Wed 28th Nov 2018 at 4:00pm by JoeCarr28
Run > Recovery Run
-
Time
47:26
-
Miles
4.49
-
Min/mi
10:34
-
Pacing
88%
-
WAVA
44.20
-
Stride(cm)
85
-
Cals
353
-
Cadence
178
-
BPM
126
-
%MHR
69.4
-
B/mi
1334
-
Asc(m)
164
-
Hillscore
13
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:46(6:46/km) 131/157bpm 55cal 8.87/10.04kmph
2) 1km - 6:55(6:55/km) 124/138bpm 50cal 8.68/10.58kmph
3) 1km - 6:46(6:46/km) 113/141bpm 36cal 8.86/10.38kmph
4) 1km - 6:46(6:46/km) 123/142bpm 48cal 8.87/12.6kmph
5) 1km - 5:36(5:36/km) 120/128bpm 37cal 10.71/11.52kmph
6) 1km - 7:00(7:00/km) 136/145bpm 64cal 8.58/10.14kmph
7) 1km - 6:23(6:23/km) 135/145bpm 54cal 9.39/10.65kmph
8) 0.22km - 1:14(5:44/km) 131/137bpm 9cal 10.48/10.45kmph
6:46 6:55 6:46 6:46 5:36 7:00 6:23 1:14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:20 |
1:20 |
10:40 |
113 73-126 |
1205 |
176 116-184 |
6/1 |
| 0.25 |
2:43 |
1:23 |
11:06 |
136 125-152 |
1509 |
177 170-180 |
0/6 |
| 0.38 |
4:04 |
1:21 |
10:50 |
132 125-141 |
1430 |
179 176-186 |
0/4 |
| 0.50 |
5:26 |
1:21 |
10:50 |
137 122-148 |
1485 |
179 172-184 |
2/2 |
| 0.63 |
6:49 |
1:23 |
11:07 |
138 129-157 |
1534 |
180 178-184 |
5/0 |
| 0.75 |
8:29 |
1:40 |
13:16 |
131 125-138 |
1738 |
176 168-180 |
12/0 |
| 0.88 |
9:54 |
1:25 |
11:23 |
129 124-135 |
1468 |
179 174-184 |
8/0 |
| 1.00 |
11:18 |
1:24 |
11:10 |
125 121-129 |
1396 |
178 174-184 |
7/0 |
| 1.13 |
12:30 |
1:13 |
9:41 |
120 109-132 |
1162 |
174 168-180 |
0/9 |
| 1.25 |
13:46 |
1:16 |
10:06 |
111 104-127 |
1122 |
173 168-178 |
0/11 |
| 1.38 |
15:04 |
1:18 |
10:26 |
117 105-141 |
1221 |
177 174-180 |
0/8 |
| 1.50 |
16:30 |
1:25 |
11:21 |
117 109-130 |
1327 |
177 170-182 |
2/7 |
| 1.63 |
17:51 |
1:21 |
10:48 |
107 105-112 |
1156 |
180 172-186 |
1/4 |
| 1.75 |
19:14 |
1:24 |
11:09 |
112 107-114 |
1248 |
177 170-182 |
0/4 |
| 1.88 |
20:40 |
1:26 |
11:30 |
114 104-124 |
1310 |
179 174-184 |
4/4 |
| 2.00 |
22:07 |
1:27 |
11:32 |
120 115-141 |
1385 |
178 174-188 |
10/0 |
| 2.13 |
23:45 |
1:38 |
13:07 |
133 122-142 |
1744 |
178 116-192 |
9/0 |
| 2.25 |
25:02 |
1:17 |
10:17 |
124 116-130 |
1276 |
178 170-182 |
4/9 |
| 2.38 |
26:14 |
1:11 |
9:30 |
115 111-122 |
1092 |
174 168-186 |
0/13 |
| 2.50 |
27:20 |
1:07 |
8:55 |
121 113-126 |
1079 |
176 172-180 |
0/6 |
| 2.63 |
28:30 |
1:09 |
9:15 |
114 111-125 |
1054 |
177 174-178 |
0/14 |
| 2.75 |
29:36 |
1:06 |
8:47 |
119 116-122 |
1046 |
177 168-184 |
0/10 |
| 2.88 |
30:38 |
1:03 |
8:21 |
121 119-124 |
1010 |
176 174-180 |
0/13 |
| 3.00 |
31:51 |
1:12 |
9:38 |
126 122-128 |
1213 |
180 176-184 |
4/5 |
| 3.13 |
33:00 |
1:10 |
9:17 |
121 120-123 |
1123 |
181 178-184 |
0/5 |
| 3.25 |
34:23 |
1:23 |
11:07 |
135 123-144 |
1501 |
180 176-184 |
13/1 |
| 3.38 |
35:39 |
1:16 |
10:08 |
135 130-142 |
1368 |
181 178-184 |
3/1 |
| 3.50 |
36:58 |
1:18 |
10:24 |
130 128-132 |
1353 |
181 178-184 |
4/0 |
| 3.63 |
38:34 |
1:37 |
12:55 |
140 133-143 |
1809 |
180 178-184 |
18/0 |
| 3.75 |
40:03 |
1:28 |
11:47 |
144 141-145 |
1696 |
178 168-184 |
13/0 |
| 3.88 |
41:21 |
1:18 |
10:26 |
137 129-145 |
1429 |
181 178-184 |
5/1 |
| 4.00 |
42:42 |
1:21 |
10:48 |
131 128-140 |
1414 |
181 178-186 |
6/2 |
| 4.13 |
43:56 |
1:14 |
9:55 |
134 130-141 |
1329 |
181 176-186 |
2/2 |
| 4.25 |
45:07 |
1:10 |
9:22 |
136 131-141 |
1273 |
181 178-184 |
4/2 |
| 4.38 |
46:26 |
1:19 |
10:36 |
134 126-138 |
1419 |
181 176-184 |
9/4 |
| 4.48 |
47:27 |
1:01 |
9:21 |
130 124-134 |
1217 |
181 178-184 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.2 |
178 |
4.5 |
47:03 |
10:30 |
| Walk |
0.3 |
116 |
0 |
8 |
27:47 |
| Still |
0.6 |
- |
- |
16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:28 |
38.68% |
More |
| 800m |
4:22 |
8:48 |
43.57% |
More |
| 1km |
5:31 |
8:53 |
44.97% |
More |
| Mile |
9:14 |
9:14 |
45.81% |
More |
| 5k |
32:20 |
10:24 |
44.48% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:39 |
9:39 |
43.80 |
| 5km |
32:06 |
10:20 |
44.80 |
| 5M |
53:10 |
10:38 |
44.02 |
| 10km |
1:06:56 |
10:46 |
43.65 |
| 10M |
1:50:50 |
11:05 |
43.56 |
| Half |
2:27:34 |
11:16 |
42.95 |
| 20M |
3:51:06 |
11:33 |
43.45 |
| Mara |
5:07:41 |
11:45 |
43.52 |
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