Thu 29th Nov 2018 at 6:00pm by alpenrose
Run > Steady-State
-
Time
1:01:40
-
Miles
4.90
-
Min/mi
12:35
-
Pacing
0%
-
WAVA
49.35
-
Stride(cm)
78
-
Cals
562
-
Cadence
164
-
BPM
138
-
%MHR
80.9
-
B/mi
1742
-
Asc(m)
75
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
Club pacer run at 12mm. I couldn't manage to keep going all the time.
Split Summary
===
1) 1m - 13:02(13:02/m) 130/145bpm 109cal 4.6/5.55mph
2) 1m - 11:53(11:53/m) 143/146bpm 118cal 5.05/5.57mph
3) 1m - 12:20(12:20/m) 143/151bpm 117cal 4.87/6.12mph
4) 1m - 12:33(12:33/m) 143/152bpm 116cal 4.78/5.51mph
5) 0.9m - 11:53(13:16/m) 142/150bpm 102cal 4.52/5.63mph
13:02 11:53 12:20 12:33 11:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:07 |
3:07 |
12:27 |
119 80-139 |
1482 |
163 118-174 |
3/3 |
0.50 |
6:18 |
3:11 |
12:45 |
138 130-144 |
1759 |
163 120-176 |
5/2 |
0.75 |
9:51 |
3:33 |
14:13 |
131 122-144 |
1863 |
153 118-174 |
12/9 |
1.00 |
31:53 |
22:02 +18:52
|
1:28:06 |
123 88-139 |
10837 |
160 116-176 |
7/11 |
1.25 |
34:52 |
2:59 |
11:56 |
142 137-146 |
1695 |
174 168-180 |
3/4 |
1.50 |
37:46 |
2:54 |
11:35 |
144 142-145 |
1668 |
171 168-172 |
2/2 |
1.75 |
40:44 |
2:58 |
11:52 |
143 141-144 |
1696 |
171 166-174 |
1/2 |
2.00 |
43:47 |
3:04 |
12:16 |
144 142-146 |
1765 |
169 166-172 |
3/2 |
2.25 |
46:52 |
3:05 |
12:19 |
142 136-147 |
1750 |
166 118-178 |
3/2 |
2.50 |
50:16 |
3:24 |
13:34 |
144 137-150 |
1954 |
159 118-176 |
8/2 |
2.75 |
53:13 |
2:57 |
11:47 |
139 136-144 |
1639 |
169 118-180 |
1/7 |
3.00 |
56:07 |
2:54 |
11:37 |
147 138-150 |
1708 |
174 172-178 |
3/2 |
3.25 |
59:16 |
3:09 |
12:37 |
143 134-150 |
1804 |
156 118-178 |
2/3 |
3.50 |
1:02:34 |
3:18 |
13:13 |
140 131-147 |
1851 |
158 124-178 |
2/2 |
3.75 |
1:05:34 |
2:59 |
11:57 |
146 142-152 |
1746 |
172 132-180 |
3/3 |
4.00 |
1:08:40 |
3:06 |
12:24 |
144 140-148 |
1786 |
170 166-174 |
3/3 |
4.25 |
1:11:50 |
3:10 |
12:39 |
143 135-149 |
1809 |
159 120-174 |
2/2 |
4.50 |
1:15:47 |
3:57 |
15:50 |
137 125-150 |
2168 |
156 118-176 |
1/2 |
4.75 |
1:18:45 |
2:58 |
11:50 |
145 133-149 |
1717 |
170 158-174 |
4/3 |
4.90 |
1:20:33 |
1:48 |
12:26 |
148 146-149 |
1841 |
167 158-170 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.0 |
171 |
4.5 |
51:45 |
15:39 |
Walk |
10.0 |
123 |
0.4 |
9:54 |
25:52 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
19.0 |
- |
- |
18:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:11 |
38.94% |
More |
800m |
5:45 |
11:34 |
43.96% |
More |
1km |
7:11 |
11:33 |
45.48% |
More |
Mile |
11:45 |
11:45 |
46.19% |
More |
5k |
37:55 |
12:12 |
50.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:04 |
10:04 |
53.90 |
5km |
36:40 |
11:48 |
51.70 |
5M |
1:03:06 |
12:37 |
49.22 |
10km |
1:20:51 |
13:01 |
48.18 |
10M |
2:19:08 |
13:55 |
46.33 |
Half |
3:09:19 |
14:27 |
44.58 |
20M |
5:06:45 |
15:20 |
43.54 |
Mara |
6:57:24 |
15:56 |
42.54 |
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Nicely done. xx
Club runs seem harder, & are relentless.