Wed 19th Sep 2018 at 7:00pm by Old Man
Run > Coaching
-
Time
49:55
-
Miles
4.75
-
Min/mi
10:31
-
Pacing
94%
-
WAVA
48.42
-
Stride(cm)
91
-
Cals
632
-
Cadence
168
-
BPM
137
-
%MHR
77.1
-
B/mi
1441
-
Asc(m)
44
-
Surface
Road
Notes & Comments
Get Fit 4 at the Athletics track
Ran at 2:20 pace out and back for 50 minutes
Can ignore the first mile as I left after the main group so ran quicker and also took a short cut to catch them up, then slowed (almost) to pace (10:40)
Split Summary
===
1) 1m - 10:12(10:12/m) 134/166bpm 127cal 5.88/7.16mph
2) 1m - 10:34(10:34/m) 137/142bpm 135cal 5.68/6.39mph
3) 1m - 10:38(10:38/m) 136/143bpm 133cal 5.64/6.01mph
4) 1m - 10:39(10:39/m) 139/147bpm 136cal 5.63/6.14mph
5) 0.75m - 7:51(10:27/m) 141/151bpm 101cal 5.74/6.37mph
10:12 10:34 10:38 10:39 7:51
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:43 |
2:43 +19
|
10:53 |
137 98-166 |
1491 |
163 118-170 |
3/5 |
0.50 |
5:13 |
2:30 |
9:58 |
133 125-139 |
1326 |
169 166-172 |
4/1 |
0.75 |
7:51 |
2:38 |
10:31 |
132 126-138 |
1387 |
167 162-172 |
0/3 |
1.00 |
10:30 |
2:39 |
10:38 |
132 130-135 |
1403 |
169 164-172 |
3/1 |
1.25 |
13:10 |
2:40 |
10:40 |
135 132-138 |
1440 |
168 166-172 |
1/2 |
1.50 |
15:47 |
2:37 |
10:28 |
136 134-138 |
1422 |
171 168-172 |
1/3 |
1.75 |
18:23 |
2:36 |
10:25 |
138 135-141 |
1438 |
170 166-172 |
2/1 |
2.00 |
21:04 |
2:41 |
10:44 |
139 136-142 |
1493 |
169 166-172 |
4/1 |
2.25 |
23:48 |
2:43 |
10:54 |
133 129-137 |
1449 |
166 136-170 |
2/2 |
2.50 |
26:26 |
2:38 |
10:33 |
138 134-142 |
1455 |
168 166-172 |
1/1 |
2.75 |
29:04 |
2:38 |
10:31 |
136 133-138 |
1430 |
168 164-172 |
2/3 |
3.00 |
31:43 |
2:39 |
10:36 |
136 134-140 |
1441 |
168 166-174 |
1/4 |
3.25 |
34:23 |
2:40 |
10:41 |
138 135-141 |
1474 |
168 164-172 |
3/0 |
3.50 |
37:07 |
2:44 |
10:55 |
139 135-143 |
1518 |
166 160-172 |
2/2 |
3.75 |
39:41 |
2:34 |
10:17 |
141 138-143 |
1450 |
168 164-172 |
1/2 |
4.00 |
42:22 |
2:41 |
10:43 |
141 135-146 |
1512 |
166 160-170 |
2/2 |
4.25 |
45:02 |
2:40 |
10:41 |
139 136-143 |
1484 |
168 164-170 |
2/3 |
4.50 |
47:40 |
2:38 |
10:31 |
141 138-144 |
1484 |
170 166-172 |
3/2 |
4.74 |
50:08 |
2:28 +1
|
10:12 |
143 139-150 |
1457 |
170 164-174 |
4/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
168 |
4.7 |
49:37 |
10:29 |
Walk |
1.0 |
127 |
0 |
31 |
47:07 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:57 |
35.15% |
More |
800m |
5:04 |
10:12 |
40.84% |
More |
1km |
6:20 |
10:12 |
42.57% |
More |
Mile |
10:26 |
10:26 |
43.90% |
More |
5k |
32:50 |
10:34 |
47.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:51 |
8:51 |
51.75 |
5km |
31:10 |
10:02 |
50.06 |
5M |
52:50 |
10:34 |
48.23 |
10km |
1:07:15 |
10:49 |
47.38 |
10M |
1:54:03 |
11:24 |
46.25 |
Half |
2:33:55 |
11:45 |
45.03 |
20M |
4:06:11 |
12:19 |
44.61 |
Mara |
5:32:13 |
12:41 |
44.08 |
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