Sat 29th Dec 2018 at 10:00am by pgofbobland
Run > Coaching
-
Time
31:42
-
Miles
2.41
-
Min/mi
13:09
-
Pacing
18%
-
Stride(cm)
84
-
Cals
234
-
Cadence
145
-
BPM
120
-
%MHR
70.1
-
B/mi
1577
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.52km - 5:00(9:33/km) 79/93bpm 31cal 6.28/6.99kmph
2) 0.25km - 1:40(6:46/km) 102/115bpm 11cal 8.87/10.08kmph
3) 0.09km - 1:00(11:35/km) 108/117bpm 5cal 5.18/8.36kmph
4) 0.26km - 1:40(6:31/km) 122/130bpm 12cal 9.2/9.77kmph
5) 0.1km - 1:00(10:02/km) 116/125bpm 7cal 5.98/9.44kmph
6) 0.25km - 1:40(6:40/km) 116/126bpm 12cal 9/9.51kmph
7) 0.1km - 1:00(9:59/km) 114/123bpm 6cal 6.01/8.9kmph
8) 0.22km - 1:40(7:31/km) 111/120bpm 13cal 7.99/8.77kmph
9) 0.1km - 1:00(10:24/km) 113/130bpm 6cal 5.77/7.86kmph
10) 0.24km - 1:40(6:57/km) 145/159bpm 14cal 8.64/8.83kmph
11) 0.11km - 1:00(9:01/km) 155/161bpm 10cal 6.65/9.14kmph
12) 0.24km - 1:40(6:54/km) 145/156bpm 15cal 8.69/8.87kmph
13) 0.1km - 1:00(10:01/km) 147/156bpm 8cal 5.99/8.77kmph
14) 0.24km - 1:40(6:50/km) 145/158bpm 16cal 8.79/9.1kmph
15) 0.1km - 1:00(10:02/km) 152/161bpm 9cal 5.98/8.94kmph
16) 0.24km - 1:40(6:57/km) 144/159bpm 15cal 8.64/9.94kmph
17) 0.09km - 1:00(10:38/km) 154/157bpm 10cal 5.64/9.14kmph
18) 0.63km - 5:22(8:31/km) 128/151bpm 34cal 7.05/12.5kmph
5:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 5:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:52 |
1:52 |
14:53 |
84 71-93 |
1250 |
130 124-132 |
0.25 |
3:53 |
2:01 |
16:12 |
81 68-90 |
1312 |
133 120-138 |
0.38 |
5:29 |
1:36 |
12:49 |
76 62-109 |
974 |
152 124-180 |
0.50 |
7:11 |
1:42 |
13:32 |
111 103-117 |
1503 |
148 112-178 |
0.63 |
8:39 |
1:28 |
11:44 |
116 102-129 |
1361 |
154 116-174 |
0.75 |
10:17 |
1:38 |
13:07 |
120 107-128 |
1574 |
148 118-172 |
0.88 |
11:38 |
1:21 |
10:47 |
114 102-125 |
1229 |
158 116-168 |
1.00 |
13:20 |
1:42 |
13:39 |
111 97-123 |
1515 |
140 114-170 |
1.13 |
14:55 |
1:34 |
12:34 |
114 107-119 |
1432 |
157 112-166 |
1.25 |
16:37 |
1:42 |
13:38 |
129 109-154 |
1758 |
146 116-168 |
1.38 |
18:10 |
1:33 |
12:25 |
156 148-160 |
1936 |
138 86-164 |
1.50 |
19:35 |
1:25 |
11:19 |
142 133-151 |
1606 |
158 122-164 |
1.63 |
21:19 |
1:44 |
13:50 |
144 128-156 |
1993 |
134 80-164 |
1.75 |
22:40 |
1:21 |
10:49 |
147 131-157 |
1591 |
164 162-166 |
1.88 |
24:25 |
1:45 |
13:59 |
144 126-161 |
2014 |
141 116-170 |
2.00 |
25:59 |
1:35 |
12:38 |
153 145-159 |
1934 |
149 114-164 |
2.13 |
33:13 |
7:14 +5:08
|
57:49 |
134 99-152 |
7747 |
121 116-130 |
2.25 |
35:08 |
1:55 |
15:19 |
121 108-126 |
1852 |
131 126-180 |
2.38 |
36:14 |
1:06 |
8:49 |
128 124-132 |
1130 |
177 170-192 |
2.41 |
36:50 |
36 |
16:52 |
128 126-130 |
2160 |
167 112-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
43.9 |
166 |
1.4 |
13:16 |
12:44 |
Walk |
43.9 |
123 |
1 |
18:24 |
19:04 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
12.2 |
- |
- |
5:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:46 |
11:08 |
0.00% |
More |
800m |
5:57 |
11:58 |
0.00% |
More |
1km |
7:34 |
12:10 |
0.00% |
More |
Mile |
12:14 |
12:14 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
12:29 |
12:29 |
5km |
41:30 |
13:21 |
5M |
1:08:43 |
13:45 |
10km |
1:26:31 |
13:55 |
10M |
2:23:16 |
14:20 |
Half |
3:10:44 |
14:34 |
20M |
4:58:41 |
14:56 |
Mara |
6:37:40 |
15:11 |
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