Thu 8th Nov 2018 at 7:00pm by ascoey
Run > General
-
Time
1:02:28
-
Miles
5.96
-
Min/mi
10:29
-
Pacing
87%
-
WAVA
44.09
-
Stride(cm)
96
-
Cals
1182
-
Cadence
160
-
BPM
140
-
%MHR
82.9
-
B/mi
1469
-
Asc(m)
164
-
Hillscore
9
-
Surface
Road
Notes & Comments
Club run. Got left behind and had some dark moments. But, stuck to the route and, in fact, did extra!
Feet fine (and the morning after too). Run in the Nike Frees which is interesting.
Really struggled on the second hill but that was more of a brain than a body thing.
Split Summary
===
1) 2.32m - 24:03(10:23/m) 139/149bpm 465cal 5.78/6.8mph
2) 0.06m - 57(15:18/m) 141/145bpm 18cal 3.92/5.85mph
3) 0.06m - 36(10:20/m) 141/144bpm 11cal 5.8/6.53mph
4) 0.03m - 26(13:47/m) 143/144bpm 8cal 4.35/6.05mph
5) 0.04m - 38(14:56/m) 142/144bpm 12cal 4.02/4.91mph
6) 0.01m - 12(16:58/m) 143/144bpm 3cal 3.54/4.09mph
7) 0.03m - 18(11:31/m) 144/147bpm 5cal 5.21/3.92mph
8) 1.09m - 11:24(10:26/m) 143/147bpm 222cal 5.75/6.32mph
9) 0.05m - 49(15:48/m) 141/146bpm 15cal 3.8/5.99mph
10) 2.27m - 23:07(10:10/m) 142/146bpm 423cal 5.9/6.3mph
24:03 57 36 26 38 12 18 11:24 49 23:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:38 |
2:38 |
10:33 |
117 72-136 |
1234 |
159 120-164 |
5/3 |
0.50 |
5:10 |
2:32 |
10:09 |
135 131-138 |
1369 |
160 156-164 |
7/5 |
0.75 |
7:48 |
2:38 |
10:32 |
141 136-147 |
1484 |
161 156-166 |
16/2 |
1.00 |
10:29 |
2:40 |
10:42 |
141 132-147 |
1508 |
159 126-168 |
8/12 |
1.25 |
12:52 |
2:24 |
9:34 |
137 133-140 |
1311 |
162 156-168 |
3/12 |
1.50 |
15:39 |
2:47 |
11:07 |
139 131-142 |
1546 |
158 102-168 |
2/9 |
1.75 |
18:08 |
2:29 |
9:57 |
142 137-146 |
1413 |
161 156-170 |
5/5 |
2.00 |
20:54 |
2:46 +7
|
11:02 |
146 144-149 |
1612 |
160 120-168 |
7/2 |
2.25 |
23:30 |
2:36 |
10:26 |
146 145-148 |
1523 |
161 156-166 |
8/2 |
2.50 |
26:40 |
3:10 |
12:40 |
143 138-147 |
1811 |
147 106-168 |
20/2 |
2.75 |
29:37 |
2:57 +8
|
11:49 |
142 137-147 |
1678 |
155 104-168 |
10/2 |
3.00 |
32:13 |
2:35 |
10:22 |
145 144-146 |
1502 |
163 160-170 |
3/3 |
3.25 |
35:12 |
2:59 +22
|
11:57 |
142 136-146 |
1698 |
162 158-170 |
5/5 |
3.50 |
37:45 |
2:33 |
10:13 |
142 137-144 |
1450 |
162 158-170 |
1/8 |
3.75 |
40:41 |
2:55 |
11:40 |
141 132-146 |
1646 |
154 112-168 |
15/8 |
4.00 |
43:08 |
2:28 |
9:51 |
143 139-144 |
1407 |
164 160-172 |
4/5 |
4.25 |
45:46 |
2:38 |
10:31 |
143 141-144 |
1503 |
164 160-170 |
17/18 |
4.50 |
48:25 |
2:39 |
10:35 |
144 142-146 |
1524 |
163 160-170 |
3/3 |
4.75 |
50:57 |
2:32 |
10:09 |
142 139-143 |
1441 |
165 160-172 |
3/6 |
5.00 |
53:27 |
2:30 |
10:00 |
142 140-143 |
1420 |
164 160-170 |
3/6 |
5.25 |
56:01 |
2:34 |
10:16 |
143 142-145 |
1468 |
163 158-166 |
6/6 |
5.50 |
58:34 |
2:33 |
10:12 |
142 138-144 |
1449 |
162 160-166 |
1/9 |
5.75 |
1:00:59 |
2:25 |
9:40 |
136 134-140 |
1316 |
163 160-170 |
1/23 |
5.96 |
1:03:04 |
2:05 |
9:59 |
142 140-145 |
1417 |
163 160-172 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
162 |
5.8 |
59:57 |
10:25 |
Walk |
4.1 |
113 |
0.2 |
2:35 |
16:36 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.8 |
- |
- |
30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
34.90% |
More |
800m |
4:40 |
9:23 |
40.14% |
More |
1km |
5:59 |
9:37 |
40.86% |
More |
Mile |
10:01 |
10:01 |
41.56% |
More |
5k |
32:21 |
10:25 |
43.76% |
More |
5 miles |
52:55 |
10:35 |
43.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
46.95 |
5km |
30:38 |
9:52 |
46.22 |
5M |
51:33 |
10:19 |
44.67 |
10km |
1:05:23 |
10:31 |
43.96 |
10M |
1:50:01 |
11:00 |
43.15 |
Half |
2:27:50 |
11:17 |
42.14 |
20M |
3:54:50 |
11:45 |
42.04 |
Mara |
5:15:31 |
12:03 |
41.72 |
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