Fri 30th Nov 2018 at 6:00pm by crjeanes
Run > Coaching
- cold
-
Time
48:32
-
Miles
4.97
-
Min/mi
9:46
-
Pacing
27%
-
WAVA
44.35
-
Stride(cm)
93
-
Cals
415
-
Cadence
177
-
BPM
143
-
%MHR
66.8
-
B/mi
1395
-
Asc(m)
107
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:52(5:51/km) 131/144bpm 48cal 10.25/12.06kmph
2) 1km - 5:43(5:43/km) 150/169bpm 59cal 10.51/13.81kmph
3) 1km - 5:06(5:05/km) 146/153bpm 47cal 11.79/12.97kmph
4) 1km - 6:50(6:49/km) 141/157bpm 56cal 8.81/12.53kmph
5) 1km - 5:49(5:48/km) 145/157bpm 51cal 10.34/13.1kmph
6) 1km - 6:52(6:51/km) 139/150bpm 51cal 8.77/12.12kmph
7) 1km - 5:47(5:47/km) 151/163bpm 55cal 10.39/11.96kmph
8) 0.99km - 6:33(6:39/km) 142/157bpm 48cal 9.03/27.24kmph
5:52 5:43 5:06 6:50 5:49 6:52 5:47 6:33
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 +3
|
9:47 |
126 91-138 |
1232 |
178 150-188 |
4/6 |
0.50 |
4:31 |
2:04 |
8:16 |
135 132-138 |
1116 |
185 182-188 |
4/4 |
0.75 |
8:30 |
3:59 +1:25
|
15:58 |
140 120-156 |
2234 |
181 136-202 |
5/3 |
1.00 |
11:46 |
3:16 +56
|
13:06 |
144 104-161 |
1886 |
179 168-188 |
5/3 |
1.25 |
15:17 |
3:30 +1:16
|
14:01 |
159 115-169 |
2230 |
181 166-188 |
6/3 |
1.50 |
17:20 |
2:03 |
8:12 |
145 130-149 |
1189 |
184 170-190 |
7/7 |
1.75 |
19:25 |
2:06 |
8:22 |
145 140-153 |
1213 |
185 176-188 |
13/5 |
2.00 |
24:56 |
5:31 +3:03
|
22:02 |
138 100-153 |
3041 |
176 116-190 |
3/9 |
2.25 |
28:31 |
3:35 +46
|
14:20 |
143 134-148 |
2050 |
174 136-186 |
8/3 |
2.50 |
31:07 |
2:36 +3
|
10:25 |
147 137-157 |
1531 |
173 98-190 |
4/5 |
2.75 |
33:15 |
2:07 |
8:30 |
149 142-156 |
1266 |
180 172-190 |
7/3 |
3.00 |
35:56 |
2:42 |
10:47 |
141 120-157 |
1519 |
178 170-186 |
3/8 |
3.25 |
39:11 |
3:15 +56
|
13:01 |
141 119-151 |
1835 |
180 164-188 |
2/4 |
3.50 |
41:58 |
2:47 +24
|
11:07 |
137 128-146 |
1523 |
177 166-188 |
2/10 |
3.75 |
46:16 |
4:18 +1:07
|
17:12 |
141 125-150 |
2426 |
167 84-182 |
6/5 |
4.00 |
49:04 |
2:48 +12
|
11:11 |
146 132-157 |
1633 |
174 164-180 |
4/5 |
4.25 |
51:13 |
2:09 |
8:35 |
158 150-163 |
1357 |
179 172-184 |
6/2 |
4.50 |
55:24 |
4:12 +1:40
|
16:46 |
148 114-158 |
2482 |
175 114-182 |
6/3 |
4.75 |
58:57 |
3:32 +56
|
14:09 |
146 132-156 |
2065 |
174 168-184 |
4/10 |
4.97 |
1:03:45 |
4:48 +2:26
|
21:44 |
135 107-145 |
2934 |
156 80-180 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.0 |
178 |
4.9 |
48:15 |
11:17 |
Walk |
8.2 |
125 |
0.1 |
5:46 |
54:47 |
Still |
4.4 |
- |
- |
3:06 |
- |
Pause |
9.4 |
- |
- |
6:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
40.11% |
More |
800m |
4:00 |
8:03 |
43.44% |
More |
1km |
5:04 |
8:09 |
44.96% |
More |
Mile |
9:38 |
9:38 |
40.71% |
More |
5k |
36:30 |
11:45 |
36.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
44.26 |
5km |
29:30 |
9:30 |
45.20 |
5M |
48:51 |
9:46 |
44.31 |
10km |
1:01:30 |
9:54 |
43.95 |
10M |
1:41:50 |
10:11 |
43.83 |
Half |
2:15:35 |
10:21 |
43.21 |
20M |
3:32:19 |
10:37 |
43.72 |
Mara |
4:42:41 |
10:47 |
43.79 |
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