Mon 3rd Dec 2018 at 6:00pm by JoeCarr28
Run > Recovery Run
-
Time
46:56
-
Miles
4.64
-
Min/mi
10:07
-
Pacing
93%
-
WAVA
46.18
-
Stride(cm)
88
-
Cals
387
-
Cadence
180
-
BPM
133
-
%MHR
73.3
-
B/mi
1349
-
Asc(m)
147
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:17(6:17/km) 130/153bpm 53cal 9.54/10.35kmph
2) 1km - 6:19(6:19/km) 136/154bpm 57cal 9.49/10.08kmph
3) 1km - 5:56(5:56/km) 129/142bpm 46cal 10.11/10.52kmph
4) 1km - 6:06(6:06/km) 129/141bpm 45cal 9.84/10.75kmph
5) 1km - 6:39(6:39/km) 136/146bpm 55cal 9.03/10.38kmph
6) 1km - 6:22(6:22/km) 138/144bpm 56cal 9.42/10.35kmph
7) 1km - 6:22(6:22/km) 135/145bpm 51cal 9.43/9.81kmph
8) 0.46km - 2:54(6:18/km) 136/144bpm 24cal 9.54/9.84kmph
6:17 6:19 5:56 6:06 6:39 6:22 6:22 2:54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:18 |
1:18 |
10:21 |
125 89-139 |
1293 |
177 116-182 |
6/1 |
| 0.25 |
2:33 |
1:16 |
10:06 |
129 117-139 |
1303 |
179 174-184 |
4/9 |
| 0.38 |
3:44 |
1:11 |
9:26 |
128 123-132 |
1208 |
181 176-184 |
2/5 |
| 0.50 |
4:57 |
1:13 |
9:45 |
131 124-136 |
1278 |
180 176-184 |
3/3 |
| 0.63 |
6:22 |
1:25 |
11:18 |
137 124-153 |
1547 |
180 174-186 |
13/2 |
| 0.75 |
7:37 |
1:15 |
10:00 |
145 135-154 |
1449 |
181 178-186 |
4/0 |
| 0.88 |
8:50 |
1:13 |
9:42 |
130 123-135 |
1262 |
181 178-184 |
1/4 |
| 1.00 |
10:04 |
1:15 |
9:57 |
131 123-136 |
1304 |
178 174-182 |
3/4 |
| 1.13 |
11:25 |
1:20 |
10:42 |
129 122-138 |
1380 |
179 172-184 |
4/4 |
| 1.25 |
12:42 |
1:17 |
10:19 |
142 137-146 |
1465 |
182 176-184 |
5/1 |
| 1.38 |
13:52 |
1:10 |
9:20 |
128 123-137 |
1196 |
178 174-182 |
1/5 |
| 1.50 |
15:02 |
1:10 |
9:20 |
125 121-131 |
1168 |
176 172-180 |
0/11 |
| 1.63 |
16:13 |
1:11 |
9:29 |
126 120-130 |
1195 |
177 172-180 |
1/4 |
| 1.75 |
17:25 |
1:12 |
9:38 |
128 122-134 |
1234 |
179 170-184 |
0/6 |
| 1.88 |
18:40 |
1:14 |
9:53 |
137 132-142 |
1354 |
180 172-186 |
3/3 |
| 2.00 |
19:55 |
1:15 |
10:03 |
128 124-137 |
1286 |
179 168-184 |
2/8 |
| 2.13 |
21:04 |
1:09 |
9:09 |
130 123-136 |
1190 |
178 172-184 |
0/11 |
| 2.25 |
22:16 |
1:12 |
9:37 |
122 118-129 |
1173 |
175 166-182 |
2/11 |
| 2.38 |
23:33 |
1:17 |
10:15 |
126 122-129 |
1291 |
179 170-182 |
2/6 |
| 2.50 |
24:50 |
1:17 |
10:19 |
135 122-141 |
1392 |
180 176-184 |
2/5 |
| 2.63 |
26:16 |
1:26 |
11:31 |
127 117-142 |
1463 |
181 168-188 |
9/2 |
| 2.75 |
27:41 |
1:25 |
11:18 |
144 142-146 |
1627 |
181 178-184 |
10/0 |
| 2.88 |
29:02 |
1:21 |
10:50 |
144 143-146 |
1561 |
181 178-186 |
8/0 |
| 3.00 |
30:19 |
1:17 |
10:14 |
137 132-145 |
1403 |
181 180-184 |
1/1 |
| 3.13 |
31:30 |
1:11 |
9:25 |
128 125-132 |
1206 |
180 176-184 |
2/8 |
| 3.25 |
32:49 |
1:19 |
10:31 |
139 132-143 |
1461 |
181 178-184 |
6/0 |
| 3.38 |
34:02 |
1:14 |
9:50 |
138 132-141 |
1356 |
181 178-184 |
3/2 |
| 3.50 |
35:19 |
1:17 |
10:13 |
133 131-136 |
1359 |
182 180-184 |
4/1 |
| 3.63 |
36:38 |
1:19 |
10:33 |
141 135-144 |
1488 |
182 180-184 |
6/0 |
| 3.75 |
37:55 |
1:17 |
10:16 |
135 130-141 |
1386 |
180 176-182 |
1/2 |
| 3.88 |
39:12 |
1:17 |
10:18 |
138 132-141 |
1421 |
180 178-182 |
4/1 |
| 4.00 |
40:29 |
1:17 |
10:16 |
141 140-143 |
1447 |
181 178-184 |
5/0 |
| 4.13 |
41:46 |
1:17 |
10:16 |
136 125-145 |
1397 |
180 174-184 |
2/4 |
| 4.25 |
43:03 |
1:16 |
10:10 |
128 125-134 |
1300 |
181 178-184 |
2/2 |
| 4.38 |
44:18 |
1:16 |
10:06 |
134 133-138 |
1353 |
181 180-184 |
3/0 |
| 4.50 |
45:37 |
1:19 |
10:30 |
137 133-143 |
1438 |
181 178-184 |
7/1 |
| 4.63 |
46:50 |
1:13 |
9:45 |
137 129-144 |
1336 |
181 174-184 |
1/3 |
| 4.64 |
46:58 |
8 |
12:24 |
127 125-128 |
1576 |
174 174-174 |
0/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
31 4.8% |
10:58
|
|
19 5.0% |
10:41
|
|
12 2.6% |
10:22
|
|
11 3.1% |
10:18
|
|
10 2.3% |
10:24
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.8 |
179 |
4.6 |
46:53 |
10:08 |
| Walk |
0.2 |
116 |
0 |
5 |
13:28 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:16 |
9:06 |
36.03% |
More |
| 800m |
4:41 |
9:26 |
40.62% |
More |
| 1km |
5:55 |
9:31 |
42.00% |
More |
| Mile |
9:31 |
9:31 |
44.45% |
More |
| 5k |
31:16 |
10:04 |
45.99% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:14 |
9:14 |
45.78 |
| 5km |
30:41 |
9:53 |
46.87 |
| 5M |
50:48 |
10:10 |
46.07 |
| 10km |
1:03:58 |
10:18 |
45.67 |
| 10M |
1:45:55 |
10:36 |
45.58 |
| Half |
2:21:01 |
10:46 |
44.94 |
| 20M |
3:40:50 |
11:03 |
45.47 |
| Mara |
4:54:01 |
11:13 |
45.54 |
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