 |
2306 |
126 98-168 |
6/1 |
2.00 |
25:33 |
1:17 |
10:13 |
128 122-135 |
1308 |
164 156-190 |
1/8 |
2.13 |
26:50 |
1:17 |
10:17 |
133 131-135 |
1368 |
160 158-162 |
1/6 |
2.25 |
28:13 |
1:22 |
10:58 |
134 133-136 |
1470 |
161 158-164 |
0/7 |
2.38 |
29:48 |
1:35 |
12:39 |
134 128-139 |
1695 |
155 112-170 |
4/0 |
2.50 |
30:58 |
1:10 |
9:23 |
130 128-131 |
1220 |
164 164-166 |
0/5 |
2.63 |
32:21 |
1:23 |
11:02 |
133 130-137 |
1467 |
162 158-164 |
1/3 |
2.75 |
34:16 |
1:55 |
15:19 |
126 109-137 |
1930 |
134 110-164 |
0/4 |
2.88 |
35:52 |
1:37 |
12:53 |
113 105-129 |
1457 |
149 122-242 |
0/1 |
3.00 |
38:07 |
2:15 |
17:57 |
113 104-130 |
2029 |
124 120-162 |
4/0 |
3.13 |
40:36 |
2:29 |
19:53 |
108 101-122 |
2147 |
119 112-122 |
4/0 |
3.25 |
42:27 |
1:51 |
14:50 |
129 120-140 |
1913 |
141 114-164 |
11/0 |
3.38 |
44:10 |
1:43 |
13:45 |
129 120-140 |
1774 |
139 122-162 |
5/0 |
3.50 |
46:23 |
2:12 |
17:37 |
118 99-134 |
2079 |
144 122-168 |
2/0 |
3.63 |
47:56 |
1:33 |
12:26 |
127 114-138 |
1580 |
160 156-166 |
5/0 |
3.75 |
49:29 |
1:33 |
12:26 |
140 133-143 |
1742 |
151 114-162 |
9/0 |
3.88 |
51:03 |
1:33 |
12:28 |
125 117-134 |
1557 |
146 120-166 |
2/3 |
4.00 |
52:49 |
1:46 |
14:11 |
129 114-140 |
1829 |
148 122-162 |
2/1 |
4.13 |
54:06 |
1:17 |
10:16 |
128 120-137 |
1313 |
164 162-166 |
1/1 |
4.25 |
55:54 |
1:48 |
14:26 |
119 105-135 |
1717 |
146 112-166 |
1/0 |
4.38 |
57:09 |
1:15 |
10:00 |
134 128-137 |
1339 |
165 164-166 |
1/1 |
4.43 |
57:41 |
32 |
10:11 |
139 138-140 |
1415 |
167 166-168 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
43.37% |
More |
800m |
5:19 |
10:41 |
45.05% |
More |
1km |
6:37 |
10:39 |
46.97% |
More |
Mile |
11:09 |
11:09 |
46.87% |
More |
5k |
40:02 |
12:53 |
45.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:13 |
11:13 |
46.62 |
5km |
39:03 |
12:34 |
46.79 |
5M |
1:05:55 |
13:11 |
45.37 |
10km |
1:23:43 |
13:28 |
44.77 |
10M |
2:21:18 |
14:08 |
43.85 |
Half |
3:10:10 |
14:31 |
42.63 |
20M |
5:02:53 |
15:09 |
42.29 |
Mara |
6:47:38 |
15:34 |
41.73 |
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Nice work