Mon 3rd Dec 2018 at 8:00am by slowblonde
Run > General
-
Time
35:46
-
Miles
3.00
-
Min/mi
11:55
-
Pacing
88%
-
WAVA
41.04
-
Stride(cm)
77
-
Cals
341
-
Cadence
176
-
BPM
150
-
%MHR
83.5
-
B/mi
1791
-
Asc(m)
100
-
Hillscore
7
-
Surface
Road
Notes & Comments
SR loop with Deirdre & Tracy
Split Summary
===
1) 1m - 12:16(12:16/m) 164/186bpm 132cal 4.89/5.61mph
2) 1m - 12:46(12:46/m) 148/162bpm 116cal 4.7/6.03mph
3) 1m - 10:42(10:42/m) 147/166bpm 93cal 5.61/6.87mph
4) 0m - 1(6:58/m) 160/160bpm 8.61/6.41mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:19 |
114 71-134 |
1290 |
171 118-176 |
1/5 |
0.25 |
2:59 |
1:34 |
12:32 |
153 126-179 |
1918 |
174 172-178 |
1/5 |
0.38 |
4:26 |
1:27 |
11:34 |
175 172-180 |
2023 |
174 172-178 |
4/7 |
0.50 |
6:10 |
1:44 |
13:54 |
174 171-177 |
2417 |
173 170-174 |
8/0 |
0.63 |
7:44 |
1:34 |
12:35 |
177 172-181 |
2228 |
173 170-176 |
2/3 |
0.75 |
9:14 |
1:30 |
12:00 |
180 175-184 |
2160 |
174 170-176 |
4/3 |
0.88 |
10:44 |
1:29 |
11:55 |
181 174-185 |
2156 |
174 172-178 |
1/3 |
1.00 |
12:16 |
1:32 |
12:20 |
154 134-175 |
1899 |
174 170-180 |
6/3 |
1.13 |
13:44 |
1:28 |
11:40 |
127 122-131 |
1482 |
177 172-180 |
1/7 |
1.25 |
15:05 |
1:21 |
10:49 |
136 130-140 |
1472 |
179 174-184 |
2/4 |
1.38 |
16:47 |
1:42 |
13:36 |
153 143-160 |
2082 |
178 176-182 |
14/0 |
1.50 |
18:44 |
1:57 |
15:35 |
155 141-161 |
2415 |
146 118-180 |
13/0 |
1.63 |
20:23 |
1:39 |
13:15 |
148 140-155 |
1960 |
170 126-176 |
14/0 |
1.75 |
21:58 |
1:35 |
12:43 |
150 145-153 |
1908 |
177 174-180 |
4/1 |
1.88 |
23:34 |
1:35 |
12:42 |
151 143-157 |
1918 |
180 176-184 |
8/1 |
2.00 |
25:02 |
1:29 |
11:51 |
156 151-160 |
1848 |
182 180-186 |
4/1 |
2.13 |
26:29 |
1:26 |
11:31 |
146 141-152 |
1681 |
180 174-184 |
2/6 |
2.25 |
28:00 |
1:31 |
12:09 |
146 138-155 |
1775 |
178 174-182 |
3/6 |
2.38 |
29:27 |
1:27 |
11:36 |
142 138-145 |
1647 |
181 178-184 |
1/6 |
2.50 |
30:46 |
1:19 |
10:33 |
140 136-145 |
1476 |
183 180-186 |
0/6 |
2.63 |
32:04 |
1:18 |
10:20 |
145 140-149 |
1499 |
184 180-188 |
1/8 |
2.75 |
33:21 |
1:17 |
10:19 |
149 142-155 |
1537 |
185 182-188 |
0/6 |
2.88 |
34:36 |
1:15 |
10:00 |
150 146-152 |
1500 |
183 174-186 |
0/4 |
3.00 |
35:44 |
1:08 |
9:04 |
160 153-166 |
1452 |
186 180-190 |
0/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.1 |
177 |
2.9 |
34:43 |
11:47 |
Walk |
2.9 |
120 |
0.1 |
1:02 |
19:16 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:34 |
37.17% |
More |
800m |
4:56 |
9:55 |
39.74% |
More |
1km |
6:14 |
10:01 |
41.01% |
More |
Mile |
10:41 |
10:41 |
40.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:17 |
11:17 |
38.61 |
5km |
37:06 |
11:56 |
41.03 |
5M |
1:01:09 |
12:14 |
40.60 |
10km |
1:16:50 |
12:22 |
40.44 |
10M |
2:06:37 |
12:40 |
40.32 |
Half |
2:48:08 |
12:50 |
39.60 |
20M |
4:22:10 |
13:07 |
39.85 |
Mara |
5:48:07 |
13:17 |
39.67 |
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