Wed 19th Dec 2018 at 8:00am by Menna
Run > General
-
Time
30:26
-
Miles
3.01
-
Min/mi
10:07
-
Pacing
77%
-
WAVA
46.89
-
Stride(cm)
90
-
Cals
283
-
Cadence
176
-
BPM
147
-
%MHR
75.9
-
B/mi
1488
-
Surface
Road
Notes & Comments
Ran from Jericho before work. Didnt plan on going far as pelvis feeling 'out' so pulling back and left posterior chain. However, when running this felt ok. Also had a horrible cold and been wheezy/out of breathe for ages so not wanting to push it
Split Summary
===
1) 1m - 10:18(10:18/m) 142/155bpm 93cal 5.83/7.7mph
2) 1m - 10:06(10:06/m) 150/160bpm 95cal 5.94/6.66mph
3) 1m - 9:57(9:57/m) 153/159bpm 95cal 6.03/6.78mph
4) 0.01m - 5(12:15/m) 149/150bpm 4.89/5.74mph
-
Min/mi
0
-
Recent
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.
|
0.13 |
1:21 |
1:21 |
10:46 |
130 109-143 |
1399 |
171 118-180 |
0.25 |
2:36 |
1:15 |
10:01 |
144 142-145 |
1442 |
175 172-178 |
0.38 |
3:56 |
1:20 |
10:38 |
143 141-145 |
1521 |
175 154-180 |
0.50 |
5:10 |
1:14 |
9:51 |
147 144-151 |
1448 |
177 172-180 |
0.63 |
6:38 |
1:29 +6
|
11:50 |
147 142-153 |
1740 |
177 168-182 |
0.75 |
8:49 |
2:11 +45
|
17:24 |
139 111-154 |
2419 |
178 174-180 |
0.88 |
10:00 |
1:12 +2
|
9:33 |
135 121-145 |
1290 |
178 174-182 |
1.00 |
11:12 |
1:11 |
9:29 |
148 144-152 |
1404 |
180 178-182 |
1.13 |
12:26 |
1:14 |
9:54 |
151 149-152 |
1496 |
179 176-180 |
1.25 |
13:35 |
1:10 |
9:16 |
148 146-150 |
1372 |
179 178-184 |
1.38 |
14:45 |
1:10 |
9:20 |
152 150-154 |
1420 |
181 178-182 |
1.50 |
15:55 |
1:10 |
9:16 |
152 150-155 |
1410 |
181 180-184 |
1.63 |
17:10 |
1:14 |
9:56 |
153 150-156 |
1520 |
180 178-182 |
1.75 |
18:54 |
1:45 |
13:58 |
141 126-156 |
1970 |
149 120-182 |
1.88 |
20:08 |
1:13 |
9:46 |
144 135-154 |
1406 |
181 178-182 |
2.00 |
21:18 |
1:10 |
9:23 |
158 155-159 |
1483 |
183 180-184 |
2.13 |
22:28 |
1:11 |
9:24 |
156 153-159 |
1466 |
181 178-184 |
2.25 |
23:45 |
1:17 |
10:15 |
154 150-157 |
1579 |
178 170-182 |
2.38 |
25:23 |
1:38 +11
|
13:02 |
151 148-154 |
1968 |
159 116-184 |
2.50 |
26:31 |
1:08 |
9:06 |
146 138-153 |
1330 |
181 178-184 |
2.63 |
27:45 |
1:14 |
9:48 |
155 151-158 |
1519 |
180 176-182 |
2.75 |
28:59 |
1:14 |
9:54 |
155 153-156 |
1534 |
180 178-184 |
2.88 |
30:13 |
1:14 |
9:54 |
154 152-155 |
1524 |
180 176-184 |
3.00 |
31:26 |
1:13 |
9:41 |
151 148-155 |
1462 |
177 176-178 |
3.01 |
31:31 |
5 |
13:18 |
149 149-149 |
1981 |
178 178-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.7 |
179 |
2.9 |
29:50 |
10:14 |
Walk |
4.8 |
124 |
0.1 |
1:31 |
19:34 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.4 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:17 |
35.05% |
More |
800m |
4:41 |
9:25 |
40.32% |
More |
1km |
5:52 |
9:26 |
42.06% |
More |
Mile |
10:02 |
10:02 |
42.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:28 |
9:28 |
44.64 |
5km |
31:28 |
10:08 |
46.93 |
5M |
52:07 |
10:25 |
46.01 |
10km |
1:05:37 |
10:34 |
45.65 |
10M |
1:48:40 |
10:52 |
45.35 |
Half |
2:24:40 |
11:03 |
44.45 |
20M |
3:46:33 |
11:20 |
44.66 |
Mara |
5:01:38 |
11:31 |
44.45 |
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