Sun 7th Oct 2018 at 11:00am by denisef
Run > Cross Country
-
Time
57:58
-
Miles
5.00
-
Min/mi
11:36
-
Pacing
90%
-
WAVA
41.58
-
Stride(cm)
97
-
Cals
667
-
Cadence
144
-
BPM
147
-
%MHR
85.9
-
B/mi
1703
-
Asc(m)
81
-
Hillscore
4
-
Surface
Road
Notes & Comments
Frostbite No. 1, Priory Park, St Neots. Perhaps made tougher by having tired legs from last Sunday. Given the course I’m happy with overall time.
Split Summary
===
1) 1m - 10:51(10:51/m) 122/133bpm 100cal 5.53/6.24mph
2) 1m - 11:27(11:27/m) 132/163bpm 116cal 5.24/6.51mph
3) 1m - 12:02(12:02/m) 159/167bpm 151cal 4.99/5.7mph
4) 1m - 12:30(12:30/m) 157/178bpm 154cal 4.8/5.72mph
5) 1m - 11:08(11:08/m) 162/172bpm 146cal 5.39/7.18mph
10:51 11:27 12:02 12:30 11:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:47 |
2:47 |
11:08 |
109 51-133 |
1214 |
154 148-160 |
6/0 |
0.50 |
5:32 |
2:45 |
11:00 |
124 116-133 |
1363 |
151 148-154 |
7/0 |
0.75 |
8:13 |
2:41 |
10:45 |
124 120-127 |
1332 |
150 146-152 |
2/3 |
1.00 |
10:52 |
2:38 |
10:34 |
125 119-130 |
1320 |
149 146-152 |
3/9 |
1.25 |
13:40 |
2:49 |
11:15 |
127 124-130 |
1430 |
147 142-150 |
5/8 |
1.50 |
16:36 |
2:56 |
11:44 |
129 125-132 |
1513 |
145 142-150 |
3/4 |
1.75 |
19:21 |
2:44 |
10:57 |
130 128-134 |
1424 |
146 144-150 |
3/5 |
2.00 |
22:18 |
2:58 |
11:50 |
145 129-163 |
1716 |
146 144-150 |
6/0 |
2.25 |
25:30 |
3:12 |
12:48 |
159 156-161 |
2034 |
144 140-148 |
7/0 |
2.50 |
28:29 |
2:59 |
11:57 |
159 154-161 |
1901 |
144 140-148 |
1/3 |
2.75 |
31:17 |
2:48 |
11:11 |
161 158-164 |
1802 |
145 142-150 |
1/9 |
3.00 |
34:20 |
3:03 |
12:11 |
155 126-167 |
1888 |
136 116-152 |
9/3 |
3.25 |
37:21 |
3:01 |
12:03 |
156 146-163 |
1879 |
147 140-152 |
1/10 |
3.50 |
40:27 |
3:07 |
12:27 |
146 118-158 |
1817 |
137 116-146 |
4/4 |
3.75 |
43:34 |
3:06 |
12:25 |
161 150-165 |
1999 |
141 116-150 |
5/1 |
4.00 |
46:50 |
3:17 |
13:06 |
158 141-177 |
2070 |
134 116-150 |
7/0 |
4.25 |
49:54 |
3:04 |
12:18 |
163 159-168 |
2004 |
141 118-148 |
2/1 |
4.50 |
52:40 |
2:46 |
11:02 |
162 152-168 |
1788 |
143 116-154 |
1/4 |
4.75 |
55:34 |
2:54 |
11:35 |
163 154-170 |
1889 |
141 116-154 |
1/10 |
4.99 |
57:51 |
2:17 |
9:41 |
162 151-172 |
1569 |
149 120-162 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.3 |
147 |
4.6 |
52:48 |
11:26 |
Walk |
8.7 |
119 |
0.4 |
5:03 |
13:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
9:59 |
33.20% |
More |
800m |
5:16 |
10:35 |
36.80% |
More |
1km |
6:37 |
10:39 |
37.98% |
More |
Mile |
10:50 |
10:50 |
39.10% |
More |
5k |
35:29 |
11:25 |
41.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:32 |
10:32 |
40.19 |
5km |
35:00 |
11:16 |
42.26 |
5M |
57:58 |
11:36 |
41.56 |
10km |
1:12:59 |
11:45 |
41.46 |
10M |
2:00:51 |
12:05 |
41.38 |
Half |
2:40:54 |
12:17 |
41.03 |
20M |
4:11:59 |
12:36 |
41.24 |
Mara |
5:35:29 |
12:48 |
40.98 |
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