Sun 7th Oct 2018 at 9:00am by geordieNdog
Run > Recovery Run
-
Time
2:38:53
-
Miles
13.31
-
Min/mi
11:56
-
Pacing
28%
-
WAVA
38.02
-
Stride(cm)
80
-
Cals
1307
-
Cadence
168
-
BPM
118
-
%MHR
64.3
-
B/mi
1405
-
Asc(m)
148
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.98m - 10:34(10:45/m) 115/120bpm 110cal 5.58/6.3mph
2) 4.14m - 55:26(13:23/m) 114/137bpm 461cal 4.48/9.2mph
3) 2.01m - 21:09(10:30/m) 121/130bpm 189cal 5.71/6.55mph
4) 1.01m - 11:27(11:18/m) 120/127bpm 92cal 5.31/5.8mph
5) 2.04m - 25:26(12:28/m) 117/127bpm 173cal 4.81/5.91mph
6) 1.01m - 10:59(10:53/m) 120/126bpm 81cal 5.51/6.59mph
7) 1m - 11:35(11:35/m) 121/126bpm 90cal 5.18/5.7mph
8) 1m - 11:07(11:10/m) 125/131bpm 100cal 5.37/5.7mph
9) 0.11m - 1:11(10:23/m) 128/130bpm 11cal 5.78/5.57mph
10:34 55:26 21:09 11:27 25:26 10:59 11:35 11:07 1:11
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:24 |
5:24 |
10:47 |
114 95-118 |
1230 |
180 174-186 |
7/5 |
| 1.00 |
10:45 |
5:21 |
10:42 |
117 113-120 |
1251 |
179 176-180 |
5/7 |
| 1.50 |
15:47 |
5:02 |
10:05 |
120 117-123 |
1210 |
175 174-178 |
5/6 |
| 2.00 |
26:50 |
11:03 |
22:06 |
104 82-128 |
2299 |
160 66-182 |
6/2 |
| 2.50 |
31:57 |
5:07 |
10:13 |
121 118-124 |
1237 |
174 172-180 |
5/5 |
| 3.00 |
37:02 |
5:06 |
10:11 |
124 121-126 |
1263 |
172 168-176 |
4/3 |
| 3.50 |
42:07 |
5:04 |
10:09 |
124 120-137 |
1258 |
172 170-190 |
6/5 |
| 4.00 |
47:11 |
5:04 |
10:08 |
123 121-126 |
1246 |
171 164-174 |
3/4 |
| 4.50 |
59:30 |
12:20 |
24:39 |
103 80-130 |
2539 |
156 66-180 |
10/2 |
| 5.00 |
1:04:43 |
5:13 |
10:25 |
117 113-121 |
1220 |
172 168-182 |
2/9 |
| 5.50 |
1:09:48 |
5:05 |
10:10 |
121 118-127 |
1231 |
170 168-176 |
2/5 |
| 6.00 |
1:15:01 |
5:13 |
10:27 |
121 117-128 |
1264 |
168 162-180 |
4/4 |
| 6.50 |
1:20:22 |
5:21 |
10:42 |
120 117-124 |
1283 |
169 166-174 |
3/5 |
| 7.00 |
1:25:45 |
5:23 |
10:45 |
123 118-130 |
1322 |
169 164-172 |
9/2 |
| 7.50 |
1:31:06 |
5:21 |
10:43 |
120 116-124 |
1285 |
169 164-170 |
4/8 |
| 8.00 |
1:37:01 |
5:55 |
11:50 |
119 103-126 |
1408 |
155 108-174 |
3/6 |
| 8.50 |
1:42:17 |
5:17 |
10:33 |
122 105-127 |
1287 |
171 164-174 |
5/4 |
| 9.00 |
1:50:00 |
7:42 |
15:24 |
115 96-123 |
1772 |
161 76-242 |
3/5 |
| 9.50 |
1:55:21 |
5:22 |
10:43 |
120 117-122 |
1286 |
173 168-176 |
7/3 |
| 10.00 |
2:01:52 |
6:30 |
13:01 |
116 96-123 |
1509 |
157 102-172 |
6/7 |
| 10.50 |
2:07:18 |
5:26 |
10:52 |
117 96-122 |
1272 |
168 90-180 |
5/5 |
| 11.00 |
2:12:56 |
5:39 |
11:18 |
120 107-126 |
1355 |
163 110-176 |
7/5 |
| 11.50 |
2:18:32 |
5:35 |
11:11 |
120 115-123 |
1341 |
165 116-172 |
4/10 |
| 12.00 |
2:24:26 |
5:54 |
11:48 |
121 111-126 |
1428 |
162 114-174 |
8/7 |
| 12.50 |
2:30:02 |
5:36 |
11:12 |
124 119-128 |
1389 |
169 164-172 |
6/6 |
| 13.00 |
2:35:41 |
5:39 |
11:18 |
125 122-131 |
1413 |
169 166-170 |
9/5 |
| 13.30 |
2:38:53 |
3:12 |
10:30 |
127 125-131 |
1334 |
168 166-170 |
2/5 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.6 |
171 |
12.8 |
2:16:05 |
10:36 |
| Walk |
6.6 |
117 |
0.5 |
10:29 |
22:04 |
| Still |
7.8 |
- |
- |
12:19 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:25 |
9:43 |
31.66% |
More |
| 800m |
4:54 |
9:51 |
35.83% |
More |
| 1km |
6:11 |
9:58 |
37.12% |
More |
| Mile |
10:05 |
10:05 |
39.21% |
More |
| 5k |
32:40 |
10:31 |
41.13% |
More |
| 5 miles |
55:51 |
11:10 |
39.04% |
More |
| 10k |
1:10:00 |
11:16 |
38.86% |
More |
| 10 miles |
1:57:22 |
11:44 |
38.27% |
More |
| Half |
2:36:34 |
11:57 |
37.93% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:25 |
9:25 |
41.97 |
| 5km |
32:27 |
10:27 |
41.40 |
| 5M |
54:33 |
10:55 |
39.97 |
| 10km |
1:09:10 |
11:08 |
39.33 |
| 10M |
1:56:17 |
11:38 |
38.62 |
| Half |
2:36:09 |
11:55 |
37.74 |
| 20M |
4:07:50 |
12:24 |
37.68 |
| Mara |
5:32:49 |
12:42 |
37.41 |
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