Mon 26th Nov 2018 at 4:00pm by alpenrose
Run > Recovery Run
-
Time
1:13:34
-
Miles
5.17
-
Min/mi
14:14
-
Pacing
78%
-
WAVA
43.71
-
Stride(cm)
73
-
Cals
547
-
Cadence
155
-
BPM
128
-
%MHR
74.9
-
B/mi
1821
-
Asc(m)
86
-
Hillscore
3
-
Surface
Road
Notes & Comments
2 comments
Bug hunting and first WSW run.
Split Summary
===
1) 1m - 15:06(15:06/m) 122/143bpm 110cal 3.97/5.91mph
2) 1m - 13:45(13:45/m) 130/149bpm 111cal 4.36/5.53mph
3) 1m - 15:17(15:17/m) 129/148bpm 110cal 3.93/6.18mph
4) 1m - 14:04(14:04/m) 128/145bpm 95cal 4.26/6.87mph
5) 1m - 13:21(13:21/m) 136/152bpm 105cal 4.49/5.74mph
6) 0.17m - 2:01(12:04/m) 137/145bpm 16cal 4.97/5.32mph
15:06 13:45 15:17 14:04 13:21 2:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:13 |
3:13 |
12:52 |
121 84-137 |
1556 |
166 118-174 |
4/4 |
0.50 |
7:13 |
4:00 |
16:00 |
127 111-139 |
2032 |
152 116-176 |
1/3 |
0.75 |
11:24 |
4:11 |
16:43 |
117 99-129 |
1956 |
139 108-178 |
4/1 |
1.00 |
15:06 |
3:42 |
14:49 |
121 101-142 |
1793 |
151 100-188 |
0/4 |
1.25 |
18:05 |
2:59 |
11:56 |
132 110-144 |
1574 |
167 118-174 |
3/3 |
1.50 |
21:22 |
3:17 |
13:10 |
131 120-141 |
1724 |
161 118-176 |
2/2 |
1.75 |
25:05 |
3:42 |
14:50 |
124 106-141 |
1839 |
151 118-178 |
2/3 |
2.00 |
28:51 |
3:46 |
15:05 |
132 106-149 |
1991 |
145 118-178 |
3/2 |
2.25 |
32:19 |
3:28 |
13:54 |
124 109-138 |
1723 |
158 118-182 |
2/2 |
2.50 |
36:01 |
3:42 |
14:47 |
127 103-145 |
1878 |
158 118-184 |
3/5 |
2.75 |
39:30 |
3:29 |
13:57 |
137 128-144 |
1910 |
160 118-180 |
9/3 |
3.00 |
44:07 |
4:37 |
18:27 |
128 111-148 |
2361 |
146 110-180 |
10/1 |
3.25 |
47:13 |
3:06 |
12:25 |
132 122-142 |
1638 |
165 118-176 |
3/13 |
3.50 |
51:09 |
3:56 |
15:44 |
126 112-141 |
1982 |
151 118-246 |
2/4 |
3.75 |
54:47 |
3:38 |
14:33 |
125 105-145 |
1819 |
163 108-226 |
4/4 |
4.00 |
58:12 |
3:24 |
13:38 |
129 117-143 |
1758 |
151 118-174 |
6/1 |
4.25 |
1:02:07 |
3:56 |
15:42 |
134 114-147 |
2105 |
145 114-174 |
10/1 |
4.50 |
1:05:04 |
2:56 |
11:45 |
142 125-152 |
1668 |
171 168-174 |
7/3 |
4.75 |
1:08:05 |
3:02 |
12:07 |
138 129-149 |
1672 |
167 118-178 |
3/8 |
5.00 |
1:11:33 |
3:27 |
13:50 |
127 115-136 |
1757 |
157 118-176 |
4/16 |
5.17 |
1:13:34 |
2:01 |
12:06 |
138 126-145 |
1670 |
172 168-176 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.8 |
173 |
4.1 |
50:38 |
12:24 |
Walk |
30.6 |
120 |
1.1 |
22:29 |
20:46 |
Still |
0.6 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:52 |
11:31 |
37.81% |
More |
800m |
5:54 |
11:52 |
42.81% |
More |
1km |
7:42 |
12:23 |
42.43% |
More |
Mile |
13:13 |
13:13 |
41.03% |
More |
5k |
43:53 |
14:07 |
43.21% |
More |
5 miles |
1:11:23 |
14:17 |
43.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:18 |
11:18 |
48.01 |
5km |
41:09 |
13:15 |
46.07 |
5M |
1:10:49 |
14:10 |
43.86 |
10km |
1:30:44 |
14:36 |
42.93 |
10M |
2:36:08 |
15:37 |
41.28 |
Half |
3:32:27 |
16:13 |
39.72 |
20M |
5:44:14 |
17:13 |
38.80 |
Mara |
7:48:24 |
17:53 |
37.91 |
Three Things You Saw Today
1 A rabbit in my torch light.
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Nice miles
Nicely done. xx